Oats are a tasty and easy way to add iron to your diet . A cup of cooked oats contains around 3.4 mg of iron — 19% of the RDI — as well as good amounts of plant protein, fiber, magnesium, zinc and folate (63). What cereal is high in iron?
Are oats high in iron?
Read more about iron in grains or visit our iron-rich foods list. Oats and oatmeal are popular food items and, on their face, they are high in iron. However, oats, like many other grains such as spelt, rye, barley, sorghum, and kamut have substances that inhibit your absorption of iron.
Oats and Oatmeal: High Iron but High Iron Inhibitors Oats and oatmeal are popular food items and, on their face, they are high in iron . However, oats, like many other grains such as spelt, rye, barley, sorghum, and kamut have substances that inhibit your absorption of iron.
What happens when you cook oats?
When you cook oats, you degrade the amount of available nutrition within the oats. Cooking also results in the release of certain anti-nutrients, such as phytic acid, that the human body cannot absorb directly from raw oats. Why do you cook oats?
Do oats lose nutrition when cooked?
At the same time, 1 cup of dry or raw oats contains 307 calories. These figures can certainly suggest a lose of calories when cooked. However, the resulting lose is attributed to the absorption of water while being cooked .
Does oatmeal lose calories when cooked?
As clearly mentioned above, 1 cup cooked oatmeal contains 166 calories. At the same time, 1 cup of dry or raw oats contains 307 calories . These figures can certainly suggest a lose of calories when cooked. However, the resulting lose is attributed to the absorption of water while being cooked .
When you compare cooked oatmeal and raw oatmeal in terms of nutrients, you will find that raw oatmeal stands taller. So, the raw version is healthier than the cooked version as it purely contains nutrient dense food . Is it necessary to cook oats? When you cook oats, you degrade the amount of available nutrition within the oats.
What are some breakfast foods high in iron?
Breakfast foods high in iron include fortified cereals and eggs . Add raisins to oatmeal or have a tofu scramble as other ways to add the mineral without adding lots of unhealthy fat. Iron is present naturally in many foods. Other foods are fortified with it and, when you can’t get enough from food, your doctor may recommend iron as a supplement.
This is especially true for almonds, cashews, pine nuts and macadamia nuts , which contain between 1–1.6 mg of iron per ounce, or around 6–9% of the RDI. Similarly to seeds, nuts are a great source of protein, fiber, good fats, vitamins and minerals, as well as antioxidants and beneficial plant compounds ( 23 ).
Tofu, Tempeh, Natto and Soybeans Soybeans and foods derived from soybeans are packed with iron. In fact, soybeans 2. Lentils Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI ( 7 ). Other beans, or lentils 3 are a few more ideas to pay attention too.
What is the nutritional value of oatmeal?
A cup of cooked oats contains around 3.4 mg of iron — 19% of the RDI — as well as good amounts of plant protein, fiber, magnesium, zinc and folate (63). What’s more, oats contain a soluble fiber called beta-glucan , which may help promote gut health, increase feelings of fullness and reduce cholesterol and blood sugar levels (64, 65, 66.
According to the USDA, 1 cup of raw oats contains 307 calories. The quantity of carbs in cooked oatmeal or in raw oats amounts to 54.8 grams .