35 Iron-Rich Foods for Growing Babies and Toddlers
Contents
Good Sources of Iron for Babies and Toddlers by Food Group
High Iron Meals and Snack IdeasIron Rich Recipes
When I started noticing that all of the baby cereals sold in stores had “iron-fortified” written all over them, I started to wonder what was so important about iron. And whether or not my child was getting enough.
And especially since my son was exclusively breastfed (breast milk is low in iron vs iron-fortified formula), I wanted to make sure he was getting some high iron solid foods into his diet as he got older.
Up until 6 months of age, the American Academy of Pediatrics explains that full-term breastfed babies get enough iron from breastmilk. Most full-term babies also have enough iron stores accumulated during the last trimester in utero to draw from for that first 6 months of life.
After 6 months of age though, iron needs increase. And without enough iron, babies are at risk for iron deficiency anemia. Fortunately, most babies are screened for anemia through blood tests to check for hemoglobin levels indicating low iron at their 9 month pediatric well check appointment.
Iron and Healthy Child Development
As it turns out, iron is an essential nutrient for healthy child development. According to the CDC, sufficient iron intake is important specifically for children’s brain development and hemoglobin production (hemoglobin is a protein in red blood cells and delivers oxygen throughout the body).
How Much Iron Do Babies and Toddlers Need?
The Mayo Clinic states that babies 7-12 months of age need 11 mg of iron daily, and toddlers 1-3 years old need 7 mg of iron daily. And then that number shoots up again as they get older.
So what are some good sources of iron for young children? And what exactly does 11 or 7 mg of iron look like on a dinner plate or in a snack cup? Let’s find out!
Please note that I am not a nutritionist or medical professional and that I encourage you to speak with your pediatrician regarding your child’s individual nutritional needs. Additionally, some of the foods listed below are common allergens, so please be aware of any food sensitives or allergies your child may have.
35 Iron Rich Foods for Babies and Toddlers
While this is not an exhaustive list of high iron foods, here are some of my kids’ favorites.
In the tables below this list you can find iron content/serving size as well as meal and snack ideas!
Please note that some of these foods are choking hazards for babies and young children unless cut, cooked/steamed and mashed or pureed as needed.
- Meat, Fish, Poultry & Eggs
Ground Beef
Canned Tuna
Ground Turkey
Salmon
Chicken Breast
Eggs - Vegetables
Spinach
Sweet Potatoes
Green Peas
Kale
Brocolli - Fruits
Dried Apricots
Figs
Raisins
Dates
Prunes
100% Pumpkin Puree - Grains
Iron-Fortified Cereal
Iron-Fortified Bread
Oats
Quinoa
Iron-Enriched Pancake and Waffle Mixes
Chia Seeds - Legumes
Lentils
Red Beans
Navy Beans
Tofu
Black Beans
Garbanzo Beans - Nuts
Cashew Butter
Almond Butter
Peanut Butter - Packaged Snacks
Puffs
Granola Bars
Cheerios
Iron Rich Meat, Fish, Poultry & Eggs
Meats and seafoods are among the best sources of iron, because animal products have “heme iron”. This is compared to “non-heme iron”, which is the form of iron found in plant based foods. So unlike iron from plants (“nonheme iron”), heme iron is more readily absorbed by the body (CDC).
| Iron Rich Animal Products | Serving Size | Iron (mg) | Informational Source |
|---|---|---|---|
| Egg | 1 egg | .9 mg iron | Nutrition Value |
| Cooked Ground Beef | 1 oz | .7 mg iron | Nutrition Value |
| Light Canned Tuna in Water (drained) | 1 oz | .5 mg iron | Nutrition Value |
| Ground Turkey (93% lean, 7% fat) | 1 oz | .3 mg iron | Nutrition Value |
| Wild Atlantic Salmon | 1 oz | .3 mg iron | Nutrition Value |
| Farmed Atlantic Salmon | 1 oz | .1 mg iron | Nutrition Value |
| Cooked Chicken Breast (boneless, skinless) | 1 oz | .1 mg iron | Nutrition Value |
- 1 oz of wild atlantic salmon (.3 mg iron)
Babies and toddlers can also easily get some egg into their diet through egg containing recipes like these Banana Veggie Pancakes.
Veggies with Iron
| Iron Rich Vegetables | Serving Size | Iron (mg) | Informational Source |
|---|---|---|---|
| Spinach | 1/4 cup cooked spinach | 1.6 mg iron | Eat This Much |
| Sweet Potatoes | 1/4 cup mashed sweet potato | .85 mg iron | My Food Data |
| Peas | 1/4 cup frozen peas | .5 mg iron | Nutrition Value |
| Kale | 1/4 cup cooked kale | .3 mg iron | Eat This Much |
| Broccoli | 1/4 cup cooked & chopped | .25 mg iron | My Food Data |
- 1/4 cup cooked chopped broccoli (.25 mg iron)
- 1/4 cup frozen green peas (.5 mg iron)
As mentioned, iron found in meats is known as “heme iron” and is readily absorbed by the body. Iron found in veggies is “non heme iron” and is not quite as easily absorbed. In good news though, to help with iron absorption of plant-based iron, you can pair those veggies with foods high in vitamin C. The vitamin C helps the body absorb the non-heme iron.
The American Academy of Pediatrics lists the following fruits and vegetables as vitamin c-rich foods; pineapple, strawberries, cantaloupe, raspberries, kiwis, oranges, tangerines, grapefruit, cauliflower, potatoes, cabbages, tomatoes, broccoli, bell peppers, leafy green vegetables, and vitamin c fortified juices.
While my toddler would never pick up plain kale or spinach, he will eat them when they are finely chopped or blended into other foods. For example, my toddler will eat finely chopped kale in pasta or quesadillas. And he loves smoothies, so that’s another easy way to incorporate dark leafy greens into his diet.
Other veggies like broccoli, peas and sweet potatoes are easy to steam and puree, mash, or slice into wedges. It took my son a long time to eat plain steamed brocolli florets, but he would eat them when dipped or mashed in with applesauce.
Engaging in some play with food can also be helpful for picky eaters. For example, my 2 year old loves to eat peas when he pretends they are balls that “boing” into his mouth. When my toddler was younger, we just made sure to squish the peas before serving to prevent choking.
Iron Rich Fruits
| Iron Rich Fruits | Serving Size | Iron Content | Informational Source |
|---|---|---|---|
| Dried Apricots (unsweetened) | 1/4 cup dried | 1 mg iron | Nutrition Value |
| Figs | 1/4 cup dried | .75 mg iron | Nutrition Value |
| Raisins | 3 tablespoons | .56 mg iron | Nutrition Value |
| Dates | 1/4 cup dried | .4 mg iron | Nutrition Value |
| Prunes | 1/4 cup dried | .375 mg iron | Nutrition Value |
| 100% Pumpkin Puree (canned, Good & Gather brand) | 1/4 cup | 1 mg iron | Nutrition Value |
3 tablespoons of raisins (.56 mg iron)
Aside from being a good source of iron, dried fruits like apricots, figs, raisins, dates and prunes are a sweet and tasty treat for toddlers. My toddler loves chopped up dried apricots, figs, raisins, dates and prunes mixed into finely chopped salads, oatmeal, cheerios, puffs or just plain on their own.
Please note that foods like raisins are choking hazards for babies and young toddlers, so prepare such foods accordingly by chopping into small pieces.
High Iron Grains
| Iron Rich Grains | Serving Size | Iron (mg) |
|---|---|---|
| Happy Baby Organics Oats & Quinoa Iron-Fortified Cereal | 3 tablespoons | 5 mg iron |
| Natural Grocers Whole Wheat Bread | 1 slice | .5 mg iron |
| Quaker Rolled Oats | 1/4 cup | .75 mg iron |
| O Organics Quick Cook Quinoa | 1/4 cup dry | 1 mg iron |
| Chosen Foods Organic Chia Seeds | 2 teaspoons | .73 mg iron |
1/4 dried oats cooked (.6 mg iron)
- 1/2 cup Kodiak mix makes 1 waffle (1.7 mg iron)
- Banana chia seed pudding cups (1 cup has 2 teaspoons of chia seeds = .73 mg iron)
- 3 tablespoons of Happy Baby oat & quinoa baby cereal has 5 mg iron
Grain based iron fortified foods are usually one of the easiest ways to get a boost of iron into kids. My son loves PB&J sandwiches, waffles, pancakes, quick cook quinoa mixed with applesauce, and cream of wheat.
We also regularly make the following easy grain based iron rich recipes;
- Banana Chia Seed Pudding
- Banana Veggie Pancakes with egg and iron-fortified cereal ingredients
- Simple Homemade Granola Bars with oats and egg ingredients
Now that my toddler is eating bigger portion sizes and a wider variety of iron-containing foods, he is mostly able to meet his daily iron needs without iron-fortified cereals.
And as a side note, as important as it is that kids are getting enough iron, it’s equally important that they’re not getting too much as explained by Healthline. This could happen if a child were taking an iron supplement as well as eating a lot of iron-fortified foods.
A Note on Iron-Fortified Infant Cereal Made from Rice
I avoid iron fortified rice cereal, because rice can contain high levels of arsenic. Jessica Huhn from Ready.Set.Food explains that this is because rice absorbs a lot of arsenic from pesticides and fertilizers. And Consumer Reports states that arsenic is a Group 1 carcinogen and can have harmful effects on developing brains.
Iron Rich Legumes
| Iron Rich Legumes | Serving Size | Iron (mg) | Informational Source |
|---|---|---|---|
| Lentil Beans (canned, no salt added) | 1/4 cup | 1.3 mg iron | Westbrae Organic Lentil Beans No Salt Added |
| Red Beans (canned, no salt added) | 1/4 cup | 1.1 mg iron | Westbrae Organic Red Beans No Salt Added |
| Navy Beans (canned, no salt added) | 1/4 cup | 1.05 mg iron | Eden Organic Navy Beans No Salt Added |
| Tofu (firm) | 1/5 block (79 grams) | 1 mg iron | O Organics Firm Tofu |
| Black Beans (canned, no salt added) | 1/4 cup | .95 mg iron | Eden Organic Black Beans No Salt Added |
| Garbanzo Beans (canned, no salt added) | 1/4 cup | .7 mg iron | Eden Organic Garbanzo Beans No Salt Added |
- 1/5 block of tofu (1 mg iron)
Tofu is an easy iron rich food to offer and comes in different textures ranging from silken tofu to extra firm tofu. You don’t have to cook it and you can simply mash it or slice it into thin strips for babies who have started on solids, or chop it into cubes for older kids. My toddler loves cubes of soft tofu with some jam spread on top. Tofu can also be blended up with smoothies!
Beans are a harder sell than tofu in my house, but I have had some success blending them up with yogurt and cheese and heating it all up to serve as a dip or quesadilla fixing.
Creamy Nut Butters with Iron
| Iron Rich Nut Butters | Serving Size | Iron (mg) | Informational Source |
|---|---|---|---|
| Cashew Butter (unsalted) | 1 tablespoon | .9 mg iron | Nutrition Value |
| Almond Butter | 1 tablespoon | .6 mg iron | Nutrition Value |
| Peanut Butter (unsalted, creamy) | 1 tablespoons | .55 mg iron | Nutrition Value |
- 1 Tablespoon of Creamy Unsalted Peanut Butter
Creamy nut butters are easy to spread onto toast or crackers for a little nutritional boost. And peanut butter and jelly sandwiches are of course a favorite with my 2 year old. Not to mention easy to pack for a picnic lunch or snack on the go.
Iron Rich Snacks
| Packaged Snacks | Serving Size | Iron (mg) |
|---|---|---|
| Happy Baby Organic Kale & Spinach Puffs | 1/4 cup | .45 mg iron |
| Cheerios | 1/4 cup | 2.1 mg iron |
| Happy Tot Organic Apples & Spinach Soft-Baked Oat Bars | 1 bar | 1 mg iron |
- Happy Tot organic apples & spinach bar with 1 mg of iron
- 1/2 cup of Happy Baby kale & spinach puffs (.9 mg of iron)
- 1/2 cup of cheerios with dry chopped cranberries (4.2 mg iron)
Granola bars and puffs with ingredients like kale and spinach are easy on the go snacks with iron to have on hand. My son also loves to have a snack cup with cheerios and chopped up dried fruit.
Dried fruits like apricots, figs, and raisins are especially high in iron. Dried cranberries are a hit too, and these have an added benefit of being high in vitamin C. And vitamin C helps the body absorb non animal product forms of iron.
Good Sources of Iron for Babies & Toddlers at Mealtimes
Breakfast Foods High in Iron
There are so many great breakfast foods high in iron. Here are some ideas to get started;
- Banana Veggie Pancakes made with iron fortified cereal
- Pumpkin Yogurt Parfait
- Scrambled eggs with toast and fruit
- Pancakes or a waffle made from Kodiak Cakes buttermilk mix with a side of fruit
- Oatmeal with raisins
- French toast with whole wheat bread and fruit
- Smoothie with banana, berries, a splash of orange juice, tofu, yogurt & spinach or kale
Lunch Foods High in Iron
- Peanut butter and jelly sandwich on whole wheat bread with side of peas and fruit
- Tuna fish sandwich on whole wheat bread with side of sweet potato and fruit
- Turkey or chicken sandwich on whole wheat bread with side of fruit and sweet potato
- Cheese and bean quesadilla with bean dip, fruit and avocado on the side
- Wheat thins with cream cheese and canned tuna spread on top
Dinner Foods High in Iron
- Pasta with ground turkey or chicken and minced cooked kale mixed in
- Cheese quesadilla with bean dip and a side of high vitamin C fruit
- Salmon or chicken with rice and broccoli
- Quinoa bowl with finely diced chicken/tofu/fish, sweet potato/broccoli/peas, raisins and a little applesauce to sweeten it!
Iron Rich Snack Ideas for Toddlers
- Cheerios or Happy Baby Organic Kale & Spinach Puffs with chopped dried fruit mixed in (cranberries, apricots, figs, dates, or prunes)
- Banana Chia Seed Pudding
- Simple Homemade Granola Bars
- Happy Tot Organic Apple & Spinach Soft-Baked Bar
- Bean dip with tortilla chips
- Diced steamed sweet potatoes with cinnamon
- Peanut butter or almond butter spread on crackers or toast
- Smoothies with tofu and leafy greens added in
I hope these food tables and ideas for iron rich meals and snacks for toddlers are helpful! What iron rich foods does your toddler like? Say hi in a comment below and let me know!
This was super helpful information! Thank you! I love that you included ideas for each meal. I can’t wait to try some of the recipes!
Thanks for reading! I’m so glad it’s helpful! Nice to have versatile meal ideas on hand since they just eat and eat and eat! 🙂
This is such a comprehensive list! I love that you have individual foods and also meal ideas. My toddler also loves waffles and pancakes so I’ll have to check out that Kodiak buttermilk pancake mix!
Thanks Rachel! And yes the Kodiak mix is so good! We are going through a bit of a picky eating phase at the moment in our house, but my toddler never hesitates to scarf down those waffles! The mix has a lot of protein in it too 🙂
I better have more of this options when I run to the grocery. I prefer these natural ingredients instead of buying iron supplements for my kids.
Thanks Charina! A discussion on supplements is actually something I should probably add to this post. While it is always nice to try and incorporate nutrients through natural food sources, sometimes those supplements are needed during picky eating phases! Thanks for you comment 🙂