The Best Iron Rich Foods For Kids (Plus a Handy High Iron Food Chart)

Written by Kate Shore

So you’ve got a fussy kid who only likes nuggets, or maybe you’re a vegetarian family and have a little one that doesn’t eat meat at all. Or perhaps you’ve even had some pathology tests done and been told that your child has low iron, and wondering what’s next? When you’re trying to boost iron levels, making sure your child has a well-balanced diet can be hard when the diet is limited or kids are fussy, so here’s everything you need to know.

Why Is Iron Important?

Iron supports many functions in the body, and is especially important for our little people during the critical stages of childhood development. From infancy to adolescence, children require enough iron to fuel their growing bodies and brains. You might know that iron is important for energy, in the production of haemoglobin - the protein in red blood cells responsible for carrying oxygen to tissues and organs - but it’s also important for:

Cognitive Development: Iron is needed for healthy brain development and function, such as in the production of the neurotransmitter dopamine, needed for optimal learning, memory, and focus.
Immune Function: Iron is involved in helping to fight off infections and illnesses through white cell production. Adequate iron levels are essential for maintaining a strong immune response in children and improving susceptibility to infection.
Cognitive Impairment: Research has shown that iron deficiency in children can lead to cognitive impairments, including poor attention span and learning difficulties.
Delayed Growth: Iron deficiency can stunt a child's growth and development, leading to delays in physical milestones.

How Much Iron Does My Child Need?

It's important to ensure your child meets their daily iron needs to support their growth and development. However, factors such as age, gender, dietary habits, and underlying health conditions can influence iron absorption and utilization in the body.

As an estimate, based on the Australian Government’s Recommended Daily Intake an indication of how much iron your child should aim for is:

Infants (7-12 months): 11 mg/day
Toddlers (1-3 years): 7 mg/day
Children (4-8 years): 10 mg/day
Children (9-13 years): 8 mg/day
Teenage Boys (14-18): 11mg/day
Teenage Girls (14-18): 15mg/day

(And yep, it’s not a typo! Infants need more than toddlers due to their rapid growth, and teenage girls need more than teenage boys due to the onset of periods. Just a great example of how health is not a one-size-fits-all and our bodies’ needs are always changing!)

Iron-Rich Foods for Kids

So given the above guidelines, you might be wondering what does this actually look like in terms of which foods, and how much to include in your child’s day. Luckily, there are plenty of delicious and nutritious options that are great iron rich foods for kids, suitable for all ages.

I’ve put together a handy guide that you can print off with some iron rich food ideas, including how much per serve, to stick on the fridge to keep your little ones on track:

Types of Iron

In addition to meeting daily requirements, it’s also important to understand that iron comes in different forms: heme and non-heme iron. Heme iron is readily absorbed by the body and comes from animal sources. Non-heme iron, from plant sources, is not absorbed as easily because it interacts with other food components like phytates and oxalates, which reduce how well the body absorbs it.

Including a variety of both heme and non-heme iron sources help create a well-balanced diet for your child, ensuring they meet their iron requirements for optimal growth and development.

Heme Iron

Animal foods are excellent sources of iron for kids, containing heme-iron that can quickly boost the body’s iron stores when eaten regularly. Some easy to include sources are:

Lean Meats: Beef, lamb and kangaroo are rich sources of heme iron and provide essential protein for growth and development.
Fish and Seafood: Salmon, tuna, mussels, anchovies, and other seafood, while not as rich in iron as red meat, are still a good source and in addition, provide omega-3 fatty acids for brain health.
Eggs and Dairy Products: While eggs and cheese also have less iron content compared to meat, they are still valuable sources of heme iron, calcium, and other essential nutrients.

Non-Heme Iron

Plant-based foods contain non-heme iron; while not as easily absorbed as heme iron, it can still contribute significantly to your child's iron intake, as well as providing other important nutrients and fibre. Plant-based, iron rich foods for vegetarian kids are essential as they are the only source of dietary iron in their diets. Some easy to include sources are:

Legumes: Lentils, white beans, chickpeas, and peas are excellent sources of non-heme iron, fibre, and protein.
Whole Grains: Quinoa, oats, brown rice, and fortified cereals provide iron, fibre, and other essential nutrients for growing children.
Nuts and Seeds: Almonds, pumpkin seeds, sunflower seeds, and nut butters are rich in iron, healthy fats, and protein.
Dark Leafy Greens: Spinach, kale, swiss chard, and broccoli have good amounts of iron iron, vitamins, and minerals essential for optimal health that also support a healthy microbiome.
Fortified Foods: Many processed foods, such as cereals, bread, and plant-based milks, are fortified with iron and other nutrients to enhance their nutritional value.

Improving Iron Absorption

As well as including adequate amounts of iron-rich foods in your child’s diet, there are also some tricks you can use to improve the absorption and make sure they’re getting the most out of their meal. Here are some tips on how to maximise iron absorption:

Pairing Iron-Rich Foods with Vitamin C

Incorporating vitamin C-rich foods alongside non-heme iron sources can improve absorption. Vitamin C enhances uptake by converting non-heme iron into a more absorbable form. Here are some ideas to try:

Citrus Fruits: Oranges and lemons are excellent sources of vitamin C. Try adding a squeeze of lemon juice over salad or green beans.
Berries: Strawberries, blueberries, raspberries, and blackberries are packed with vitamin C and antioxidants. Include them alongside a handful of nuts for a balanced snack.
Capsicum: Red, yellow, and green capsicums are rich in vitamin C and add colour and flavour to meals. Include some red capsicum with Mexican-style bean dishes like tacos or burritos.
Tomatoes: Fresh tomatoes, canned tomatoes and tomato juice are all good sources of vitamin C. Try baby tomatoes in the lunchbox, or in a salad alongside lentil bolognese.

Avoiding Foods and Beverages that Inhibit Iron Absorption

Certain foods and beverages can inhibit iron absorption and should be consumed in moderation, especially when serving iron-rich foods.

High-calcium foods like milk and yoghurt
Foods high in tannins like tea and coffee (hopefully less of an issue with kids!)

A Note on Iron Supplements For Kids

But what about iron supplements for kids?

Incorporating iron-rich foods in a child's diet is the ideal way to boost iron levels naturally, but for fussy eaters or other children at risk of iron deficiency, iron supplements can sometimes be required.

However, before considering an iron supplement for kids, it is crucial to consult with a healthcare provider to assess current iron levels, and if required, determine the appropriate dosage and duration. Excessive iron intake can be harmful, so careful monitoring is needed.

If supplementation is recommended, choosing a high-quality, child-friendly product is key to ensuring safety and effectiveness.

Disclaimer: This article is for educational purposes and does not constitute individual health advice. It is important to seek personalised advice to assess what is right for your child. If you have a fussy child that you think might be low in iron, or a vegetarian kid who might need a little extra support getting enough iron, book a free chat here and I can answer any individual questions.