One of the biggest concerns for many parents of babies and toddlers is getting enough iron into their diets to support their rapid growth and development.

We hear a lot about how important iron is for little ones and how we need to ensure we’re including plenty of iron-rich foods in our children’s meals. But knowing which foods to choose can be tricky, particularly if your child doesn’t eat meat or isn’t too keen on it.

Here’s the low down on why babies and toddlers need iron, how much they need and the best iron-rich foods for babies and toddlers.

Why is iron so important for babies and toddlers?

Iron is a mineral that’s essential for healthy growth and development. Our bodies use iron to make haemoglobin, a protein in red blood cells, which transports oxygen to all parts of our body via our blood.

Because of their rapid growth and development, babies and toddlers need a lot of iron in their diet.

Iron is also needed for the development of healthy immune cells, so it also plays an important role in maintaining a healthy immune system.

How much iron do babies and toddlers need?

During pregnancy, iron stores are built up to sustain babies for around the first 6 months of their lives (along with a small amount of iron from breastmilk or formula).

But after 6 months, these stores become depleted and babies need to start getting iron from food. For this reason, it’s important to include plenty of iron-rich foods soon after your baby starts solids.

Iron requirements for babies 7-12 months are higher than any other period of life (higher, in fact, than for a teenage boy!). They then drop slightly as babies enter toddlerhood, but remain relatively high through early childhood.

Recommended daily intakes (as per the Nutrient Reference Values for Australia and New Zealand)

7-12 months = 11mg/day

1-3 yr = 9 mg/day

4-8 yr = 10 mg/day

What happens if babies and toddlers don’t get enough iron?

Iron deficiency is the most common nutritional deficiency in the world, affecting about 25% of people globally, particularly women and children.

Babies and toddlers can become deficient in iron for a variety of reasons, from premature birth to maternal iron deficiency to gastrointestinal tract problems.

However, not getting enough iron from their diet is the most common cause.

The combination of high iron requirements and only very small stomachs, along with other potential issues such as fussy eating means that eating enough iron can be difficult for babies and toddlers.

Iron deficiency symptoms in children include:

Pale skin
Irritability or fussiness
Lack of energy and fatigue
Cold hands and feet
Slowed growth and development
Poor appetite
Abnormally rapid heartbeat and breathing
Reduced immunity and frequent infections
Desire to eat dirt, ice, chalk or other non-food items (known as a ‘pica’)

Haem and non-haem iron

Iron in food comes in two forms, haem iron and non-haem iron.

The iron in red meat, chicken and fish is a mix of haem and non-haem iron, whereas iron from eggs and plant-based sources such as grains, legumes, nuts, seeds and vegetables is non-haem iron.

Non-haem iron is less bioavailable, meaning less of it is absorbed by our body. Around 10% of the iron from plant-based sources is absorbed, compared to 18% from meat, however, this varies depending on the iron status of the individual.

Iron-rich foods for babies and toddlers

Haem iron:

Liver (however, liver should only be served a maximum of 1-2 times per week due to its high vitamin A content)
Red meat
Poultry
Fish

Non-haem iron:

Wholegrains in wholegrain bread, wholegrain cereal and wholemeal pasta ⁠
(NB: too much fibre can fill up little tummies and prevent them from getting the nutrients they need and can also interfere with iron absorption - so go for a mix of wholegrain and white bread and cereals, particularly for babies)⁠
Fortified breakfast cereals such as Weetbix
Eggs
Tofu, tempeh and edamame (soy beans)⁠
Lentils and legumes such as baked beans, kidney beans and chickpeas (this includes hummus!)⁠
Legume pasta such as chickpea or lentil
Ground or finely chopped nuts and nut butter (NB: globs of nut butter can be a choking hazard for babies and toddlers so serve it spread thinly)⁠
Leafy greens such as kale. broccoli and spinach (mature English spinach contains more iron than baby spinach)
Chia seeds - small amounts can be mixed with fruit purees or yoghurt, sprinkled on cereal or added to baking⁠

Cooking food in a cast iron pan can also increase the iron content as small amounts of iron are transferred from the pan to the food. This is particularly the case for acidic foods such as tomatoes, or the dish is cooked over a longer period of time.

non-meat sources of iron — Non-meat sources of iron for babies and toddlers

How to increase iron absorption

While non-haem iron isn’t as readily absorbed as haem iron, the good news is that the absorption of non-haem iron can be increased if it's consumed with a source of vitamin C, which converts the iron to a more absorbable form.

In fact, consuming vitamin C with a source of non-haem iron can increase iron absorption by up to six times.

So, whenever possible, serve non-meat sources of iron with a food high in vitamin C such as:

Tomato
Broccoli
Capsicum
Cabbage
Citrus fruits, e.g. oranges, lemons, mandarins
Kiwi fruit
Strawberries

For example, you could:

Serve some strawberries with an iron-fortified breakfast cereal
Serve orange wedges with peanut butter on toast
Add some tomato or capsicum to scrambled eggs or serve some fruit on the side
Add some steamed broccoli or spinach to
Make a lentil bolognese with a tomato sauce
Squeeze a little lemon juice over leafy greens
Serve tofu with stir-fried vegetables such as capsicum and broccoli
Make hummus with lemon juice

Iron and vegetarian diets

Meat is the richest source of iron, but we can get plenty of iron from plant-based sources. In fact, many children get the majority of their iron from non-meat sources.

So there’s no reason kids can’t meet their iron requirements on a vegetarian diet, as long as it’s carefully planned.

If your child doesn’t eat meat, plenty of iron-rich foods should be included in their diet and served with a source of vitamin C to increase absorption. Aim to include a variety of different iron-rich foods rather than sticking to the same two or three.

Make sure your child’s doctor is aware and it’s also a good idea to speak to a paediatric dietitian to ensure your child is getting all the nutrients they need.

If your child is following a vegan diet, guidance from their doctor and a paediatric dietitian is strongly recommended to avoid nutrient deficiencies that can affect their growth and development.

Iron inhibitors

The amount of non-haem iron that is absorbed in our bodies can be influenced by compounds called ‘anti-nutrients’, which can partially block absorption.

The main anti-nutrient is phytate, which is found in wholegrain cereals, legumes and nuts. Phytate levels can be reduced by soaking, sprouting or cooking these foods, but, research shows that unless consumed in large amounts, phytate and other anti-nutrients are unlikely to cause an issue when it comes to overall nutrient intake.

So, it’s not necessary to sprout or soak lentils and beans before serving them to your baby, particularly as they’re usually served cooked.

Serving iron-containing foods with a source of vitamin C (as above) also helps to counteract the effects of anti-nutrients.

Calcium is also an inhibitor of both haem and non-haem iron so there is often concern about the effects of serving milk with iron-fortified cereal. However, recent research has shown calcium has little effect on iron absorption, possibly because our bodies adapt to it.

Iron and milk intake

Some young children become deficient in iron as a result of drinking too much cow’s milk. Cow’s milk is a poor source of iron and can also fill up little tummies, meaning children eat less at mealtimes or eat a reduced variety of foods.

Cow’s milk shouldn’t be given as a drink to babies under 12 months and should be limited to no more than 500ml/day for those over 12 months.

Does my child need an iron supplement?

If your child’s doctor thinks your child might have anaemia, they’ll usually order blood tests to check their iron status.

If iron deficiency is confirmed, your child’s doctor may recommend iron supplements to increase their iron status. Supplements should only be taken under the direction of your child’s doctor as side effects of iron supplementation can occur.