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Foods Rich in Iron for Your Little Ones: Top 8

When your child reaches the age where you can finally introduce solids to them, all you'll be worrying about is what to give them.

Your mind must be spinning with these queries. Are you feeding them enough? Are they getting enough nutrients? Are the meals you're serving healthy? Is that food beneficial for their growth?

We realize that all of these concerns will be causing you distress. But don't worry—you're not the only one going through this. Every mother is concerned about their child's eating habits. Our goal is to guide you. You've probably heard of iron, right? How it promotes children ’s health? How it assists in boosting their immune system?

Nearly everyone offers opinions and suggestions in this area. And yet no one tells you how? If you're unsure about what foods you can feed your baby to meet their iron needs, you've come to the right place. This article will cover which foods are rich in iron. Ideas for quick and simple meals that are rich in iron. And finally, how you can help your child become stronger and sharper by balancing their iron intake.

So, let's dive without any further ado!

Foods Rich in Iron for Your Little Ones
Foods Rich in Iron for Your Little Ones


In This Article


Why Iron Rich Food is Essential for Children?

Iron deficiency in your toddler can cause delayed growth and weak muscles, as well as a decline in social and motor skills. These days, iron deficiency affects practically every other child. It makes them weak and lazy.

According to a survey in Spain in 2021, 8.19 per thousand patient was suffering from iron deficiency anemia.

However, before giving solids to your kid, consult with your pediatrician and inquire about the daily amount of iron your baby needs. Do not exceed that quantity because your infant's tummy is too little to hold anything extra.

Get a Detailed View of Iron Here!

You must start introducing iron-rich foods to your infant as early as possible for better growth and development. Also, it's essential to meet your child's daily iron requirements for a stronger immune system and a healthy future.

Foods Rich in Iron

Below are the foods given that are rich in iron and beneficial for the development of your child:

  • Red meat, Poultry, and Fish

  • Nuts and seeds

  • Spinach

  • Broccoli

  • Raisins

  • Dates

  • Lentils

  • Banana

Iron Rich: Red Meat, Poultry, and Fish

Red meat like beef or lamb is an excellent source of iron and protein. Introducing meat into your child’s diet is extremely important as it will help in their growth and development.

However, there are certain things to keep in mind before introducing meat to your baby.

  • Make sure the meat is perfectly cooked.

  • Give little portions of meat.

  • Avoid giving them processed meat like sausages or nuggets.

For little tummies giving homemade food is the best option.

Below are some easy recipes and meal ideas using meat that will fulfill your baby’s iron and protein requirements.

Chicken Soup with Broccoli


  • Chicken with bones - 250 grams

  • Carrot (peeled, and diced) - ½

  • Broccoli - ½ cup

  • Ginger - ½ inch (grated)

  • Garlic - 2 cloves (finely chopped)

  • Sweet corn - ¼ cup

  • Water - 2 cups

  • Salt - to taste

  • Black Pepper- to taste


  1. In a pot add water and let it come to a boil.

  2. In boiling water add chicken along with ginger and garlic and let it simmer.

  3. Once the chicken gets soft and tender take it out and let it cool.

  4. Shred the chicken pieces finely and discard the bones.

  5. In the chicken broth, add carrots, broccoli pieces, and sweet corn.

  6. Let the vegetables simmer for about 4-5 mins.

  7. Then add the shredded chicken along with salt and pepper and let it simmer for about 2 mins.

  8. Dish out and serve a little warm to your baby.

Note: Make sure all the vegetables are in small bite-size pieces and cooked perfectly.

Fish with Sweet Potato


  • Boneless fish - 1 to 2 piece

  • Olive oil - 2 tsp

  • Salt - to taste

  • Black pepper - to taste

  • Garlic powder - ½ tsp

  • Peas - ¼ cup boiled

  • Sweet potatoes - ¼ cup boiled and mashed


  1. Marinate the boneless fish pieces with garlic powder, olive oil, salt, and pepper.

  2. Steam the marinated fish for a few minutes until soft and tender

  3. Dish out the fish and serve with some boiled peas and mashed sweet potato.

Vegetables, Grains, and Lentils

In leafy greens and lentils, you will find the most beneficial and heartiest minerals and nutrients. Grains and greens are one of nature’s best sources of iron, fiber, and protein.

Including these in your little one’s daily diet would be the wisest decision you will take as a mother. There are some important tips to remember before you offer vegetables and grains to your baby.

  • Always thoroughly wash all the vegetables, fruits, and grains.

  • Grains like rice, legumes, or lentils must be pre-soaked and cooked until soft.

  • As these foods also contain fiber and carbohydrates only give them in small portions.

Spinach Khichdi

Khichdi has got to be the most wholesome food for all generations of all ages. This particular meal holds great sentiments and nutritious values.

For your toddlers, khichdi should be a must-have meal. Below we have a very simple and quick spinach khichdi recipe that will make your little one delighted.


  • Rice - 2 tbsp (washed and soaked)

  • Spinach - 1 tbsp (washed and chopped)

  • Moong dal - 1 tbsp (washed and soaked)

  • Oil or ghee - 2 tsp

  • Garlic - 1 clove (chopped)

  • Salt - ½ tsp

  • Cumin powder - 1 tsp


  1. In a pot heat oil or ghee.

  2. Add in garlic and cumin powder and saute.

  3. Add spinach, rice, and dal, and give it a toss for a min.

  4. Add a cup of water with salt and let it simmer.

  5. Cook until the rice and lentils are perfectly soft.

  6. Once it’s cooked and the water is almost dried, mash it slightly.

  7. Serve when it’s slightly warm.

Fruits and Nuts

Fruits are the Almighty’s greatest blessing on earth. There’s no denying that every fruit holds the utmost benefits for the human body. As for fruits rich in iron, we have plenty of options for your little one.

Including strawberries, watermelon, figs, and dates the list goes on. Not only are these fruits high in iron but also have other vitamins and minerals as well that are essential for your baby’s growth.

Given below the easiest and quickest recipe including some of nature’s best products will be your child’s next favorite.

Banana and Dates Shake

This immune booster is an excellent energy drink for both babies and adults. Its high fiber, protein, iron, and vitamin D content helps your infant get ready for the day.


  • Banana - 1 (peeled and cubed)

  • Dates - 2 (pitted and chopped)

  • Milk - 1 cup

  • Honey - 1 tsp

  • Ice cubes - 3 to 4


  1. In a blender, add ripe bananas, chopped dates, milk, honey, and ice cubes.

  2. Blend well until smooth.

  3. The banana dates shake is ready to enjoy. Yes, It’s that simple!

Click Here for more Fruity Recipes!


1. How can you raise your toddler's iron level?

For increasing your toddler's iron level, start giving them foods that are rich in iron from the age of 4 - 6 months. It includes soft solids in puree form for better digestion. Avoid giving them solids that are hard to digest.

2. Are eggs a good source of iron?

Eggs are very rich in iron, proteins, and various essential vitamins. For babies and adults, it's a good diet for iron consumption. It is also best for blood donors with low iron levels.

3. How can I take iron in daily life?

To incorporate iron into your daily life consume iron-rich foods like red meat, beans, spinach, and fortified cereals. Include citrus fruits and dairy products.

Takeaway from Sheasmother

Above we've given a detailed list of foods rich in iron for your little ones. Lean meats, chicken, leafy greens, figs, and dates are all excellent first foods for your toddler since they are high in iron. Start incorporating these foods into the daily diet of your children and see your child blooming and growing!

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