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Cereal During Pregnancy: Top 10 Picks Highest in Folic acid, Fiber, and Iron

Mornings during pregnancy can be hectic, and finding a quick, nutritious breakfast can be challenging. Cereals offer a convenient and versatile option. They are loaded with unique nutrients such as folic acid, iron, and fiber which are high in demand during pregnancy. According to a study moderate intake of fiber-rich food during pregnancy can improve pregnancy outcomes.

Cereals during pregnancy

These nutrients play an important role in supporting you and your developing baby. For instance, folic acid, a crucial B vitamin for fetal development, is especially important during pregnancy. This article explores the top 10 cereal picks highest in folic acid, fiber, and iron, their nutritional profiles, and the overall benefits and concerns of cereal consumption during pregnancy.

What are cereal foods?

Cereal foods encompass a wide range of breakfast options, from traditional wheat flakes and bran flakes to puffed grains, granola, and muesli. These options vary significantly in ingredients, nutritional value, and added sugar content.

Top 10 Breakfast Cereals Highest in Folic acid, Fiber, and Iron

1. Quaker Toasted Multigrain Crisps

  • Folic acid 409.3mcg
  • Fiber 5.8g
  • Iron 17mg
  • Serving 1 (1/4) cup

2. Quaker Oatmeal Squares Cinnamon

  • Folic acid 396.5mcg
  • Fiber 4.9g (17% DV)
  • 16.5mg (92% DV)
  • serving 1 cup

3. Malt-O-Meal Frosted Mini Spooners

  • Folic Acid 384.5mcg
  • Fiber 6g (21% DV)
  • Iron 16.2mg (90% DV)
  • Serving 1 cup

4. Quaker Oatmeal Squares

  • Folic acid 393.7mcg
  • Fiber 4.6g (17% DV)
  • Iron 16.4mg (91% DV)
  • serving 1 cup

5. Malt-O-Meal Chocolate Dry

  • Folic acid 390.3mcg
  • Fiber 1g (4% DV)
  • Iron 15mg (83% DV)
  • Serving 3 tablespoon

6. Malt-O-Meal Maple & Brown Sugar Hot Wheat Cereal Dry

  • Folic acid 391.5mcg
  • fiber 0.8g (3% DV)
  • Iron 14.1mg (78% DV)
  • Serving 1/4 cup

7. Quaker Crunchy Bran

  • Folic acid 414.5mcg
  • Fiber 4.1g (15% DV)
  • Iron 8.4mg (46% DV)
  • Serving 3/4 cup

8. Grape Nuts Cereal

  • Folic acid 189.1mcg
  • Fiber 7.5g (27% DV)
  • Iron 16.2mg (90% DV)
  • Serving 1/2 cup

9. Post Great Grains Banana Nut Crunch

  • Folic acid 188.8mcg
  • Fiber 6.6g (24% DV)
  • Iron 16.5mg (92% DV)
  • Serving 1 cup

10. Quaker Quaker Oat Life Plain

  • Folic acid 411.5mcg
  • Fiber 2.1g (8% DV)
  • Iron 9.4mg (52% DV)
  • Serving 3/4 cup

4 Potential Benefits of Cereal during Pregnancy

pregnant women sampling Cereal foods During Pregnancy

Many Cereals are fortified with essential nutrients like folic acid, iron, and other vital vitamins and minerals for pregnancy. Here are some notable benefits of consuming cereals foods during pregnancy.

1. Convenient and quick:

During pregnancy, the ready-to-eat magic of cereal foods comes into play. Unlike traditional breakfast options that require cooking or prep, cereal is a lifesaver. No chopping, blending, or waiting—just pour and go! This saves precious minutes, especially when those morning cravings hit, giving you more time to focus on yourself and your little one on the way.

Whether you’re craving something crunchy, sweet, or packed with protein, there’s a cereal out there to match your taste buds and nutritional needs. Mix and match different varieties, and add fresh fruit, nuts like Brazil nuts, or yogurt for a personalized power-packed breakfast in minutes.

Cereal isn’t confined to the breakfast table. Pack a portion in a container for a quick morning snack at work, a healthy travel breakfast, or even a late-night pregnancy craving fix. The possibilities are endless!

2. Aids baby’s development

High-quality cereal foods are rich in folic acid. Think of folic acid as the architect of your baby’s brain and spinal cord. This B vitamin helps ensure proper closure of the neural tube, significantly reducing the risk of birth defects. Aim for 400mcg daily, starting ideally before conception and continuing throughout pregnancy.

3. Boosts energy

Quality cereals are high in iron mineral which carries oxygen throughout your body, delivering vital energy to both you and your baby. Deficiency can lead to fatigue, anemia, and even low birth weight. Aim for 27mg daily through iron-rich foods like lean meats, beans, and leafy greens like cabbage, kale, and spinach. Remember, plant-based sources require vitamin C for better absorption.

4. Promotes digestion

Some cereals, like oat bran and wheat flakes, offer significant fiber content, aiding digestion and overall gut health.
Pregnancy can bring constipation along for the ride. Fiber, the superhero of digestion, keeps things moving smoothly, preventing uncomfortable blockages and promoting gut health. Aim for 25-35 grams daily through whole grains, fruits, vegetables, and legumes.

Possible Concerns:

  • Most have High sugar content: Many popular cereals are loaded with added sugars, which can contribute to weight gain and gestational diabetes.
  • Some have Low protein: Most cereals are primarily carbohydrates and lack protein, which is crucial for pregnancy. Combine your cereal with a protein source like milk, yogurt, or nuts.
  • Some Lack essential nutrients: Not all cereals are created equal. Opt for fortified options rich in fiber, vitamins, and minerals.


While convenience is a major perk of cereal, it’s important to remember that a balanced nutrient-rich breakfast is key during pregnancy. Don’t rely solely on cereal for all your meals. Explore other quick and nutritious options like hard-boiled eggs, Greek yogurt with berries, or whole-wheat toast with avocado. Think variety!

Ultimately, the best breakfast is the one that fits your busy schedule, nutritional needs, and taste preferences. Listen to your body, experiment with different options, and don’t be afraid to get creative. With a little planning and these tips in mind, you can find the perfect breakfast solutions to fuel your amazing journey through pregnancy. Remember, a happy and healthy mom equals a happy and healthy baby! So go forth, embrace the morning magic, and enjoy the delicious power of breakfast!

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