Child’s Diet: Iron Rich Foods That are Best for Babies!

By Jenny Wilson May 24, 2021 in Healthy Foods

Your baby can live through the first few months of life without any iron needed because they are born with stored-up iron. As your child begins to eat solid foods, the danger of becoming a deficient kid is serious. But growing babies need iron!

The food we eat may not be enriched with iron foods, and that is why our toddler might not get enough iron. Low iron levels can lead to anemia, where the number of red blood cells in your body is too low, potentially causing problems with oxygen getting to critical organs.

Due to iron, your body will make hemoglobin, which will send oxygen en route to cells throughout the essential organs and muscles. It’s also what helps their brains develop usually. Here are some of the indications that show your baby is suffering from a low iron level;

  • Are pale
  • Appear irritable
  • Decreased appetite
  • Slow weight gain
  • Dizziness
  • Headaches
  • Lightheadedness
  • Difficulty concentrating

Hence, to avoid these conditions in your child, include iron rich foods in your babies’ diet.

Iron Rich Foods for Babies

Iron Rich Foods for Babies

Lean Meats

Various meat and poultry cover very significant amounts of heme iron, which is easy for kids to digest. If you are looking for iron-rich meat then you can also go for dark chicken and turkey.

You can make a stew or casserole for your kids with some soft and well-cooked lean meat. Ensure you remove the fatty part from the meat as the iron content present in those part are significantly less. Spaghetti with lean meatballs served with tomato sauce is a savory and delicious iron-friendly dish.

If you want to choose the best lean meat for your kid, then the beef liver is the best as it offers the highest amount of iron per serving. It is a perfect choice for boosting your child’s iron intake efficiently. Your kid might not readily eat liver, so combine it with other iron-rich foods to make it delicious.

First, shred meat and meat alternatives such as cooked beans, lentils, and eggs into tiny pieces. Usually, meat and poultry items are too dry for babies. So, you can mix them with water, breast milk, or some mashed vegetables to make them moist. If you don’t want to eat meat, you can also go for fish as it is another excellent source of iron and a good choice for your babies due to its tenderness and ease while chewing. However, make sure you remove any bones before eating.

Read More : Healthy Foods for Picky Eaters – Your Child will love to Eat

Green Veggies

Beautiful and delicious leafy green veggies such as kale and spinach are good sources of iron for your little ones.  Saute them in oil and puree them with other cooked vegetables or meats to enhance their taste and make delicious recipes for your kids. You can also add them to fruit smoothies. Additionally, the vitamin C present in the fruit will make it easy for your baby’s body to absorb the iron.

You can also choose dark green leafy vegetables like kale, broccoli, and spinach, as they are some of the best sources of iron. If you boil and drain half a cup of spinach, you will have 3mg of iron for your baby for lunch!

Try and throw finely chopped steamed spinach or other greens into your child’s favorite dishes, such as:

  • Mac and cheese
  • Scrambled eggs
  • Smoothies


An egg is one of the best sources of iron as its yolk also consists of iron. Additionally, you can cook an egg in many ways and serve it to your child. Offer it with some fruit juice, and you can boost your child’s immune system and give a small taste of adult-style breakfasts to come.

They are a great source of many more supplements such as essential protein, vitamins, and minerals. One hard-boiled egg contains more than 1 mg of iron.

Iron Rich Foods for Babies

You can give your toddler 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

Throw some spinach and sweet potatoes to omelets and scrambled eggs to make iron rich foods for babies. Try out different recipes to see how your toddlers like them best. Ensure that egg is fresh and well cooked.


Lentils are beloved and adored by both vegetarians and meat-eaters. They can go with any ingredient and vegetable, and you can also make some very delicious food items using lentils. Lentils are one of the best plant-based sources of iron available. Cook them with a wide range of purees and give your baby an iron boost!

White Beans

Most of the legumes and, similarly, white beans are enriched with iron. They have a pretty mild taste, and that is why the toddlers love them. You can cook them until they become soft or puree them with other foods to make iron rich foods for babies for your little one.

Green Peas

Green peas are full of protein, fiber, iron, and other healthy nutrients. Toddlers widely love them, and the best thing is that they are effortless to prepare! You can make many dishes using green peas. Only a half cup of these peas provides your baby with 1 mg of iron.

Iron Rich Foods for Babies

Boil them and serve them as a side dish, mash them and add with some root vegetables, or you can add them into soups, stews for your kids. You can keep an emergency bag of frozen peas in your freezer, or you can get fresh peas and take your kid’s help to shell the fresh peas and spend some quality time.


Some grains are a great source of iron, and quinoa is not different. It is a gluten-free seed that can be cooked like rice. If you add cooked quinoa to vegetable purees, you have a good source of iron for your toddler. You will be astonished to know that one cup of quinoa contains more than 2 mg of iron!


Tofu is a plant-based food that will offer your child various minerals, proteins, calcium, iron, and other nutrients. If you are vegetarian, then Tofu is the best source for your toddler’s essential nutrients. Only half-cup tofu contains more than 3mg of iron!

You will be able to find tofu in different forms in the market. If you get firm tofu, you can chop it and add it to a salad or stir fry, bake, or eat them as nuggets. On the other hand, silken tofu is much softer. With silken, you can make smoothies, use them in dessert, or mix it as a salad dressing.


This cruciferous vegetable is one of the best sources of fiber, folate and vitamins C and K. It is also full of iron. You can either steam, saute, or roast it, or you can eat it raw. If you want to add some taste to it, make puree and serve it to your child as iron-rich food.

Broccoli for iron

Sweet Potatoes

This vegetable is rich in iron and has vitamin C, which makes it easy for your baby to absorb the containing iron. You can make a puree and feed your toddler as it is usually appealing due to its sweetness.


If your child is not a massive fan of meat and you want to go the vegetarian route, then beans are the best option for you. Various beans like soybeans, lima beans, kidney beans, lentils, and other beans and pulses are enriched with healthy ingredients like iron, fiber, and other essential vitamins and minerals.

  • Only half-cup of white beans contains 4 mg of iron
  • A half-cup of lentils boasts more than 3 mg of iron
  • Red kidney beans have more than 2mg of iron

You can mash lentils or make soup for your kid. Try adding some rice with the beans to complete a high-iron meal for your toddler.

If your kid is fond of bread, then you can bake him a low-sugar bean bread made out of whole wheat. Give him a side of mashed potatoes, and you have a highly iron-enriched lunch for your kid.


Fish is the most beneficial when it comes to iron deficiency. Canned tuna usually is low in calories and fat and provides your child with supplements like iron, protein, and omega-3 fatty acids. If you take three ounces of light tuna, you have 1mg of iron present on your kid’s plate.

Iron Rich Foods for Babies

You can also make your kid a shredded tuna and whole wheat bread sandwich topped with pureed vegetables to boost your child’s iron intake.

Final Words

As soon as your baby is ready for more than just breast milk, start introducing iron-rich foods into your baby’s diet. Iron deficiency can affect the growth and brain development of your child. Hence, try these iron rich foods for babies and keep them away from such ailments.


Jenny Wilson

16 articles by Jenny Wilson | View Author Profile

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