Iron-rich foods for toddlers

The importance of iron in children’s diet comes down to their growth — particularly brain development and the production of red blood cells. Toddlers need a regular source of iron every day; in fact, your toddler needs almost 5 times more than you (relative to your sizes).

Why do toddlers need iron?

Even though iron is found in many foods, toddlers are still at risk of being iron deficient. Over 50% don’t get the recommended amount in their diet, which may leave them tired, low in energy or less like themselves. If iron levels stay low, it could lead to serious developmental and health problems, such as iron deficiency anaemia.

Good sources of iron for toddlers

There are two different types of iron – haem and non-haem.

Haem iron-rich foods

Haem iron is more easily absorbed into the body. Examples of foods high in haem iron include:

• Chicken
• Sardines
• Red meat such as beef and lamb
• Mussels
• Oysters
• Clams

Non-haem iron foods

These non-haem iron foods are all high in iron, but iron absorption isn’t as high as it is from haem iron foods.

• Dark green, leafy vegetables, such as spinach and broccoli
• Lentils
• Dried apricots
• Baked beans
• Wholemeal bread

How much iron does a toddler need?

Toddlers aged 1 to 3 need around 6.9mg of iron a day; this is 2 portions of animal-based protein or 3 portions of plant-based protein.

When to seek further support

Many toddlers don’t get enough iron, so offering a good mix of iron-rich foods usually covers what they need. If your toddler seems unusually tired or pale, or is a fussy eater, speak to your health visitor or a healthcare professional.

For more guidance and tips, explore the Capricare® Parent Support Hub.