What is iron?  

Iron is a mineral that helps red blood cells carry oxygen to all parts of the body. Children need iron to grow. Iron deficiency anemia can happen when a child does not eat enough iron. A child with this type of anemia may be tired and get sick more often than normal. It may also keep your child from growing as they should.  

What are iron-rich foods?

Super Iron Sources 

Give your child 1 or more each day

• Beef
• Hamburger
• Venison
• Turkey
• Chicken
• Fish
• White or kidney beans
• Lentils
• Tofu

Good Iron Sources 
Give 2 to 3 each day

• Oatmeal
• Cereals (fortified with 45% or more of the Daily Value of iron)*
• Quinoa
• Whole wheat bread
• Enriched pasta, rice, or bread*

Fair Iron Sources
Give 2 to 3 each day

• Prunes
• Raisins
• Tomatoes
• Green Peas
• Peanut Butter
• Nuts and seeds
• Spinach
• Baked Potatoes
• Sweet Potatoes
• Broccoli

*Enriched or fortified foods have nutrients like iron added.  This increases the nutritional content. 

Note: If your child follows a vegetarian diet, they may not absorb as much iron from their foods. Follow the tips below to help them absorb as much as iron as possible.

Mealtime tips

• Do not let your child drink too much milk.  It is not a good source of iron. The calcium in milk may make it hard for iron to be absorbed by the body. Ask your child’s doctor or dietitian how much milk is right for their age. 
• Add foods that are rich in iron to other foods to boost iron content.  Try adding beans or lentils to hamburger, meatloaf, or casseroles.  Add oatmeal to cookie batter.

Vitamin C helps

Vitamin C helps the body use iron. To get more iron from non-meat foods, give food with iron along with foods that have a lot of vitamin C. 

Sources of Vitamin C:

• Oranges 
• Potatoes
• Broccoli, spinach and cabbage
• Strawberries and blueberries
• Grapefruit 
• Tomatoes and tomato juice
• Watermelon and cantaloupe
• Green peppers

Collard greens and mustard greens

Good Combinations for Vitamin C and non-meat iron:

Fortified cereal and grapefruit

• Baked potato with salsa
• Oatmeal with strawberries on top
• Stuffed green peppers with beans
• Infant rice cereal with pureed fruit
• Cereal bars made with fruit
• Bean tacos with tomatoes
• Macaroni and cheese with broccoli
• Spaghetti with tomato sauce
• Vegetable stir-fry with enriched rice
• Spanish rice
• Grilled cheese and tomato soup
• Peanut butter toast and fruit jam

Reading food labels

• See the Daily Iron Needs for Children chart below.
• Often, foods that have 15 to 20% of the total Daily Value of iron are good sources. 

Daily iron needs for children

0 to  6  months - 0.27 mg
7 to 12 months - 11 mg
1 to 3 years - 7 mg 
4 to 8 years - 10 mg
9 to 13 years - 8 mg
14 to 18 years (male) - 11 mg
14 to 18 years (female) - 15 mg

Supplements

• Though not necessary for most children, some may need a multivitamin or iron. 
• Babies fed human milk get enough iron to last them until 4 to 6 months old. After this age, talk with your baby’s doctor to see if they need an iron supplement. Infants given iron-fortified formula or iron-rich foods do often not need an iron supplement.
• Talk to your child’s doctor or dietitian before starting any supplements.