You are going to hear a lot about iron in baby’s first few years. This is because iron is a crucial micronutrient that helps form hemoglobin, which delivers oxygen and other nutrients throughout the body. Iron also plays a big role in neurodevelopment. And many babies and toddlers aren’t getting enough.
So to make things easier for you, we analyzed foods highest in iron and then whittled down the list to those most easily adapted for babies.
For more on the specific nutrients babies need, see our Nutrient Cheat Sheet for Babies or our First Foods Essentials bundle.
Have a toddler? Check out our guides for Toddlers at the Table.
Top 25 Iron-Rich Foods for Babies
- Chicken liver
- Venison
- Lentils
- Cannellini beans
- Fortified infant cereals
- Navy beans
- Black beans
- Pumpkin seed butter
- Tahini (sesame seed paste)
- Goat meat
- Hemp seeds
- Black-eyed peas
- Beef liver
- Bison
- Kidney, lima and pinto beans
- Edamame
- Sardines
- Cashew butter
- Tofu
- Pine nuts
- Garbanzo beans
- Buffalo
- Beef
- Lamb
- Mackerel
Here’s the catch: not all iron is equal. Iron from animal sources such as chicken liver, is much more easily absorbed in the body than iron from plant-based foods like lentils and beans. To help baby’s body absorb iron from beans, nuts and other plant-based foods, serve foods high in vitamin C along with them. Red bell peppers and lentils, anyone?
Reviewed by:
Venus Kalami, MNSP, RD. Pediatric dietitian.
