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Iron-Rich Foods for Babies

a pile of cannellini beans on a table before being prepared for babies starting solids

Why Babies Need Iron

Around 6 months, the amount of iron stored in a baby’s body from their time in the womb has naturally decreased. While formula and breast milk continue to provide iron for babies, iron-rich foods can also begin to meet baby’s iron needs around this age. They may not consume much as they learn to bite and chew, but with practice and time, regularly offering these foods leads to eating them.

Babies need iron for countless functions, including brain development and immune function, and this essential n

utrient also helps energize the body so it is ready to focus and learn. During the transition to solid foods, formula can meet a baby’s iron needs. While breast milk contains some iron, breastfed babies may need extra support from an iron supplement. That’s okay and not a sign that you did anything wrong. Iron supplements are a safe and effective way of treating iron-deficiency anemia, which is one of the most common nutrient deficiencies worldwide in children under age 5.

High Iron Foods for Baby

Iron-rich foods for babies and toddlers, the best options include liver, beans, and more. Learn the best foods to help your baby get more iron.

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

Iron (Heme)

Food Group	Foods
Fish	Arctic Char Haddock Herring Mackerel Salmon Sardine Trout
Poultry	Chicken (Dark Meat) Chicken Liver Duck Goose Quail Turkey (Dark Meat)
Meat	Beef Bison Bone Marrow Buffalo Elk Goat Lamb Mutton Pork Venison

Food Group

Foods

Fish

Arctic Char

Haddock

Herring

Mackerel

Salmon

Sardine

Trout

Poultry

Chicken (Dark Meat)

Chicken Liver

Duck

Goose

Quail

Turkey (Dark Meat)

Meat

Beef

Bison

Bone Marrow

Buffalo

Elk

Goat

Lamb

Mutton

Pork

Venison

Iron (Nonheme)

Food Group	Foods
Grains	Amaranth Seed Fonio Oatmeal Millet Quinoa Semolina Spelt Teff Wheat
Legumes	Beans Chickpea Edamame Kidney Beans Lentils Peas Tempeh Tofu
Nuts & Seeds	Almond Butter Peanut Butter Cashew Butter Chia Seed Hemp Seed Pumpkin Seed Butter Sesame Tahini Sunflower Seed Butter
Vegetables	Amaranth Leaves Beet Greens Collard Greens Spinach Sunchoke (Jerusalem Artichoke) Swiss Chard
Egg	Chicken Egg Duck Egg Quail Egg

Vitamin C and Iron-Rich Plant-Based Foods

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.

Iron-Rich Food	Vitamin C Pairing
Oatmeal	Blueberry
Beans	Tomato
Lentils	Bell Pepper
Peas	Potato
Peanut Butter	Strawberry
Tofu	Broccoli

Signs of Iron-Deficiency Anemia in Babies

Iron-deficiency anemia is a blood disorder. A baby with iron deficiency or iron deficiency anemia may consistently experience one or more of the following symptoms:

Pale complexion
Poor sleep
Irritability
Difficulty engaging in activities
Challenges with feeding
Decreased appetite
Fatigue

Iron-deficiency anemia 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.

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 baby is consistently experiencing these symptoms, reach out to your 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 your doctor doesn’t mention an iron screening, it is perfectly appropriate to ask about it.

How to Boost Iron in Baby’s Diet

There are many ways to help baby get more iron in the diet as they learn how to eat solid foods. A good way to start is to regularly offer a variety of iron-rich foods. You can also try out these tips.

How to Boost Iron in Baby's Diet

Method	Guidance
Fortified foods	Many foods have iron added to them, such as bread, pasta, and infant cereals.
Vitamin C & iron-rich food	Pair foods rich in vitamin C with plants rich in iron to help the body absorb more of it.
Nut and seed butters	Stir into porridge, batter, and sauce.
Finely ground-up nuts & seeds	Mix into mashed vegetables or batters, coat slippery fruit, or sprinkle on porridge or yogurt.
Batch cooking	Cook a big batch of beans or meat, then freeze for future easy grab-and-go meals that are iron-rich.
Cast-iron pan	Cook food in a cast-iron pan to add iron (nonheme) to it. The longer it cooks, the more iron it contains.
Combine plant and animal sources	Proteins in meat help the body absorb more iron from plant-based foods that are rich in iron.

Iron-Rich Meal Ideas for Baby

Blend canned beans with oil or yogurt and your favorite seasonings to make a dip.
Try pasta made from chickpeas, lentils, or other legumes.
Use nut or seed flour or iron-fortified wheat flour to make pancakes.
Make a big batch of meatballs or sauce made with beef, lamb, or another red meat.
Mix seed or nut butter with water to make a sauce for noodles, tofu, or vegetables.

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