Helpful Stuff

A Guide to Getting Iron Rich Foods Into Your Baby’s or Toddler’s Diet

3 minutes read

Iron rich foods
Kate Geagan

Kate Geagan, M.S., R.D.N.

Dietitian and sustainable nutrition pioneer

Iron is an essential nutrient for your little one

Iron is an essential nutrient for your little one and becomes increasingly important in his or her diet at four to six months of life as the iron stores babies are born with becomes depleted. Iron is important to power baby’s brain and neurological development; iron is also a key component of hemoglobin, a protein which helps red blood cells deliver oxygen from the lungs to tissues throughout the body.

The Recommended Dietary Allowance (RDA)[i] for children is

  • 7-12 months: 11 mg
  • 1-3 years: 7 mg
  • 4-8 years: 10 mg

Foods providing 20% or more of the DV (daily value) are considered to be high sources of a nutrient for ages one and over[ii], but foods providing lower percentages of the DV also contribute to a healthful diet for all ages. This guide of iron rich foods and Earth’s Best® products containing these ingredients can help you ensure your little one is getting proper nutrition.

Iron Fortified Cereals + Grains

Spinach + Broccoli

Plant Based


Dried Fruits

[i] National Institutes of Health.

[ii] Claims can’t be made for children under the age of 2.

Last modified: April 7, 2020