16 Iron-Rich Foods to Promote Growth

Learn about 16 iron-rich foods to promote growth and healthy nutrition for your child. 

Iron is one of the vital nutrients need for your child’s growth and development, playing a crucial role in functions such as oxygen transport throughout the body. Below are some of the recommendations for iron from the AAP. 

Learn all about iron and other essential nutrients for your child in the “Nutrition for Growth” guide, available on our BLW Meals app. If you don’t have it yet, click here to download it for free.

Daily Iron Requirements for Children

Iron needs increase significantly after the first year of life. It’s important to include iron-rich foods in main meals like lunch and dinner. While it may feel overwhelming managing your child’s nutrition, we are here to help! Here are the daily iron requirements by age:

• • 1–3 years: 7 mg

• • 4–8 years: 10 mg

• • 9–13 years: 8 mg

Iron-Rich Foods for Your Child’s Nutrition

Many believe that only meats are rich in iron, but there are plenty of plant-based foods that are equally high in this nutrient. Below, we’ve listed 16 iron-rich foods to promote growth that you can include in your child’s diet.

Plant-Based Iron-Rich Foods

• Chia Seeds: 100g of chia seeds contain about 7.7 mg of iron.
• Tofu: 100g of tofu provides approximately 5.4 mg of iron.
• Prunes: 100g of dried prunes have around 2.4 mg of iron.
• Peas: 100g of peas contain about 1.5 mg of iron.
• Lentils: 100g of cooked lentils provide around 3.3 mg of iron.
• Beans: 100g of cooked beans contain approximately 2.1 mg of iron.
• Chickpeas: 100g of cooked chickpeas provide about 2.9 mg of iron.
• Spinach: 100g of cooked spinach has approximately 3.6 mg of iron.

Animal-Based Iron-Rich Foods

• Beef: 100g of lean beef contains around 2.7 mg of iron.
• Chicken: 100g of cooked chicken breast provides about 1.3 mg of iron.
• Pork: 100g of pork contains approximately 1.2 mg of iron.
• Tuna: 100g of fresh tuna contains about 1.0 mg of iron.
• Salmon: 100g of salmon contains approximately 0.8 mg of iron.
• Sardines: 100g of canned sardines provide about 2.9 mg of iron.
• Liver: 100g of beef liver contains approximately 6.2 mg of iron.
• Eggs: One large egg (around 50g) provides approximately 0.9 mg of iron.

Above information sourced from: U.S. Department of Agriculture, Food and Nutrition Service. (2024). USDA Foods Database.

Tips to Boost Iron Absorption and Help Your Child Get Vital Nutrients Needed for Growth

• Include at Least Two Servings of Iron-Rich Foods Daily: Incorporate these servings into main meals like lunch and dinner to ensure adequate iron intake.
• Combine with Vitamin C-Rich Foods: Vitamin C enhances iron absorption in the body. Add fruits like oranges, tangerines, lemons, guava, kiwi, strawberries, acerola cherries, or mango to meals. For example, season salads with lemon, cook meat with pineapple, or pair meals with mango.
• Use Iron-Fortified Cereals and Flours: Include oatmeal and iron-fortified flours in recipes for muffins, pancakes, or porridge to enrich your child’s diet.
• Soak Legumes Before Cooking: Phytic acid and polyphenols in beans may hinder iron absorption, soak beans, lentils, and chickpeas in water for 12 hours before cooking to reduce the risk.
• Consider moving when your child consumes dairy and how much they consume: Large amounts of calcium in milk and dairy products can interfere with iron absorption. Avoid consuming these foods with main meals if your child is at high risk for iron-deficiency. If your child is not high risk for developing anemia the consumption of milk, cheese or yogurt with meals is typically not a concern.
  • In general consuming too much milk (whether it is cows milk or plant-based) can increase a child’s risk for anemia. 

Ensuring adequate iron intake is crucial for your child’s growth and healthy development. By incorporating these tips and a variety of iron-rich foods into their diet, you can help them grow strong and healthy.

Don’t forget to consult a healthcare professional for personalized guidance on nutrients needed for your child. On the BLW Meals app, you can get all the information you need to confidently feed your child and get meal inspiration. Click here to download and try it free for 14 days.

Which iron-rich food does your child love the most, and which one do they refuse to eat? Let us know in the comments. Follow us on Instagram to see more content like this right in your feed!

References: 

National Institutes of Health. (2021). Iron: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

American Academy of Pediatrics. (2018). Iron deficiency in infants and young children: Screening, prevention, clinical evaluation, and diagnosis. Pediatrics, 142(6), e20183095.

World Health Organization. (2020). Guideline: Daily iron supplementation in infants and children. Geneva: World Health Organization.