15 Iron-Rich Foods for Baby-Led Weaning

Baby-led weaning is an exciting time for your baby to try new foods! But you might have heard about the importance of iron during this time. And that’s right! Iron-rich foods are absolutely crucial during the first year of life. 

Roughly 77% of infants are not getting enough iron in their diet (1). And this can be completely prevented by incorporating iron-rich foods while starting solids.

In this post, we’ll break down the importance of iron, how much your baby needs, and easy sources to incorporate into their diet.

As always, consult with your pediatrician to ensure your child’s nutritional needs are met. 

The Importance of Iron

Iron is crucial for your baby’s growth and development. Iron is necessary to make hemoglobin, which your body uses to carry oxygen to different parts of the body. 

Because of this, iron helps develop your baby’s brain and nervous system. Adequate iron helps promote healthy cognitive functions like learning and memory. 

Iron also gives us energy throughout the day and promotes a healthy immune system. Especially because infants are developing their immune system during the first few years of life, adequate iron is extremely important.

Iron Intake During Baby-Led Weaning

Baby-led weaning is a method of introducing solid foods to babies that allows them to feed themselves, rather than being spoon-fed by adults.

Most infants start baby-led weaning at 4-6 months old. It is highly recommended that iron-rich foods are introduced at this time because starting at 6 months old, breast milk does not provide enough iron for the infant. 

This is because infants are born with a store of iron, that typically lasts for around 6 months. After that, they need outside sources of iron from food!

And contrary to popular belief, increasing the mother’s intake of iron will still not satisfy the baby’s iron needs through breast milk alone (1).

How Much Iron Does My Baby Need?

There is no need to supplement if your child is getting adequate iron through whole foods! 

These daily needs only increase as your child ages, especially for young girls. For more information on vitamin and mineral needs, read here about common micronutrient deficiencies in kids. 

How can I increase my baby’s iron level? 

Encouraging iron-rich foods can help your baby meet their daily iron requirement, and can help avoid an iron deficiency. Also, pairing high-iron foods with Vitamin C can increase their absorption.

Good sources of vitamin C to pair with iron include oranges, bell peppers, kiwi, strawberries, and broccoli. 

When trying to maximize your child’s iron, we should also consider heme iron and non-heme iron. 

Heme iron is from animal-derived foods and is more easily absorbed than non-heme iron, which is found in mostly plant-based foods and some animal foods. 

Sources of non-heme iron include red meat, poultry, and seafood. Heme iron is in tofu, legumes, fortified cereals, nuts, seeds, dried fruit, eggs, and dairy. 

15 Iron-Rich Foods for Baby-Led Weaning

**Of note – ALL of these foods can be introduced whenever your baby starts introducing solids, which is generally around 6 months old. 

1. Lima Beans | ½ cup cooked = 2.1mg iron

Beans and lentils are super easy to blend into a puree or a hummus-like dip. Once your child is 9-12 months old, they can be served on their own – whole or lightly flattened with your finger or a fork to minimize choking risk. 

Try to aim for the ‘unsalted’ or ‘no salt added’ canned beans or cook them at home!

2. Hemp Seeds | 3 tbsp = 3.8mg iron

Hemp seeds are a super convenient source of iron because you can sprinkle them on top of almost any food! They go great with oatmeal, yogurt, or even hummus. 

I also like to use hemp seeds as a source of protein for picky eaters. It can used as “sprinkles” on top of food that your kids already love – mac and cheese, ketchup, grilled cheese, etc. 

3. Shrimp | 3oz = 1.8mg iron

Shrimp is high in iron, protein, and B12 – all of which are helpful in the growth and development of your baby. Although shrimp is a common food allergy (shellfish), don’t be scared to incorporate it into baby-led weaning!

The American Association of Pediatrics recommends introducing common allergens as soon as possible to reduce the risk of developing an allergy.

Like any of the top 8 allergen foods, introduce shrimp in a small quantity at first, and watch for any signs or symptoms of an allergic reaction. If this first introduction goes well, slowly increase the serving size in each exposure to that food. 

4. Chicken | 3oz = 1mg iron

Yes, meats like chicken can be used in baby-led weaning! Cubed and diced chicken can be a choking hazard, so make sure to follow age-appropriate serving sizes. You can also blend chicken into purees for a boost of added protein. 

5. Tahini | 2 tbsp = 2mg iron

Tahini is a nut butter made from sesame. It blends easily into purees for a nutty, savory flavor. It’s also great mixed into dips or dressings. 

Sesame is a common food allergen, so start by introducing tahini in a very small serving size (⅛  tsp), and continue to increase serving size if well tolerated. 

6. Spinach  | ½ cup cooked = 3.2mg

Spinach is a super easy ingredient to add to homemade purees! It’s not only high in iron but also a great source of fiber, which helps promote healthy digestion and fullness. 

Spinach also has oxalates, a compound that can lower iron absorption. To get the most out of your spinach, serve it to baby cooked, and paired with a source of Vitamin C like citrus fruits, broccoli, or peppers. This will increase the absorption rate!

7. Beef | 3oz = 2.5mg iron

Beef is a great source of iron, zinc, and B vitamins. All of which are crucial for healthy growth and brain development. Blend into purees or served similarly to chicken to avoid a choking hazard. 

Because ground beef carries a high risk for foodborne illness, make sure to cook it until the internal temperature is 160F. 

8. Lentils | ½ cup cooked = 3.3mg iron

Lentils of any color and variety are a great source of iron! They also contain with zinc, which is one of the more common mineral deficiencies in kids. Serve whole, mashed, or blended.

9. Fortified Infant Cereal | ¼ cup = 6.75mg iron

Infant cereal is a grain-based product that resembles the texture of a blended oatmeal. It’s fortified with iron – which means the iron is added with the sole purpose of increasing the nutritional value. 

It was once believed that infant cereal was a necessity when introducing food, but that isn’t the case! It’s a great high-iron option, but not necessary if your baby enjoys other foods on this list. 

10. Edamame | ⅔ cup = 1.8mg iron

Edamame has protein, fiber, folate, choline, healthy fats, vitamin B, zinc – and iron! It’s an incredibly nutrient-dense option for the whole family. 

I recommend blending or mashing edamame for baby-led weaning because it can be a choking hazard, as it is slippery and small. 

11. Black Beans | ½ cup = 1.7mg iron

Black beans contain two vital nutrients for babies – zinc and iron. These nutrients help support healthy growth and development in the early years of life. 

Just like any other beans or lentils for baby-led weaning, try to aim for the ‘unsalted’ or ‘no salt added’ canned beans or cook them at home!

12. Cashew Butter | 2 tbsp = 1.7mg iron

Cashews are a great source of healthy fats to support healthy brain development. When introducing nuts or nut butter during baby-led weaning, start with a small portion (⅛ tsp) thinned with water or breast milk. If there is no allergic reaction, increase the quantity at each meal. 

13. Tofu | 3oz = 1mg iron

Serve tofu whole or blended into purees. It’s not only packed with iron, but also protein and calcium to promote healthy bones.

It contains soy, which is a common food allergen for infants. Introduce small serving sizes and increase serving sizes slowly as tolerated. 

14. Chickpeas | ½ cup = 1mg iron

Chickpeas are full of iron, fiber, and protein. To reduce their choking risk, serve mashed or blended at the start of baby-led weaning. 

Just like any other beans or lentils for baby-led weaning, try to aim for the ‘unsalted’ or ‘no salt added’ canned beans or cook them at home!

15. Pine Nuts | 3 tbsp = 1.5mg iron

As adults, we usually only use pine nuts in pesto. But they are a great source of healthy fat, protein, fiber, vitamin B, and iron for baby! 

Serve blended into purees, as they can be a choking hazard when served whole at the beginning of baby-led weaning. 

High-Iron Recipes for Babies

If you’re starting baby-led weaning, you’ll love these recipes! They are easy, simple options that provide your baby with all the nutrients they need to thrive.

Parsnip Puree

Cauliflower Puree

High Protein Guacamole

Baked Egg Muffins

This list should provide you with several high-iron options to introduce to your baby! If you want more on baby-led weaning and toddler recipes, sign up for the newsletter for content exclusives. 

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