It’s important to make sure your baby is getting enough iron. But what does that mean? And how can you tell if your baby is deficient?
Iron deficiency is the most common nutritional deficiency in the world. It affects 1 out of 10 children, but it’s often misdiagnosed because symptoms can be vague and mimic other conditions.
If your baby has a low iron count, he or she may develop anemia, which can cause fatigue, irritability, pallor, lower than normal body temperature (hypothermia), and poor growth.
Food With Iron For Babies
Ensuring that our kids eat a well balanced diet, including iron-rich foods, can be hard when they’re eating unpredictably. I hope this info on iron-rich foods for kids (and the recipe ideas at the bottom) helps to set your mind at ease!
Iron-Rich Foods
Ensuring that your kids are getting enough iron can seem hard when they’re in a phase of picky eating—or just not eating a ton. But since iron deficiency and iron deficiency anemia are still common issues with kids and it can impact their development and behavior, it’s important to try to include iron-rich foods in their daily meals.
For some context, according to the American Academy of Pediatrics, “Among children ages 1 to 3 years, iron deficiency occurs in 6.6 percent to 15.2 percent of toddlers, depending on ethnicity and socioeconomic status.” Which is much higher than I would have expected. They say that preterm infants, exclusively breastfed infants, and infants at risk of developmental disabilities are at higher risk for deficiencies.
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I never want any parents to worry excessively about their child’s nutritional intake and thankfully, adding iron to a diet is actually quite easy.
How much iron does my child need?
Toddlers ages 1 to 3 years need 7 mg/day of iron. Kids aged 4-8 need 10 mg/day. For context:
- ¾ cup of Cheerios: 6 mg
- 1 serving fortified infant oatmeal: 5 mg
- 4 ounce hamburger: 5 mg
- 2 ounces Banza chickpea pasta: 4 mg
- ½ cup dried peaches: 3.2 mg
- 2 ounces Barilla red lentil pasta: 3 mg
- ½ cup of lentils: 3 mg
- 1 cup prune juice: 3 mg
- Spinach Quesadilla: 2.1 mg
- ½ cup dried apricots: 1.7 mg
- ½ cup oatmeal: 1.7 mg
- Simple Green Smoothie: 1.7 mg
- Spinach Banana Muffin: 1.4 mg
- 1 egg: 1.4 mg iron
- ½ cup raisins: 1.5 mg
- 1 slice whole wheat bread: 0.7 mg
- ½ cup fortified baby puffs: 0.7 mg
- 1 ounce hummus: 0.7 mg
- 2 tbsp peanut butter: 0.6 mg
- ½ cup edamame beans: 0.5 mg
- 1 cup watermelon: 0.4 mg
TIP: It’s possible that your kiddo is already getting enough just by eating normal toddler-size servings.
Does my child need an iron supplement?
This question will vary a lot by child so it’s best to check in with your doctor. Kids are routinely screened for iron deficiency when they’re babies and toddlers, so definitely discuss this with your pediatrician if you don’t remember what those results were, if your child is older, or if you’re just curious about supplementing.
It can be hard to find a multivitamin with iron, so check your label, or consider a separate iron supplement in consultation with your doctor.
What are the best sources of iron for kids?
The AAP recommends that iron comes from iron-rich foods first and foremost. The type of iron in meat, fish, and poultry is easier for our bodies to absorb, but adding a range of iron-rich foods is your best bet. Here are some examples of foods with a good dose of iron.
- Red meats like beef and lamb
- Dark meat poultry
- Fish including shrimp and oysters
- Iron-rich vegetables including dark leafy greens (think Popeye!), baked potatoes, and pumpkin
- Beans and legumes like kidney beans, lentils, and tofu
- Fortified cereals like Cheerios and some hot cereals including baby oatmeal
- Whole grains and whole grain products (including some of the newer bean pastas like Banza)
TIP: A toddler-size serving of meat is 2 tablespoons to ¼ cup. A toddler-size serving of produce is 2 tbsp to ¼ cup. A serving of beans and legumes is 1-2 tablespoons for younger kids and ¼ cup for older kids. (Find more specifics in my Daily Toddler Nutrition Guide.)
Top 10 Best Iron-Rich Foods for Babies
Here are my go-to foods with a lot of iron that you can feed to a baby who’s eating purees or baby led weaning style foods.
- Beef, ground
- Bean puree
- Beans, very soft and lightly mashed
- Bean pasta, cooked very soft (like Banza)
- Chicken, finely shredded or ground
- Eggs, scrambled or hard cooked yolks mashed with water
- Green bean puree
- Infant cereal like baby oatmeal, fortified
- Oatmeal
- O cereal
- Smoothies with spinach or kale (serve on a spoon or in a reusable pouch)
- Sweet potatoes, mashed
- Pea puree
- Peanut butter puree
- Strawberry puree
TIP: Iron stores in babies start to run out starting around 6 months, so you’ll want to incorporate these foods into your baby’s diet from an early age.
Top 15 Best Iron-Rich Foods for Toddlers and Big Kids
These foods are easy to prepare and packed with iron for kids.
- Apricots, dried
- Beans
- Bean pasta (like Banza with marinara sauce)
- Beef burgers
- Broccoli
- Eggs
- Green beans
- Oatmeal
- Peanut butter
- Raisins
- Smoothies with spinach or kale
- Spinach Pesto
- Strawberries
- Watermelon
- Wheat bread
TIP: Aim to serve 2-3 of these foods (from either the baby or toddler list) most days and you should easily provide enough opportunities for your child to eat enough iron.
Add Vitamin C for Increased Iron Absorption
If you pair iron-rich foods with produce with plenty of Vitamin C—think citrus, strawberries, kiwi, tomatoes, dark greens, and bell peppers—the iron will be more readily absorbed by the body. Some ideas to consider:
- Pasta with Meatballs (Vitamin C from tomatoes, iron from beef)
- Bean Burritos with salsa (iron in beans, Vitamin C from salsa)
- Bean Quesadillas with chopped tomatoes on the side (iron in beans and whole grain tortilla, Vitamin C from tomatoes)
- Simple Green Smoothie (iron from greens, Vitamin C from fruit)
- Spinach Banana Muffins with Banana with kiwi (iron in spinach, Vitamin C from kiwi)
Limit Milk to No More than 24 Ounces Each Day to Avoid Limiting Iron Absorption
Experts at the Mayo Clinic also advise against letting the kids have more than 24 ounces of milk in a day (or three 8 ounce servings) which could negatively impact iron absorption. That much milk could also make them less hungry for other foods, which could also limit how much iron they’re able to eat through foods.
50 Best Iron-Rich Recipes for Babies, Toddlers, and Kids
Here are some of my favorite recipes for kids of all ages that are rich in iron. (The list is organized alphabetically for easy reference, not in order of preference!)
- Bean Puree
- Bean Pasta with Marinara Sauce
- Beef Burritos with Veggies
- Black Bean Quesadillas
- Black Bean Soup with Citrus
- Broccoli Pesto
- Broccoli Cheddar Soup
- BBQ Shredded Chicken
- Cheesy Meat Buns
- Chicken Meatballs with Sweet Potato
- Chocolate Smoothie with Hidden Veggies
- Green Smoothie
- Kale Bites
- Lentils and Rice with Dried Fruit
- Lentils with Tomatoes and Italian Spices
- Lentil Soup with Veggies
- Lentil Falafel
- Meatballs with Hidden Veggies
- Mini Egg Muffins
- Mexican Egg Muffins with Spinach
- Moroccan Lamb Meatballs
- No-Bake Energy Bites
- Nut-Free Hummus
- Oatmeal with Apple and Raisins
- Oatmeal with Pumpkin
- Pesto Chicken and Brown Rice
- Potato Nachos
- Pumpkin Oatmeal Bars
- Slow Cooker Chicken and Bean Tacos
- Slow Cooker Black Bean Soup
- Slow Cooker Chicken Tacos
- Spinach Banana Muffins with Banana
- Spinach Pesto
- Spinach Quesadillas
- Strawberry Puree
- Strawberry Smoothie
- Strawberry Muffins
- Sweet Potato Quesadillas
- Sweet Potato Baby Food
- Tofu Nuggets
- Tofu with Sesame
- Whole Wheat Bread
- Veggie Chili
- Veggie Chili Mac
- Zucchini Burgers
iron rich foods for babies 1 year old
These Healthy Foods for Toddlers
- Breakfast
- Lunch
- Dinner
- Tips
- Takeaway
There’s no denying that when it comes to mealtime — especially healthy mealtime — toddlers can be a tough crowd.
Whether they’re picking through a salad for just the cheese or crying that two foods on their plate accidentally touched, getting your little one to (happily) eat a square meal can present a serious challenge.
It’s no wonder many parents resort to hiding fruits and veggies in stealth packages like smoothies and muffins.
But you don’t have to work some sort of ninja magic in the kitchen just to get your toddler to eat broccoli. (In fact, we’d recommend against it, as it doesn’t teach kids that healthy foods can be enjoyable.)
Instead, better strategies include incorporating nutritious items into familiar packages, offering choice whenever possible, and of course, making food fun!
If you’re looking for meal ideas to please your junior gourmand, you’ve come to the right place. Here are 20 simple meals that are sure to please toddlers — and even adults — without making tons of work for you.
Healthy breakfast meals
1. French toast fruit skewers
Food is always more fun when served on a stick! Next time you whip up French toast for weekend brunch, make extra for this handheld breakfast later in the week.
Grab a kid-friendly skewer, such as a drinking straw, and thread with sliced French toast and fruit pieces. If time permits, let your toddler DIY. A bit of independence goes a long way toward helping little ones eat well.
2. Banana ‘sushi’
Nope, we’re not talking about raw fish for breakfast. Instead, replicate the look of sushi by smearing banana slices in nut butter, rolling them in crushed cereal, then lining the pieces up in a “roll.” You can even let your child try their hand at eating breakfast with chopsticks.
3. Fruit and yogurt parfait
Not only is this one pretty to look at, but it’s healthy, too! Fresh or frozen berries are an easy go-to base for a layered parfait that can also include yogurt, cereal, or granola.
Give your big kid toddler the say-so on how they’d like their layers: Yogurt first? Two layers of strawberries? A drizzle of honey on top? You got it, kiddo!
4. PB&J waffles
If PB&J works for lunch, why not try it for breakfast? Health-ify this classic combo by choosing a lower-sugar jelly — or make your own no-sugar-added fruit compote from frozen berries — and serving on whole wheat or multigrain toaster waffles.
The plant-based protein in peanut butter (4 gramsTrusted Source per tablespoon) will help fuel your toddler until nap time.
5. Toad in the hole toast
Another great source of protein? The 6 gramsTrusted Source in a large egg — which nestles inside toast in “toad in the hole.” (Feel free to make the most of this silly name with your toddler.)
Use a shaped cookie cutter, like a heart or star, to cut a hole in a piece of bread, then cook in a skillet with an egg cracked in the hole. For extra fiber and nutrients, use whole wheat bread and serve with a side of fruit.
6. Egg muffins
Your muffin tin isn’t just for muffins. It’s also the perfect vehicle for toddler-friendly mini frittatas!
For 10 egg muffins, whisk together 8 eggs, 1/2 cup milk, and your choice of cut up veggies like broccoli, bell peppers, or tomatoes. Pour into muffin wells and bake at 375°F (191°C) for 15 to 20 minutes.
Healthy lunch meals
7. Veggie pizza
Working healthy foods into familiar, well-liked dishes is a tactical move for every toddler parent — and what kid doesn’t like pizza? Start with an English muffin or mini naan and add marinara, shredded veggies, and mozzarella. Bake at 400°F (204°C) degrees for about 10 minutes.
8. Chickpea salad wraps
While a wrap of mashed chickpeas, mayo, and fresh dill may not be on traditional kids’ menus, its texture is reminiscent of tuna, without the strong flavor. Your kiddo just may wolf down this lunch rich in fiber, protein, folate, and iron.
9. DIY ‘lunchable’
Prepackaged kid lunches are certainly convenient, but they’re often loaded with sodium and additives. Let your toddler enjoy the freedom of making their own (healthier) mix-and-match lunch by providing a spread of:
- crackers
- hummus
- deli slices
- cheeses
- grapes
- carrot sticks
Got a plate with built-in dividers? Even better.
10. Refried bean quesadillas
If you’ve lamented that your kid only likes bread and cheese on repeat in various forms, we feel you. And while a refried bean-and-cheese quesadilla is technically another iteration of the bread and cheese theme — upping its toddler approval factor — it also packs plenty of fiber and protein.
11. Tomato soup with toast dippers
As soups go, tomato is one of the quickest to whip up from scratch and fill with extra veggies. But for the sake of time, you can always choose a lower-sodium prepared kind.
Either way, your kiddo will get loads of lycopene, the powerful antioxidant in tomatoes. Pair with whole wheat toast sliced into “dippers” for your little one’s dipping pleasure.
12. Veggie mac and cheese
Plenty of recipes have you go through the rigmarole of concealing butternut squash or other veggies in mac and cheese, but bright pops of color from carrots or peas actually can create visual appeal for kids.
Grab a bag of frozen veggies and stir them into a finished mac and cheese while still on the stovetop.
Healthy dinner meals
13. Taco bar
Everyone likes assembling their own perfect dinner from a spread of options — especially young kids (and especially when it comes to tacos).
Taco Tuesday can be a family affair when you let toddlers build their own Mexican meal. Just be sure to provide healthy toppings like diced tomatoes, shredded lettuce, beans, and avocado.
14. Veggie fried rice
If you’ve got cooked rice on hand, you’re well on your way to an easy toddler-friendly dinner. Fried rice is endlessly customizable for adding vegetables and protein to your child’s diet.
In a skillet or wok, cook prepared rice with frozen mixed vegetables (or veggies of your choice). Crack in an egg or two and scramble, then dress lightly with soy sauce and sesame oil.
15. Sausage, apple, and zucchini skewers
Remember what we said about food on a stick? This fun serving method bears repeating at dinnertime. Thread slices of kielbasa, apple, and zucchini on bamboo skewers (with flat tops for safety), brush with honey mustard dressing, and broil until lightly browned.
16. Healthier chicken fingers
If you had to rank definitive toddler foods, we’re pretty sure chicken nuggets would top the list.
Please grown-ups and kids alike with a more sophisticated take on the freezer favorite: Dredge chicken strips in Greek yogurt, then coat with whole wheat bread crumbs. Bake at 400°F (204°C) for 7 to 10 minutes, then flip the strips and give them another 7 to 10 in the oven.
17. Peanut butter noodles
Expand your child’s pasta horizons beyond mac and cheese with this Asian-inspired noodle dish.
To cooked spaghetti, add a mixture of 3 parts peanut butter, 3 parts soy sauce, 1 part sesame oil, and 1 part rice wine vinegar. Toss in shredded carrots and bean sprouts for color and cooked tofu or chicken for protein.
18. Baked potato bar
Potatoes sometimes get a bad rap, but they’re actually a great sourceTrusted Source of potassium, fiber, and magnesium. Bake a few and let them cool (toddler mouths are sensitive!) before letting your kiddo top theirs with cooked broccoli, cheddar, and avocado.
19. Kid-friendly poke bowls
Toddlers can jump on this popular foodie trend, too! Make a simple poke bowl at home using cooked rice, canned tuna, and diced cucumber and avocado. If your child is up for it, let them get adventurous by trying a dab of Sriracha on top.
20. Turkey skillet hash
Small pieces for little fingers? Check. Protein, veggie, and healthy fat? Check, check, and check.
To make this simple dinner, heat olive oil in a large skillet, then add garlic and diced onions, followed by ground turkey. Once cooked, set the turkey mixture aside and use the same skillet to cook veggies of your choice, such as bell peppers or zucchini. Season to your liking and serve (cooled) to your hungry kiddo.
Iron is an essential nutrient that the body uses to produce hemoglobin, the protein in red blood cells that helps your blood carry oxygen to all the other cells in the body.
Iron is essential for:
- supplying the body with oxygen
- muscle metabolism
- maintaining connective tissue
- physical growth
- nerve development
- cell functioning
- producing some hormones
Breast-fed babies usually get enough iron from their mother’s milk, while infants fed with formula should receive iron-fortified formula.
Iron-deficiency anemia
When your toddler switches to eating regular foods, they might not get enough iron. Rest assured, this isn’t common in the United States; only 8 percentTrusted Source of toddlers have iron deficiency.
However, low iron levels can lead to anemia, where the number of red blood cells in your body are too low, potentially causing problems with oxygen getting to key organs.
If your child has low iron levels, you may notice that they:
- are pale
- appear irritable
- don’t want to eat
Longer term, it can lead to:
- slower growth
- delayed motor skill development
- a higher number of infections, as iron supports the immune system
Symptoms may not appear at first, but in time, your child may experience:
- fatigue
- pale skin
- irritability
- fast or irregular heartbeat
- decreased appetite
- slow weight gain
- dizziness
- headaches
- lightheadedness
- difficulty concentrating
Some studiesTrusted Source have found that children who drank tea were more likely to have iron-deficiency anemia. One reason for this may be that tannin, found in tea, decreases the body’s ability to absorb iron. Another is that children may be too full to eat after drinking tea.
How much iron does my toddler need?
Iron is essential for a rapidly growing toddler. That’s why a lot of cereals and other toddler foods are fortified with iron.
The recommended daily requirements for iron vary by age.
- age 0–6 months: 0.27 milligrams (mg) per day
- age 6–12 months: 11 mg per day
- ages 1–3 years: 7 mg per day
- ages 4–8 years: 10 mg per day
Infants born preterm or with a low birth weight usually need more iron than those born with a healthy weight.
Heme vs. nonheme iron
Dietary iron has two main forms: heme and nonheme. Plants contain nonheme iron. Meats and seafood contain both heme and nonheme iron.
The body doesn’t absorb nonheme iron as easily as heme iron. This is true for both toddlers and adults. If your child eats a vegetarian or mostly vegetarian diet, aim for twice as much iron as the recommended amount.
The body absorbs iron better when you consume it with a source of vitamin C. To enable the body to absorb more iron, serve iron-rich foods alongside foods rich in vitamin C.
Examples of foods high in vitamin C include:
- orange juice and oranges
- grapefruit
- kiwifruit
- broccoli
- tomatoes
- strawberries
- bell peppers
- papaya
- cantaloupe
- sweet potatoes
What foods should my toddler eat for iron?
Feeding your toddler iron-rich foods alongside foods high in vitamin C can help decrease their risk of developing iron deficiency.
1. Lean meats
Meat and poultry contain large amounts of heme iron, which is easy for the body to digest. Beef, organ meats, and liver in particular have a lot of iron. A 3-ounce serving of beef liver, for example, contains 5 mg of iron.
Dark chicken and turkey meat are also rich sources.
Make your toddler a stew or casserole with soft, well-cooked lean meat. Make sure to remove the fatty part of the meat since there is very little iron in the fatty parts. Spaghetti with meat and tomato sauce is another iron-friendly option.
2. Fortified cereals
Fortified cereals and oatmeal are a good way to ensure your toddler gets enough iron.
A serving of iron-fortified cereals typically has 100 percent of the daily value for iron in just one serving. The exact amount will vary, so be sure to check the label. Dry cereals, like Cheerios, are usually fortified as well.
One cup of plain, uncooked, rolled oats contains around 3.5 mg of iron.
You can top your toddler’s iron-fortified breakfast cereal or oatmeal with some blueberries or strawberries for added vitamin C.
Note that while fortified cereals and juices can provide extra iron, they’re often high in sugar, too.
3. Beans
If you are aiming for a vegetarian diet or your child isn’t a fan of meat, beans are a great compromise. Soybeans, lima beans, kidney beans, lentils, and other beans and pulses contain iron, fiber, and other essential vitamins and minerals.
For example:
- a half cup of white beans has 4 mg of iron
- a half cup of lentils has 3 mg of iron
- a half cup of red kidney beans has 2 mg of iron
Mash some cooked lentils or make a soup or mild chili. Try mashing in some enriched rice with your beans for a complete protein and high-iron meal.
You can also try serving your toddler some low sugar baked beans with a piece of whole wheat bread for a high iron lunch. A side of mashed sweet potatoes adds vitamin C to the dish.
Chickpeas, known to some as garbanzo beans, are another type of bean high in iron and a great snack for toddlers (and adults!). You can blend the chickpeas to make your own iron-rich hummus.
Be aware that some people have a chickpea allergy. If you’re not sure about giving your child chickpeas, ask your doctor first.
4. Spinach
Dark green leafy vegetables like kale, broccoli, and spinach are among your best vegetable options for iron.
A half cup of boiled, drained spinach contains about 3 mg of iron.
Try serving your toddler finely chopped, steamed spinach or add chopped spinach or other greens to their:
- mac and cheese
- scrambled eggs
- smoothies
5. Raisins and other dried fruit
Kids love to snack on raisins. The good news is that the dried fruit can give your toddler a boost in iron, while also helping prevent constipation. A quarter cup of raisins has about 1 mg of iron.
6. Pumpkin seeds
Pumpkin seeds are a good source of protein, fiber, healthy fats, and minerals, including iron. A quarter cup of pumpkin seeds contains 2.5 mg of iron.
Try making a trail mix with raisins, prunes, dried apricots, pumpkin seeds, and sunflower seeds.
Keep in mind that raisins and seeds may be choking hazards for very young children. Mash or cut these foods into small pieces and keep watch on your toddler while they munch on them.
7. Eggs
Eggs are a good source of essential protein, vitamins, and minerals, including iron. One hard-boiled egg contains 1 mg of iron.
For years, people tried to limit their egg consumption because eggs also contain cholesterol, which increases the risk of cardiovascular disease (CVD). Current researchTrusted Source suggests, however, that eggs don’t increase the risk of CVD, after all.
Toddlers can eat eggs in many ways, such as:
- soft boiled with toast sticks
- hard boiled, whole or mashed
- scrambled
- as an omelet
- in rice and noodle dishes
You can add chopped spinach and other iron-rich foods to omelets and scrambled eggs. Try different ways to see how your toddler likes them best.
Always make sure the egg is fresh and well cooked. If you can, use fresh, locally sourced organic, free-range eggs.
8. Green peas
Green peas contain protein, fiber, iron, and other nutrients. Many toddlers love them, they’re easy to prepare, and they pair well with many dishes.
A half cup of green peas provides 1 mg of iron.
You can boil peas and serve them as a side, mash them with root vegetables for infants, or add them to soups, stews, and savory rice.
Keep a bag of peas in the freezer or get fresh peas in the pod in season. Ask your toddler to help you shell the fresh peas.
Peas may pose a choking hazard for young children, so consider mashing them for infants.
Related: Why green peas are healthy and nutritious
9. Tuna
Canned light tuna is a low calorie and low fat addition to your child’s diet that also supplies iron and other important nutrients like protein and omega-3 fatty acids.
Three ounces of light tuna, canned in water, contains 1 mg of iron.
Combine shredded tuna with pureed vegetables to boost your toddler’s iron intake, but hold off if seafood allergies run in your family.
Related: Mercury in tuna. How to eat it safely
10. Tofu
Tofu is a mild and versatile plant-based food that provides complete protein, calcium, iron, and other nutrients. It can provide some of the essential nutrients your toddler needs if they don’t eat meat.
A half cup of tofu contains 3 mg of iron.
Tofu comes in different forms. Firm tofu you can chop and add to salads or stir fries, bake or use to make nuggets. Silken tofu has a softer texture. You can mix it with salad dressings, add it to smoothies, or put fruit with it for a dessert.
There have been concerns about whether isoflavones, an ingredient in tofu, could be harmful for hormone balance. ExpertsTrusted Source currently believe this is “unlikely.”
Related: Using tofu and how to prepare it safely
What about supplements?
According to the National Institutes of HealthTrusted Source, around 12 percent of infants in their first year, and around 8 percent of toddlers have low iron levels.
It is always best for your child to get their nutrients from food, but if your doctor thinks your child may have iron-deficiency anemia, they may prescribe iron supplements.
Follow the instructions your doctor gives you and keep all supplements out of the reach of children. Consuming too much iron can lead to serious health problems.
Never give your child iron supplements without first consulting a doctor. Most children don’t need supplemental iron.