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Ensuring that we offer 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 for Kids
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 common issues with kids and 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.” This 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.
If you are concerned, a good starting point can be checking with your child’s pediatrician and requesting a test for iron levels. A supplement may be necessary—or the levels may be just fine.
That said, I never want parents to worry excessively about their child’s nutritional intake. And thankfully, adding iron to a diet is actually quite easy.
TIP: It’s possible that your kiddo is already getting enough iron 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 the 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 come from iron-rich foods for kids 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
Seafood 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 iron-rich foods for kids that you can feed to a baby who’s eating purees or baby led weaning style foods.
TIP: The iron stores that babies are born with 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.
TIP: Aim to serve 2 or 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, kiwis, tomatoes, dark greens, and bell peppers—the iron will be more readily absorbed by the body. Some ideas to consider:
Spinach Muffins with kiwi (iron in spinach, vitamin C from kiwi)
Keep an Eye on Milk Consumption
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 for toddlers could also make them less hungry for other foods, which could also limit how much iron they’re able to eat through foods.
Iron-Rich Kid-Friendly Breakfast Recipes
Here are some of my favorite recipes for kids of all ages that are rich in iron.
Best Chocolate Smoothie (with Veggies!)
Be sure to blend this super smooth for the best texture. Use any or none of the optional ingredients. See the Notes for how to make this with regular milk.
Frozen bananas give the smoothie a creamy, naturally sweet base, though you can make this with a fresh banana as long as the other fruit is frozen. It’s easy to add whatever berries or fruit you have on hand, so customize it for your kiddo.
These tender Egg Muffins are packed with protein and vitamins—and can be made ahead of time! Add any veggie you like, whether carrots, butternut squash, broccoli, or spinach.
These mini Spinach Egg Muffins mix up in minutes and are one of our go-to easy meals. They're packed with iron and protein, and you can make them ahead and stash them in the fridge until you need them for the kids.
These healthy spinach muffins taste like a delicious banana muffin, but with the added nutrition of a big handful of spinach. These store well, so you can make them ahead of time and pull them out of the fridge or freezer to serve.
This is a thin batter that makes tender, naturally sweet Banana Spinach Pancakes. Be sure to let the pancakes cook until the surface is almost entirely firm before you flip them over.
Packed with spinach (and iron!), these bright green eggs are fun and delicious. You can serve them as you would scrambled eggs, or use in a breakfast burrito or egg sandwich.
You can make this in about 15 minutes on any morning, or make the whole recipe ahead and simply warm right before serving. See the Notes for variations to make it with other types of oats.
These store well in the fridge so you can make them a day or two ahead if you prefer—or bake and serve warm from the oven. These taste like a cross between baked oatmeal and a traditional pumpkin muffin (they don’t have any flour, so they’re a little denser than a traditional muffin, but still super moist!).
In this list, you’ll find yummy snacks and lunch ideas for kids that are also good sources of iron.
No-Bake Energy Bites
With just 3 simple and nutritious ingredients, these No-Bake Energy Bites are super easy to make and eat. They store so well in the fridge for weeks and are a perfect snack to share with the kids (and eat yourself).
These oatmeal bars taste like an oatmeal cookie and are great for breakfast or snack. You can make them ahead, too! (You can add the egg or leave it out. Without egg, these are a crisp cookie bar texture. With it, they're a little cakier.)
You can quickly stir together this Healthy Pumpkin Bars recipe (with oatmeal and low added sugar) for breakfast, snack time, or even dessert. The method is so quick and easy and the result is moist and full of pumpkin goodness. Win, win!
With just 5 minutes and basic pantry ingredients, you can make the yummiest Homemade Hummus without tahini. This means that it's nut-free, so it's an option for school and allergy families, and it's just perfect for dunking crackers or spreading on bread.
Serve these quesadillas with salsa, sour cream, and/or guacamole as desired. You can leave them as simple vegetarian quesadillas or add in a protein like chicken or beans.
Try these healthy Spinach Quesadillas for an easy kids meal or family dinner. These are easy to make, perfect to make ahead, and a nice way to serve spinach to kids packaged in a familiar food!
It can be helpful to include iron-rich foods in baby’s daily meals, and here are some easy, flavorful purees to try.
Fresh Strawberry Puree
This simple puree is no-cook, so be sure to start with great-tasting berries. It's a perfect fruit puree for a baby, or a delicious way to add flavor to yogurt and oatmeal for all members of the family. (It's also great with ice cream and waffles!)
Learn how to make quick and flavorful Green Bean Baby Food as a baby-led weaning food or as a Stage 1 or 2 puree. Plus, find tips on how to store and mix the puree with other flavors to make yummy baby food combinations.
This chicken puree is a nutrient-rich baby food that's easy to make and packed with flavor. It's a quick blend of chicken and sweet potato that's versatile, so you can make it as a Stage 1 or 2 baby food.
Adding beans and extra veggies helps make this easy baby pasta satisfying, nutritious, and yummy. Serve it more or less saucy as you like. (You can even freeze the sauce for easy future meals.)
Serve up a yummy family dinner with these easy ideas that the whole family can enjoy together.
Slow Cooker Beef Burrito Recipe
With lots of vegetables right in the mix and a simple slow cooker method, this Slow Cooker Beef Burrito Recipe is an easy family dinner for the little kids and the parents at the table!
These easy quesadillas can be made with pumpkin puree, sweet potato puree, or butternut squash puree. You can also skip it and just go with beans and cheese! I make these as half moon shapes since it helps contain the mess a little when feeding these to kids.
With just two ingredients, you can cook up deliciously moist and tender Instant Pot BBQ Chicken to use over noodles or rice or in sandwiches. So easy—and ready in about 20 minutes!
These meat buns have all of the components of a cheeseburger, but are much easier for little kids to eat! Plus: They store well in the fridge and freezer so can be made ahead of time.
These healthy Chicken Meatballs are flavorful and have a veggie right in the mix. (Plan to cook your sweet potato ahead of time. See the Notes at the end of the recipe for options!)
With a quick method and a variety of vegetables packed into the soup, this vegetarian Lentil Soup is a perfect weeknight family dinner—especially when you're craving comfort food.
With a short ingredient list and a veggie-loaded sauce, these Slow Cooker Chicken Tacos are such a delicious family meal. (You can even make it in the Instant Pot for dinner in just 25 minutes.)
Use the crock pot to cook up a hearty and nutritious Slow Cooker Black Bean Soup with veggies and lots of kid-friendly flavor. It's easy, versatile, and a great freezer meal
If you want your kids to eat and enjoy tofu, these crispy Baked Tofu Nuggets are a great option to try. They’re super crunchy, perfect for dipping, and they’re loaded with plant-protein, iron, and calcium.
Learn how to make the easiest, most delish Baked Tofu with basic pantry staples and a hands-off method. This is our favorite way to turn an affordable plant-based protein into a meal component to share. We like this over rice noodles, rice, or quinoa, but it's very versatile.
When serving this to a little one, I like to drain off much of the broth. This makes it a little easier (and less messy) for them to eat. If your family likes spice, add in a dash or two of cayenne pepper.
My pediatrician gave me a printout of this page from your site when my son tested low for iron! I thought it was cool since I love your blog already. This is a great list and I keep it posted on my fridge for guidance.
Hi, this is what I mention about that: “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.”
Beautiful list! My 14 month girl has been a pretty good eater, but we just found out yesterday that she is extremely low on iron.. Dr prescribed iron supplements for 3 months to help get her levels up, and I’ll definitely be using this list in the future to help her iron intake!
Thank-you your info has came in very handy to me. Because my granddaughter has the same problem. And I was not to sure what to do. With your info now I know what to do! Thank-you once again
Your info posting came in very handy to me because my granddaughter has the same thing and I didn’t know what to do. Now I know what to do to help her. Thank-you very much!!!
Thanks for not only listing foods high in iron, as well as the reminders about the important relationship between iron and vitamin C, but also for the recipes!
When my son was first diagnosed as severely anemic a nurse told us not to worry because he was breastfeed- she never considered if his food source-me- was anemic. Of course I was trying my best but with my predisposition and breastfeeding literally sucking my nutrients, I couldn’t keep up. My kiddo has been on iron supplements for a year and is trending up, but still a long way to go. We continue to look for new recipes to keep our iron in take up via food.
Thanks again for the recipes! I’m excited to try them.
My pediatrician gave me a printout of this page from your site when my son tested low for iron! I thought it was cool since I love your blog already. This is a great list and I keep it posted on my fridge for guidance.
I love to hear that! Thank them for me the next time you see them!
Thanks! I see most of the recipes include also dairy (eg cheese, cottage cheese), doesn’t it interfere with the absorption of iron?
Thanks!
Hi, this is what I mention about that: “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.”
Thanks a lot so much information to help my child
Beautiful list! My 14 month girl has been a pretty good eater, but we just found out yesterday that she is extremely low on iron.. Dr prescribed iron supplements for 3 months to help get her levels up, and I’ll definitely be using this list in the future to help her iron intake!
I hope it helps some!
Thank-you your info has came in very handy to me. Because my granddaughter has the same problem. And I was not to sure what to do. With your info now I know what to do! Thank-you once again
Your info posting came in very handy to me because my granddaughter has the same thing and I didn’t know what to do. Now I know what to do to help her. Thank-you very much!!!
One of the perfect and informative site ever. Bookmarked for future read.
nice
Thanks for not only listing foods high in iron, as well as the reminders about the important relationship between iron and vitamin C, but also for the recipes!
When my son was first diagnosed as severely anemic a nurse told us not to worry because he was breastfeed- she never considered if his food source-me- was anemic. Of course I was trying my best but with my predisposition and breastfeeding literally sucking my nutrients, I couldn’t keep up. My kiddo has been on iron supplements for a year and is trending up, but still a long way to go. We continue to look for new recipes to keep our iron in take up via food.
Thanks again for the recipes! I’m excited to try them.
You’re so welcome!
Very nice list, i’m using it with my kid