By Min On
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Regardless of which feeding approach you choose, purees or baby led weaning, introducing iron rich foods from the start is extremely important. Here is a list of top foods and recipes for babies and toddlers.
Jump to:
- Why is Iron so Important?
- How much iron does a baby and toddler need?
- Top Iron-Rich Foods for Babies
- Top Iron-Rich Foods for Toddlers and Kids
- Top Tips to help increase iron level
- Iron-Rich Food Ideas for Vegetarian Babies and Toddlers
- Frequently Asked Questions
- Iron Rich Breakfast for Babies and Toddlers
- Lunch or Dinner Ideas with Iron
- 3 Month Meal Plan for Babies
- Additional Feeding Resources
Why is Iron so Important?
Iron is essential for producing red blood cells that carry oxygen from the lungs to all parts of the body. It’s also important for optimal brain development.
Iron is also one of the primary reasons that we start solid foods when we do. Babies are born with iron stores built up during their time in the womb. And this is why moms need to maintain a healthy iron status during pregnancy.
But by 6 months of age, it becomes depleted. At the same time, their iron needs increase drastically to support their rapid growth and development.
Inadequate iron intake in infanthood and childhood can lead to cognitive, including decreased attention and memory, as well as behavioral impairment, such as delayed attention, social withdrawal, and learning difficulties.
Is your baby 6 months old and up?
Learn all the secrets to starting solids safely while optimizing nutrition!
How much iron does a baby and toddler need?
According to the American Academy of Pediatrics, babies 6-12 month olds need 11 mg of iron per day. Toddlers between the ages of 1 and 3 need 7mg of iron per day.
While there's so much focus on iron for babies, toddlers deserve the same degree of attention. Research shows that this age group have the lowest daily iron intake of any age group across the lifespan.
To give you context:
- 3 ounces steak: 2.5 mg of iron
- ¼ cup cannellini beans: 2 mg
- ½ of egg: .5 mg
- 3 tablespoons fortified infant oat cereal: 5 mg
- 3 ounces chicken liver: 9.9 mg
- 3 ounces salmon: .8 mg
- ¼ cup cooked spinach: 2 mg
- 2 ounces chickpea pasta: 3 mg
- ¼ cup raw tofu: 1.6 mg
- 1 teaspoon hemp seeds: .32mg
- ¼ cup cooked lentils: 2 mg
- 2 tbs peanut butter: .6 mg
Now please don’t start calculating and keeping track of how much your baby isgetting daily. Nor stressing about whatinhibits iron and what doesn’t.
This will just drive you crazy and lead to lots of anxieties and worries, especially if you are doing baby ledweaning and following your baby’s lead.
And don't worry! Your baby won't need 11 mg of iron right away. It is not like once your baby hits 6 months, their iron reserve is completely depleted. It's a gradual process.
What I encourage you to do, once again, is focus on including an iron-rich food at every meal! All those little bites will add up. And as they have more practice with eating, they will be able to meet their iron needs.
Top Iron-Rich Foods for Babies
Click on any of the links to learn exactly how to cook and serve the specific food to your baby!
- Beef (pureed, ground, shredded, or big strip)
- Chicken (pureed, ground, shredded, or big strip)
- Lentils
- Beans (white beans, chickpeas, kidney beans are highest in iron)
- Tofu
- Baby Oatmeal
- Quinoa Baby Cereal
- Eggs
- salmon
- sardines
- Pumpkin seeds (finely ground or add to dips like this pumpkin seed hummus)
- Peas (mash or puree and spread onto toast)
- Sweet Potato (pureed, mashed, cut into big strips and rolled in hemp seeds)
Top Iron-Rich Foods for Toddlers and Kids
Given that toddlerhood is often associated with picky eating habits and selective eating, here are some fun and enjoyable ways to introduce iron-rich foods:
- Chicken nuggets
- Pumpkin seed hummus with crackers and vegetables (cucumber, bell peppers, tomatoes, etc.)
- Ants on a log with peanut/nut/seed butter, hemp seeds, and raisins
- Smoothies - like these green smoothies or fiber shake.
- Colorful skewers - thread small pieces of beef, chicken, or tofu, along with colorful veggies onto skewers
- Iron-fortified cereals with milk, hemp seeds or chia seeds, and vitamin-C rich fruits
- Sandwiches on whole grain bread with meats or spreads
- Pasta with iron-rich sauces, like this baby pasta, broccoli pesto, carrot pasta sauce, and sweet potato sauce
- Bliss balls - also try these apricot balls and peanut butter bliss balls
- Pizza Quesadilla
- Chia puddings
Is your toddler becoming picky?
Arm yourself with these strategies that will transform your mealtimes!
Top Tips to help increase iron level
- Iron from animal products (heme iron) is absorbed better in the body.
- Be sure to combine plant-based iron (non-heme iron) with vitamin-C rich foods.
- It’s true that calcium inhibits the absorption of iron, but there's no need to go out of your way to make sure you absolutely don’t serve calcium-containing foods with iron-rich foods. There are so many factors that affect iron absorption. Calcium is just one of them. What I do recommend is to not serve both at every single meal..
- For toddlers, don't serve too much milk. It not only contains components that can inhibit the iron absorption but can be quite filling. As a result, they may eat less iron-rich foods.
- Choose fortified products, such as fortified infant cereal or bread.
- Use a cast iron pan: cooking foods in cast iron cookware may increase the iron content of meals by up to 16%
Best Vitamin C Rich foods
- Oranges
- Grapefruit
- Kiwi
- Strawberries
- Cantaloupe
- Mango
- Pineapple
- Plums
- Tomatoes
- Bell peppers
- Broccoli
- Brussels sprouts
- Kale
- Peas
- Squash
Iron-Rich Food Ideas for Vegetarian Babies and Toddlers
Again, ALWAYS pair non-heme iron sources with Vitamin C rich food. I can't emphasize this enough!
- Pumpkin seed hummus spread on whole grain toast with strawberries
- Iron-rich sauce tossed with legume-based pasta
- Oatmeal with peanut butter, hemp seeds, and mango puree
- Mashed chickpeas with finely chopped kale and quinoa
- Tofu with broccoli and tomato
- Hummus spread on bell pepper strips
- Mashed edamame with sweet potatoes (as a finger food or mashed)
- Lentils with finely chopped broccoli, tahini, garlic powder
- Infant oatmeal cereal with ground flax seeds and sunflower seed butter
Frequently Asked Questions
Do babies need an iron supplement?
As you can see, the recommended intake is really high relative to how much food they’re likely to eat. If you've decided to do baby led weaning, you may be especially concerned as not much food will actually make it into your baby's belly during the first days, weeks of starting solids.
As long as you're offering an iron-rich source at every meal along with breast milk and/or infant formula, your baby will likely continue to meet their needs as they wean.
However, it's always best to consult with your healthcare provider, especially if your baby is not developmentally ready to start solids at around 6 months.
Routinely, hemoglobin levels are checked starting at 12 months, usually. But you can always ask to have it checked earlier and supplement accordingly.
What you don't want to do is automatically supplement on your own as it can cause more harm than good, if not necessary. The same goes for toddlers. If they've become really fussy and rejects most or all iron-rich foods, then bring this up to your doctor.
Can babies get enough iron from a vegetarian diet?
It is true that Iron from heme found in animal sources is absorbedbetter than iron from non-heme or plant sources. There are also many compounds found in plant foods, such as phytates and tannins, that reduce iron absorption.
Therefore, the recommended dietary intake for iron for vegetarians is 1.8 times higher than for meat eaters.
Knowing this, If your family is a vegetarian, you may be concerned that your baby is at an even greater risk for iron deficiency.
However, the good news is there are so many great food sources, and with some planning, plant-based diets can be adequate in iron. Check out the tips section above.
Should infant rice cereal be a baby's first food?
Perhaps you were recommended by your doctor, family, or friends to start with iron-fortified rice cereal. This is outdated advice. While it is suitable, your baby does NOT need to start with rice cereal.
It's also high in arsenic, which you want to try to limit as much as possible. That’s not to say you shouldn’t give your baby rice at all, as it is a main staple in so many cultures, but you do want to be mindful.
Having said this, fortified infant cereal is a great option to help meet your baby's nutritional needs. Look for ones made with whole grains, like oat, barley, quinoa, and buckwheat.
Iron Rich Breakfast for Babies and Toddlers
Easy Quinoa Baby Cereal (4 Ways)
Making homemade baby cereal or porridge is SO easy and inexpensive! If you've only been serving rice or oat-based cereals, give this iron-rich quinoa version a try!
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Homemade Baby Oatmeal
Learn how to cook the perfect oatmeal for baby. It's easy, fast, and customizable! Serve as is or as a finger food, baby led weaning style.
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Healthy Pumpkin Oatmeal Bars
These pumpkin oatmeal bars are high in protein and low in sugar. Moist and packed with the flavors of fall, enjoy them as a delicious no fuss breakfast or snack!
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Lentil Wraps
It's ridiculously easy to make high-protein, gluten-free, and vegan lentil wraps or tortillas at home! While you only need 2 ingredients, there are so many ways to customize the fillings and flavors.
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3 Ingredient Baby Cookies
3 ingredients are all you need to make these soft and delicious vegan banana oatmeal cookies. They are the perfect breakfast or snack for babies!
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2 minute egg oatmeal
These microwave egg oatmeals for babies, toddlers, kids, (and adults!) are SUPER easy to make and come together in 2 minutes! Enjoy as a filling protein and fiber-rich breakfast or snack.
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Savory Baked Oatmeal with Vegetables
This savory baked oatmeal is so easy to make and a great way to enjoy vegetables for breakfast! Perfect for baby led weaning and lunchboxes.
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Pumpkin Seed Spinach Hummus
this spinach hummus with pumpkin seeds instead of tahini is a healthy snack or meal for babies and toddlers. It is so versatile and here are some ways to serve it to your family.
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Vegan vegetable quinoa muffins
Made with healthy ingredients like broccoli, carrots, and quinoa, these egg and dairy-free vegetable muffins with quinoa are perfect for baby led weaning and school lunchboxes.
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Chickpea Patties (gluten free)
These flavorful chickpea patties with quinoa are easy to make with simple pantry staples. Shape them into patties or even nuggets
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Vegetable Omelette
Nutritious and easy to make, this baby-friendly omelette made with whatever veggies you have on hand is the perfect breakfast/snack for babies and toddlers!
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Healthy Sweet Potato Cookies
These super moist sweet potato cakes made with just 5 simple ingredients, including chickpeas, oats, and chia seeds, are perfect for babies and toddlers.
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Healthy Beet Muffins for Babies
Made entirely with healthy ingredients, like beans, peanut butter, and no added sugar, these beet muffinscan be enjoyed as breakfast, snack, or added to lunchboxes!
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Moist Spinach Muffins
These healthy spinach muffins with banana are fluffy and moist in texture and packed with nutrition. They are perfect for babies and kids.
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Healthy Pumpkin Banana Muffins
These healthy pumpkin banana muffins are super moist and have the perfect balance of natural sweetness and warm fall flavors
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Beetroot Dip with chickpeas
4 nutritious ingredients, a food processor/blender, and dippers are all you need for this smooth, creamy, and vibrant beetroot dip for babies and toddlers!
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Tofu Veggie Scramble
Vegetarian breakfast of champions - tofu veggie scramble! It's a hearty and delicious plant-based alternative to scrambled eggs that your family can enjoy for breakfast, lunch, or dinner!
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Overnight Quinoa Oats
Here’s everything you need to know to make healthy and delicious overnight quinoa oats. It’s the perfect make-ahead breakfast.
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Egg-Free Carrot Lentil Bars
Broccoli Pesto Pasta
Thirty minutes or less is all it takes to make this creamy broccoli pesto pasta. You can also save this bright, flavorful green pesto to enjoy with sandwiches, vegetables, salads, and so much more!
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Mini crustless quiche
Packed with protein and vegetables, this mini crustless quiche is so easy to make! Enjoy as a make-ahead breakfast, snack, or pack for lunch boxes.
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Mexican Lentil Muffins
Looking for a healthy savory vegetable muffin for kids? These Mexican lentil muffins are moist and packed with essential nutrients that babies and toddlers need.
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Lunch or Dinner Ideas with Iron
rice porridge for babies
Super easy to make, this beef and vegetable rice porridge for babies is easy-to-digest, nutritious, and suitable for 6 months and up.
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Healthy Baby Meatballs
These baby meatballs are made with just 5 simple ingredients and are egg free and dairy free. Tender and flavorful, these are perfect for baby led weaning, toddlers, and the whole family.
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Baked Quinoa and Mushroom Beef Meatballs
baked meatballs made with ground beef, mushroom, and quinoa. It's the ultimate comfort food that can be enjoyed as is or with pasta, vegetables, salads
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How to Cook Chicken for Babies
Introduce chicken to your baby with confidence with these cooking tips and recipes! Whether you are doing purees, baby led weaning, or both, chicken is a wonderful first food, loaded with iron.
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How to Roast a Turkey Breast
Learn how to roast a turkey breast perfectly for a holiday meal or everyday dinner. Crispy golden brown skin, juicy and flavorful, it's a guaranteed crowd pleaser.
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Turkey Meatballs with rice
These oven bakedkid-friendly turkey and rice meatballs are the perfect iron-rich finger food for your baby, children of all ages, and adults!
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Kid-friendly Turkey Beet Meatballs
These oven-baked turkey beet meatballs are quick and easy to prepare, healthy, and most importantly baby and toddler approved!
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Mini Shepherd's Pie Muffins
A quick and easy, baby and kid-friendly twist on an Irish classic comfort food, these mini shepherd pie muffins are filled with beef, vegetables and topped with creamy mashed potatoes
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Pressure Cooker Steak Fajitas
Super juicy and flavorful, this pressure cooker steak fajitas recipe for babies and kids is perfect for busy weeknights.
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Skillet Cabbage Lasagna
This easy cabbage lasagna serves as delicious and unique alternative to traditional noodle-based lasagna, and the best part is that it can be prepared entirely in a skillet.
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Baby-Friendly Korean Bulgogi
This baby-friendly Korean bulgogi is easy to make and perfect for your baby, toddler, and family! If you’re looking for a baby led weaning recipe and healthy kid friendly meal on a budget, make this today!
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Easy Bolognese with Vegetables
This kid-friendly veggie-loaded meat sauce with ground beef and medley of vegetables is hearty, filling, and nutritious!
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Orange Sesame Chicken with Vegetables
a healthy Asian chicken recipe that’s low in sodium, this skillet orange sesame chicken with vegetables is perfect for babies and the family.
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Low-Sodium Moo Goo Gai Pan
Chinese mushroom chicken stir-fry dish loaded with vegetables! This version is made baby and toddler-friendly with less sodium but plenty flavorful for the entire family to enjoy!
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Vegetable Beef Soup with Cabbage
This vegetable beef soup with cabbage is a healthy comfort meal and makes for a great way to incorporate more vegetables into your baby or kid’s diet.
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Homemade Hamburger Helper
This homemade hamburger helper is the perfect meal that the whole family can enjoy. Made with ground beef, veggies, and pantry staples, it is oh so hearty, comforting, and guaranteed to be on your table in 30 minutes or less!
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Healthy Korean Beef and Broccoli Quinoa
If you're in search of an easy, healthy weeknight meal, this Korean ground beef and broccoli quinoa is for you! It tastes like bulgogi and this one pot meal is also baby and toddler-friendly!
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Instant Pot Korean Chicken and Potatoes
If you're in need of a quick and easy weeknight family meal, here's an Instant Pot Korean chicken and potatoes recipe that everyone, including babies, will enjoy!
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Healthy Sweet and Sour Meatball Stir-Fry
A healthy, Asian family-friendly meal that you can get on the table in 30 minutes or less! This easy one-pot sweet and sour meatball stir-fry is baby and kid-friendly!
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Easy Stuffed Shells with Meat
These stuffed shells with ground beef and vegetables are a hearty make ahead dinner or freezer meal for the whole family to enjoy!
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Low Sodium Baked Spaghetti Pie
Baked spaghetti pie with ricotta that's healthy and easy to whip up. It's the perfect comfort food recipe for the entire family!
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Instant Pot Peanut Chicken and Broccoli
Another EASY, 30 minute weeknight meal you can enjoy with your baby and kids! This Instant pot chicken and broccoli is also a great way to continue exposing your child to one of the top food allergens, peanuts.
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Chicken Spinach Quinoa Casserole
A baby and kid-friendly comfort meal you don't want to miss! This chicken spinach quinoa casserole with black beans is super easy to make and loaded with iron and protein.
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Vegetarian Iron Rich Recipes
Cooking Beans for Babies (3 Methods)
Beans are terrific first foods for babies! Here are three methods for cooking dried beans.
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Iron-rich baby pasta
A baby pasta recipe that is loaded with iron and vegetables!
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Carrot and Lentil Soup
This carrot and lentil soup tastes like you spent hours in the kitchen but only takes 30 minutes to make! It's hearty, nutritious, and super flavorful.
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Slow Cooker Lentil Chili with Chickpeas
Thick and hearty, this vegetarian slow cooker chickpea lentil chili is sure to keep your baby and child happy and nourished. It's also an incredibly iron-rich meal!
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Teriyaki glazed salmon
If you’re looking for a quick and easy salmon recipe for your baby and the entire family, look no further than this teriyaki glazed salmon.
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Vegetarian Sweet Potato Lasagna with Quinoa
This vegetarian sweet potato lasagna with quinoa requires no boiling of noodles andassembly couldn't be easier!
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How to Cook Tofu for Baby Led Weaning
Introduce tofu to your baby with confidence with these cooking tips and recipes! Whether you are doing purees, baby led weaning, or both, tofu is an amazing first food.
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Non-Spicy Korean Tofu Soup
This non-spicy Korean tofu soup, or sundubu jjigae, is warm and comforting, and perfect for the entire family to enjoy, especially babies and toddlers.
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Vegan Creamy Tomato Pasta
Made with simple pantry ingredients, this vegan creamy tomato pasta is perfect for babies and kids with a dairy allergy.It is super versatile and easy to make!
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One Pot Mexican Lentils
Here's a super easy, comforting, and nutritious One pot Mexican lentils recipe for the whole family! Made with pantry staples like lentils, black beans, frozen corn, and sweet potatoes, this hearty vegetarian meal is sure to become your next go-to busy weeknight meal.
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Easy baked shrimp cakes
Super juicy and tender, these baked Asian shrimp cakes are baby and kid-friendly! Of course, the adults can enjoy them too.
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Easy Salmon Bean Salad
This mayo-free, refreshing yet hearty salmon bean salad couldn’t be easier to make! You can serve with crackers, vegetables, bread, salad, cheese, or whatever you fancy!
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Eggplant Lasagna Roll-Ups
This easy, gluten-free baked eggplant lasagna roll ups with meat is the perfect , healthy comfort food that the entire family will enjoy!
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3 Month Meal Plan for Babies
All the images of baby plates you see in this post are exactly what I served my daughter during our first three months of starting solids.
From speaking to hundreds of parents and caregivers, it was clear that the greatest challenge is how to ensure their baby is getting optimal nutrition while trying to juggle everything and get through the day.
It can feel so overwhelming and frustrating. And that's why I created my 3 month program - Baby Led Feeding Journey.
I'm here to hand you a complete roadmap. Everything all in one place.
There's SO much this program offers but don’t take my word for it. You can find out more here as well as hear from other moms who've gone through it.
Do you want to minimize picky eating and set a solid foundation for a lifetime of healthy eating habits?
Check out this 3 month mastering self-feeding program! It’s the closest thing to me being in your kitchen
Find out more!
Additional Feeding Resources
- Baby Led Weaning Made Easy
- Top Foods for 6 Month Old Baby
- Top Foods for 8 Month Old Baby
- Healthy Foods for 1 Year Old
- Best Finger Foods for Baby
More Baby/Kid-Friendly Recipes
- Easy Curried Couscous
- Coconut Muffins (with Banana)
- Homemade Pizza Pockets Recipe
- Homemade Cheese Crackers
About Min
Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.
Reader Interactions
Comments
Ashley says
This couldn’t have come across my inbox at a better time! As a mama who battles iron-deficiency anemia, I love to incorporate more meals and recipes rich in iron for myself and two toddlers. But our variety is not perfect so I found this incredibly helpful!
Reply
Min says
Ooh! Just in time! Love hearing that. Please don't hesitate to reach out if you have any questions or recipe requests 😉
Reply
Jen Bae says
Hi, do you have the recipe for the tofu black bean oatmeal ball or any of the tofu balls? Would love to try to make it for my 10 month daughter. Looked everywhere on your page but couldn’t find recipe.
Thanks!
Reply
Min says
HI so what I did was combine the leftover tofu veggie scramble with cooked oatmeal and shape into balls!
Reply
