Starting solids can feel like a big (and sometimes messy!) milestone, and knowing which iron-rich foods for babies to serve first can be overwhelming. One of the most common questions I get is: How do I make sure my baby is getting enough iron?
As a registered pediatric dietitian supporting many families on their starting solids journey and having gone through starting solids three times, I can relate to it being challenging and overwhelming, yet fun and rewarding too!
From my experience personally and professionally, I will say that the most important nutrient to consider when choosing what foods to offer is iron.
In this post, you’ll learn:
Let’s dig in! And if you have started your starting solids journey and are looking for more resources, check out this free starting solids resources here.
Iron is one of the most important nutrients for babies, especially during those early years when growth and development are happening at lightning speed. It helps carry oxygen through the blood, supports brain development, fuels a healthy immune system, and plays a big role in your baby’s overall growth.
Babies are born with some iron stores that they build up during the third trimester of pregnancy. If the birthing parent’s iron levels were in a healthy range, those stores usually last until around 6 months of age. But by then, they are depleting and are not enough with breastmilk or formula to meet their increasing iron requirements.
That’s where iron-rich solid foods come in.
Just take a look at how much iron babies need:
| Age | Recommended Daily Iron Intake |
| 0–6 months | 0.27 mg (from stores and/or formula) |
| 7–12 months | 11 mg (mostly from food) |
That 11 mg is more than an adult male needs! At this stage, babies are growing quickly—both physically and cognitively—so getting enough iron from food becomes a top priority to support their brain development, energy levels, and immune function.
Without enough iron, the body can’t make hemoglobin—the protein in red blood cells that carries oxygen to tissues and organs. This means your baby’s body may not get the oxygen it needs to support healthy growth. Unfortunately, iron deficiency in infants often goes undetected until more obvious symptoms appear. These can include:
Over time, iron deficiency can progress to iron deficiency anemia, which is associated with:
Infants and toddlers are particularly vulnerable during this stage, especially if their diet lacks iron-rich foods after weaning from iron-fortified formula or breastmilk. That’s why introducing iron-rich foods as early solids around 6 months of age is so important.
One of the most common concerns parents share with me is: “How do I know if my baby is getting enough iron?” The truth is, you don’t need to stress over nutrient charts or memorize exact numbers. Instead, what matters most is consistently offering a variety of iron-rich foods in ways that feel realistic and manageable for your family.
There are two types of iron in food, and knowing the difference can help you feel more confident in what you’re serving:
So no need to stress. A mix of both types, offered throughout the week, will go a long way in meeting your baby’s iron needs.
You can help your baby absorb more non-heme iron by pairing those foods with something rich in vitamin C, like berries, oranges, or red peppers.
For example:
Vitamin C-rich foods for babies include:
When your baby is showing signs of readiness like sitting on their own you can start to offer small tastes of food including iron-rich baby foods like iron fortified infant cereal, pureed beef or a lentil nugget.
As your baby becomes more familiar with solids, aim to:
Remember that eating is a learned skill. For a comprehensive guide, check out this blog post by Sarah Remmer on starting solids basics.
It’s hard to meet your baby’s iron needs with just one food. It also takes time for a baby to learn to like new foods, since learning to eat is a skill! That’s why I recommend offering a range of iron-rich foods from iron-fortified cereals to meat and meat alternatives.
Important safety note: Not all of these foods are safe for babies as-is due to texture or choking risk. Always consider your baby’s age and stage, and modify the texture as needed by mashing, shredding, pureeing, or offering in a safe, baby-led weaning format. When in doubt, check with your healthcare provider or pediatric dietitian for guidance.
Here are our top 10 iron-rich foods to consider offering your baby:
Why it’s great: It’s an excellent source of iron, easy to prepare, highly absorbable, and specifically designed for growing babies.
How to serve it:
Why it’s great: An excellent source of heme iron, vitamin A, and B12.
How to serve it:
Why it’s great: Considered a good source of iron. It offers heme iron and omega-3 fats for brain development.
How to serve it:
Why it’s great: A good source of heme iron and zinc.
How to serve it:
Why it’s great: Considered a good source of iron. Rich in non-heme iron, protein, and fiber.
How to serve it:
Why it’s great: Non-heme iron plus gut-friendly fiber. Also considered a good source of iron.
How to serve it:
Why it’s great: Packed with non-hem iron, protein, and healthy fats. Considered a good source of iron.
How to serve it:
Why it’s great: Offers non-heme iron, calcium, and healthy fats. Considered a good source of iron.
How to serve it:
Note: Sesame is one of the top priority allergens in Canada. If you’re feeling unsure about how or when to introduce it, you’re not alone! Check out this helpful guide to introducing food allergens to your baby for step-by-step support.
Why it’s great: A familiar non-heme iron option for many families.
How to serve it:
Why it’s great: Contains non-heme iron and vitamin C for a double benefit. Considered a good source of iron.
How to serve it:
While the foods above are all excellent or good sources of iron. Many other common foods do contain small amounts of iron. Some foods, like eggs and nut butters, are often thought to be significant sources of iron. While still nutritious and nutrient-dense, they are both priority allergens that are recommended to include as first foods for allergy prevention.
When looking at labels of food items we classify foods to be an excellent source of the nutrient when it has 25% or more of the Daily Value, good sources of a nutrient have 15-24% and sources have 5-14% of the Daily Value of the nutrient.
Here is a list of foods based on their iron content of 100g portions so they can be compared equally.
Heme Iron:
Non-Heme Iron:
Heme Iron (animal-based):
Non-Heme Iron:
Heme Iron (animal-based):
Non- Heme Iron:
Iron isn’t just another nutrient; it’s a key player in your baby’s growth and development. After 6 months, milk alone can’t meet their needs, so offering iron-rich foods early and often is one of the best ways to support their health.
But don’t worry, your baby doesn’t need to eat all 10 foods right away! Starting solids is a journey, not a checklist. Aim for variety, gentle exposure, and responsive feeding over perfection. Even simple meals can pack a big nutritional punch.
If you’re feeling unsure or just want a bit of guidance, we’re here to help. At Centred Nutrition Collective, we offer personalized support for starting solids to help you feel confident that you’re meeting your baby’s needs, one bite at a time!
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