Iron-Rich Foods for Babies

Iron plays an important role in a baby’s development, and how much iron a baby needs depends on their age, diet, and other factors. Our licensed pediatric team explains how babies get iron—and how to spot an iron deficiency.

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Guide to Iron for Babies

Why do babies need iron?

Babies need iron for countless functions, including brain development and immune function, and this essential nutrient also helps energize the body so it is ready to focus and learn. While all nutrients are important for babies, iron is key to preventing iron-deficiency anemia, which is one of the most common nutrient deficiencies worldwide in children under age 5.

What is iron-deficiency anemia?

Iron-deficiency anemia is a blood disorder. It occurs when an individual does not have enough iron in the body for a prolonged period of time to produce red blood cells properly, which distribute oxygen throughout the body. Over time iron deficiency can progress into iron deficiency anemia, when red blood cells don’t function optimally and can negatively impact brain development, mood, learning, and growth and development.

What are symptoms of iron deficiency in babies?

 A baby with iron deficiency or iron deficiency anemia may consistently experience one or more of the following symptoms:

In many cases, symptoms of iron deficiency or iron deficiency anemia can take a few weeks to a few months to appear, although this varies. If your child is consistently experiencing these symptoms, reach out to your child’s pediatrician right away. To help identify low iron levels, the American Academy of Pediatrics recommends that babies receive routine screening for anemia around 12 months of age. If baby’s primary care provider doesn’t mention an iron screening, it is perfectly appropriate to ask about it.

How much iron does baby need? 

Baby has built up a store of iron from the womb, and this supply powers their growth for the first few months of life. Around 6 months of age, the supply has declined, and baby gradually starts to get iron from solid foods. In the United States, the recommended daily amount of iron is 11 mg for infants. If you are tempted to count milligrams, try to let go of the urge and focus on regularly offering iron-rich foods. As baby learns how to eat solid food, formula meets their iron needs, and while breast milk contains some iron, some breastfed babies may need a little extra support from an iron supplement. This is not always necessary; every baby is different, so talk to your pediatrician or dietitian for individualized guidance. 

How can baby get 11 mg of iron with baby-led weaning?

Focus on regularly offering iron-rich foods and trust that, with practice and time, baby will get the iron they need from the food they eat. The recommended daily intake of iron is 11 mg for babies between 7 and 11 months of age in the United States. Most babies do not consume this much, and yet they are able to maintain a healthy storage of iron in the body. How is this possible? Because the recommendation is inflated. It assumes iron in solid food is coming from fortified infant rice cereal, which is harder to absorb than iron from meat and other animal sources. When families regularly offer iron-rich solid foods, most babies are able to meet their iron needs over time. In addition, iron-fortified formula meets a baby’s iron needs during this transition; for breastfed babies, talk to your doctor about if an iron supplement is necessary.

What if my baby doesn’t eat much iron-rich foods?

Try to be patient. Keep offering a variety of iron-rich foods in a calm and pressure-free environment and trust that regular exposure eventually leads to eating. Even exploring and playing with iron-rich foods can help baby eventually meet their iron needs. For example, baby can get some iron by munching on a meatball or licking fingers dipped in bean puree. It can also help to gently remind yourself that breast milk and formula provide plenty of nourishment until baby has the skills to eat a variety of solid food. If you are concerned, talk to your pediatrician for guidance and ask if an iron supplement is needed.

Does baby need infant rice cereal for iron?

Not necessarily, but many families may choose to offer it. Most babies on formula get plenty of iron, and most babies (including breastfed babies) can get iron from solid foods as soon as they are ready to start eating it around 6 months of age. If you would like to offer infant cereals, consider an iron-fortified oat or multigrain cereal. Infant cereals made with oats, wheat, or a combination of grains can help reduce the risk of accidental exposure to heavy metals like arsenic in rice cereal.

What are iron-rich foods for babies 6 months of age?

There are two types of iron in foods. Heme iron comes from meat, poultry, and seafood. Nonheme iron comes mainly from plants. 

Iron (Heme)

Iron (Nonheme)

The body absorbs heme iron more easily than nonheme iron. If you do not eat meat, poultry, or fish, pair iron-rich plants with foods that are high in vitamin C to help the body absorb more of this key nutrient.

What if my baby needs an iron supplement? What are iron supplements for babies?

Talk to your pediatrician. Every child has different needs, and your pediatrician can help you determine the type and amount of iron supplement that is appropriate to help avoid excess iron in the body, digestive discomfort, and other issues that can arise with iron supplements. Iron supplements for babies usually come in the form of liquid drops that can be given on its own via an oral syringe for best absorption. If baby doesn’t like the taste, it can also be mixed with breast milk or formula, but iron absorption may be reduced. 

Many babies need iron supplements, and if your doctor recommends iron supplements for your child, know that it is normal and you did not do anything wrong. The body's iron stores and ability to absorb iron is impacted by factors beyond diet alone (if baby was premature, for example) and iron supplements are a safe and acceptable solution until baby’s iron stores are filled and the child has the skills to get enough iron from eating solid food.

What are some ways to boost iron for baby?

There are many ways to help boost baby’s iron intake:

What are some iron-rich meals for baby?

What if baby has low iron even after doing everything right? 

You are not alone. Every baby is different, and sometimes the body just needs a little extra support, and that’s okay. Know that you have done your very best, and your doctor can help you find a treatment plan that best supports you and your child.

Looking for step-by-step guidance on starting solids? Explore Compass—our in-app guided experience for introducing real food to babies.

Written By

V. Kalami, MNSP, RD, CSP. Pediatric Dietitian/Nutritionist.

M. Suarez, MS, OTR/L, SWC, CLEC. Pediatric Feeding/Swallowing Specialist.

K. Grenawitzke, OTD, OTR/L, SCFES, IBCLC. Pediatric Feeding/Swallowing Specialist. 

R. Ruiz, MD, FAAP, CLC. Pediatric Gastroenterologist.