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.
My favorite iron-rich recipes for kids include Spinach Muffins, Extra-Veggie Baby Pasta, Oatmeal Bars, Meatballs, Chicken Puree, Butter Chicken, Chicken Tacos and Spinach Eggs. For more, scroll down.
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How much iron does my child need?
Toddlers from 1 to 3 years old need 7 mg/day of iron. Kids from 4 to 8 need 10 mg/day. For context:
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.
- Bean pasta, cooked very soft (like Banza)
- Bean puree
- Beans, very soft and lightly mashed
- Beef, ground
- Chicken, finely shredded or ground, or Chicken Puree
- Eggs, scrambled, or Egg Yolk Puree
- Green Bean Puree
- Infant cereal like baby oatmeal, fortified
- Oatmeal
- O cereal (fortified)
- Peanut butter puree
- Pea puree
- Smoothies for kids with spinach or kale (serve on a spoon or in a reusable pouch)
- Strawberry puree
- Sweet potato baby food, mashed
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.
- Apricots, dried
- Bean pasta (like Banza) with marinara sauce
- Beans
- Beef burgers
- Broccoli
- Eggs
- Green beans
- Oatmeal for kids
- Peanut butter
- Raisins
- Toddler smoothies with spinach or kale
- Spinach Pesto
- Strawberries
- Watermelon
- Whole-wheat bread
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:
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.
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.
Best Chocolate Smoothie (with Veggies!)
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.
Simple Green Smoothie
With simple ingredients, six flavor variations, and one easy method, this Strawberry Smoothie recipe is a nutritious breakfast or snack.
Strawberry Smoothie with Veggies
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.
Mini Egg Muffins with Cheese and Veggies
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.
So Good Spinach Egg Muffins
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.
Sweet Spinach Muffins with Banana
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.
Best Banana Spinach Pancakes
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.
Favorite Spinach Eggs (Green Eggs Recipe)
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.
Easy Pumpkin Oatmeal
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!).
Pumpkin Oatmeal Muffins
Iron-Rich Lunches and Snacks
In this list, you’ll find yummy snacks and lunch ideas for kids that are also good sources of iron.
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).
No-Bake Energy Bites
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.)
Easy Oatmeal Bars (with Blueberry and Carrot)
These bars are tender when warm out of the oven, so do be sure to let them cool completely before slicing.
Healthy Pumpkin Bars Recipe
With fresh berries and a burst of lemon, these healthy Strawberry Muffins are a delicious and nutritious breakfast or snack to share with the kids.
Healthy Strawberry Muffins
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.
Homemade Hummus (Without Tahini)
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.
Sweet Potato and Cheese Quesadillas
You can also do this with full size spinach if that’s what you’re able to find. Just discard any stems before starting the recipe.
Easy Spinach Quesadillas
This bread is delicious lightly toasted. If you’d rather not use the milk, just use all water.
No-Knead Whole Wheat Flax Bread
Iron-Rich Baby Food Purees
It can be helpful to include iron-rich foods in baby’s daily meals, and here are some easy, flavorful purees to try.
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!)
Fresh Strawberry Puree
You can serve this as wedges, a thick mash, or a thinner puree to your baby or toddler. (Adults will love the wedges, too!)
Favorite Sweet Potato Baby Food
You can make this recipe with almost any bean, such as garbanzo beans, white beans, and black beans.
Easy Bean Puree
Learn how to serve black beans for baby—whether from a can or cooked from dry—with these easy ideas for BLW, puree, and finger foods.
Black Beans for Baby (Puree and BLW)
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.
Easy Green Bean Baby Food
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.
Easy Chicken Puree
Easy Prune Puree
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.)
Extra-Veggie Baby Pasta (with Iron)
Iron-Rich Dinners for Kids
Serve up a yummy family dinner with these easy ideas that the whole family can enjoy together.
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.
Sheet Pan Black Bean Quesadillas
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!
Easiest Instant Pot BBQ Chicken
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.
Cheesy Stuffed Meat Buns
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!)
Healthy Chicken Meatballs with Sweet Potato
You can use curly kale or flat kale in this recipe—both work well.
Cheesy Baked Kale Bites
This one-pot homemade Hamburger Helper is nutritious, delicious, and so easy to make. It’s a 30-minute way to make quick work of dinner!
Homemade Hamburger Helper
Serve this easy family meal with optional toppings according to what everyone likes.
One-Pot Lentils and Rice
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.
Favorite Vegetarian Lentil Soup
With the texture you expect from a traditional meatball but added nutrition from three types of veggies, your whole family will love these.
Healthy Meatballs (with Hidden Vegetables)
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.)
Slow Cooker Chicken and Bean Tacos
Slow Cooker Black Bean Soup
Tofu is typically sold in 14-16 ounce blocks. If yours is 16 ounces, you may need 1 ¼ cup panko. The garlic powder is optional, but adds nice flavor.
Crispy Baked Tofu Nuggets (SO Good and Easy)
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.
Easy Baked Tofu (to Share with the Kids)
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.
Vegetarian Bean Chili (Big Batch)
Stretch your ground beef and add a veggie right into moist burger patties with this simple family dinner recipe.
Easy Zucchini Burgers
Printable Iron-Rich Foods List
For easy reference, you can print this list of iron-rich foods for kids to keep in your kitchen or save the image on your phone. Simply sign up for my newsletter and gain access to my entire FREE Resource Library of printables.
Best Tips for Success
- Aim to serve 2 or 3 iron-rich foods a day.
- Consider pairing an iron-rich food with a food rich in vitamin C.
- Check in with your pediatrician with concerns. Request a test for iron-deficiency if there hasn’t been one.
- Fortified breakfast cereals can be an easy snack or breakfast with higher iron levels than many other kid-friendly foods.
I’d love to hear if iron has been an issue for you with your kids. Chime in below in the comments!
This post was first published May 2020.