What foods contain iron?

Iron is an essential mineral in a child’s diet, supporting healthy growth, brain development, and energy levels.

Did you know that babies are born with iron stores that typically last around 4–6 months? After this time, they are at increased risk of low iron levels, which is why it is recommended to introduce iron-rich foods from around 6 months of age as part of weaning.

It is not uncommon for children to have a low iron intake, particularly if they are picky eaters or have a limited diet

Iron-rich vegetarian meal ideas 🌱

Breakfast: fortified cereal / toast with fruit salad / boiled egg and soldiers

Lunch: hummus with pitta and veggies sticks / or bean burgers with a crunchy salad / omelette with veggies

Dinner: lentil Dahl / bean chilli with lots of veggies / baked beans on toast with a fried egg

Vitamin C can help non haem iron be absorbed.

- you could offer oranges with cereal

- you could add peppers to a bean chilli

- you could add cauliflower to a lentil curry

All bread sold in the UK, other than wholemeal, must be fortified with iron. However, not all cereals in the UK are fortified with iron.

Boosting iron absorption

Vitamin C helps the body absorb non-haem iron more effectively. Try combining iron-rich foods with vitamin C sources such as:

• Oranges or berries with breakfast cereal

• Peppers in bean chilli

• Tomatoes or cauliflower in lentil dishes

Additional information

• In the UK, most bread (other than wholemeal) is fortified with iron

• Not all breakfast cereals are iron-fortified, so it is worth checking labels

How can I reduce the risk of iron deficiency?

• Offer breast milk or formula as the main milk until 12 months

• Introduce iron-rich foods from around 6 months of age

• Limit high bran foods in young children, as they can reduce iron absorption

• Avoid giving tea to young children, as tannins can reduce iron absorption

• Avoid excessive cow’s milk intake, as it can reduce appetite for iron-rich foods