Finding iron-rich foods for picky eaters can feel like a challenge, but it doesn’t have to be! With a few creative strategies, even the pickiest eaters can enjoy meals and snacks that are packed with iron.
Iron is essential for kids’ growth, energy, and brain development, making it a key nutrient to prioritize.
In this blog post, we’ll explore why iron is so important for your child and how to make it fun and easy for them to get enough.
The Importance of Iron
Iron is super important for your kid’s growth and development. It helps make hemoglobin, which carries oxygen all around the body—kind of like a delivery service for energy and nutrients.
This oxygen is especially important for helping your kid’s brain and nervous system grow, supporting things like learning and memory.
Iron also keeps energy levels up and strengthens the immune system. Since kids are still building their defenses in those early years, getting enough iron is a big deal for keeping them healthy and full of energy.
How Much Iron Do Kids Need?
Daily iron recommendations are based on age:
| 7-12 months | 11mg |
| 1-3 years | 7mg |
| 4-8 years | 10mg |
| 9-13 years | 8mg |
| 14-18 years (girls) | 15mg |
| 14-18 years (boys) | 11mg |
Iron Intake While Starting Solids
Starting solids is an exciting milestone in your baby’s journey! Most babies begin trying solid foods around 4 to 6 months old, depending on their readiness.
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 iron from food from outside sources!
And contrary to popular belief, increasing mom’s iron intake will still not satisfy baby’s iron needs through breast milk alone (1).
If you need iron-rich foods specifically for starting solids, check out my post on 15 iron-rich foods for baby-led weaning!
Iron-Rich Foods for Picky Eaters
Don’t be intimidated by some of the foods on this list! You’ll find picky-eater-friendly versions of each one listed below.
Lentil Pasta (& other lentil varieties)
1 serving pasta = 3 mg iron
Shockingly, SO much of the iron sticks around in a lentil pasta. Plus, it’s got a little extra protein and fiber too.
Although your picky eater might not eat plain cooked lentils, they might not even notice them if they’re blended into a pasta sauce or soup broth! You can also roast the lentils until they become crunchy (less of a texture problem).
Meatballs
6 small meatballs = 1.3 mg iron
Meatballs are one of the best picky-eater version of meat because they have a homogenous texture – every bite is similar. Plus, the texture is easier for younger eaters.
Fortified Cereals
1 serving = 10-16 mg iron
This might be the easiest win! Most cereals have iron other vitamins added back in after processing. When choosing a cereal, try to look for one that has lower added sugars (less than 10g) and any added fiber you can get!
If your kiddo won’t eat any of these cereal plain with milk, try using them as granola with yogurt and fruit.
- Rice Krispies (1 ½ cups = 11.2 mg iron)
- Corn Flakes (1 ½ cups = 12 mg iron)
- Quaker Life (1 cup = 13.2 mg iron)
- Special K (1 cup = 10.8 mg iron)
- Honey Bunches of Oats (1 cup = 16.2 mg iron)
Spinach
1 cup raw spinach = 1.1 mg iron
Don’t be scared of this one! Spinach is one of those foods where you have to create novelty and excitement about spinach before expecting them to eat it. That means the rest of the family eating it, experimenting with food play, or putting them into fun recipes like the ones below.
- Banana Spinach Pancakes
- Chocolate Spinach Smoothie (the chocolate hides the flavor AND color of spinach!)
Edamame
⅔ cup = 3 mg iron
I’m constantly shocked at how many picky eaters like edamame! Plus, they are super easy to keep in the freezer and microwave when needed. If your kiddo isn’t into cooked edamame, try offering the crunchy version listed below!
Chickpea Pasta (& other chickpea varieties)
1 serving pasta = 3 mg iron
Similar to lentils, try chickpeas in different ways with your picky eater! Chickpea pasta, blended into sauces and soups, or as a crunchy snack!
- Chickpea Pasta (1 serving = 3 mg iron)
- Chickpea Pasta Sauce Recipe
- Crunchy Chickpeas – The Only Bean (1 packet = 2 mg iron)
Pumpkin Seeds
¼ cup = 4 mg iron
Pumpkin seeds are a great addition to a homemade snack mix or eaten by themselves! They are a smaller serving size (just ¼ cup), so they might be an easy win for your picky eater.
- Raw Pumpkin Seeds
- Pumpkin Seed Trail Mix (or make your own with your kid’s fav ingredients!)
Dried Apricots
1 oz = 2 mg iron
These are a great iron-rich option for picky eaters who love sweets! Eat them by themselves or mix into a homemade snack mix with other favorite foods.
Potato (with skin)
1 potato = 3.2 mg iron
Potatoes are always a picky eater win. 🙂As long as the skin is on the potato, your maximizing their iron intake – no matter the cooking form!
Tips for Serving Iron-Rich Foods
Pair with Vitamin C
Vitamin C improves iron absorption by 30%! It’s any easy way to get the most out of their meal. Foods high in vitamin C include:
- Kiwifruit
- Bell Peppers (red)
- Strawberries
- Oranges
- Pineapple
- Broccoli
- Cantaloupe
- Tomatoes or Tomato Sauce
- Snow Peas
- Cauliflower
- Lemons
- Raspberries
- Watermelon
- Sweet Potatoes
It’s Okay to Repeat Favorites
If your child loves a particular iron-rich food, don’t hesitate to serve it often. Consistency can help meet their nutritional needs
Multiple Introductions
If your child refuses an iron-rich food, try offering it in different ways or pairing it with a favorite food. It can take 10-20 exposures before they give it a try.
Remember to celebrate the small wins with your picky eater. They might not want to try every food on this list, but at least we have iron-rich options to start trying!
If you need more personalized support for your picky eater, let’s talk! Schedule a 10 minute free consultation today for a game plan.
Or if you just want more options and recipe ideas for your picky eater, check out my ultimate guide on protein for picky eaters here.
This post contains affiliate links, meaning I will receive a commission if you decide to make a purchase through my links, at no cost to you. For more information, please read my Terms of Use and Service.