Updated 30 October 2026

Author: Kathy Beck, APD, Paediatric Dietitian

Iron is a small nutrient with a big role in children’s health. It helps support growth, brain development and the energy children need for learning and play.

Getting enough iron can be challenging, particularly when babies are starting solids, toddlers prefer milk to meals, or children eat a limited range of foods. The good news is that everyday foods and a few practical strategies can help.

Why do children need iron?

Iron helps the body make haemoglobin, the protein in red blood cells that carries oxygen around the body. It also supports normal brain development and concentration.

When iron stores become low, a child can develop iron deficiency. If this progresses, the body may not make enough haemoglobin, leading to iron deficiency anaemia. A child can have low iron stores before they become anaemic.

How much iron does my child need?

Iron requirements change with age and growth. Australian recommended dietary intakes are:

Age	Recommended iron intake
7–12 months	11 mg per day
1–3 years	9 mg per day
4–8 years	10 mg per day
9–13 years	8 mg per day
Boys aged 14–18 years	11 mg per day
Girls aged 14–18 years	15 mg per day

These are dietary targets, not supplement doses. Individual needs may differ, particularly for children following vegetarian diets or adolescents who menstruate.

You do not need to count every milligram. Offering iron-rich foods regularly is a practical place to start.

Make iron a priority when starting solids

By around six months, babies need iron-rich foods alongside breastmilk or infant formula to meet their growing needs.

When your baby is developmentally ready for solids, include iron-rich options from the beginning, such as:

• Iron-fortified infant cereal.
• Soft, finely minced or puréed meat.
• Well-cooked, mashed lentils or beans.
• Soft tofu.

Offer textures suited to your baby’s feeding skills and supervise them while eating. Fruit and vegetables are valuable foods, but on their own they will not provide enough iron.

Breastfeeding can continue alongside solids. Introducing iron-rich foods does not mean breastmilk is no longer important.

Which foods provide iron?

Foods contain two forms of iron.

Haem iron is found in meat, poultry, fish and seafood. The body generally absorbs it more readily.

Non-haem iron is found in foods such as legumes, tofu, iron-fortified cereals, wholegrains, nuts and seeds. Eggs also provide non-haem iron. These foods can make a useful contribution, especially when paired with vitamin C.

Children who do not eat meat can still meet their iron needs, but thoughtful planning is important because plant-based iron is less readily absorbed.

Help your child absorb more iron

Vitamin C helps the body absorb non-haem iron. Try serving an iron-containing food with fruit or vegetables rich in vitamin C at the same meal.

Simple combinations include:

Iron-containing food	Vitamin C partner
Iron-fortified cereal	Strawberries or kiwifruit
Baked beans on toast	Tomato or orange segments
Lentil bolognese	Tomato-based sauce and broccoli
Tofu	Capsicum and broccoli
Hummus	Soft cooked broccoli or suitably prepared capsicum

Adapt foods to your child’s age, chewing skills and allergies.

Can too much milk affect iron intake?

Yes. Cow’s milk contains very little iron, and large amounts can fill children up so they have less appetite for iron-rich meals.

Cow’s milk should not be used as the main drink before 12 months. For children over 12 months, the Royal Children’s Hospital recommends limiting cow’s milk to less than 500 mL a day.

If your child relies on prescribed formula or nutritional supplements, seek individual advice before reducing these drinks.

What if my child eats a limited range of foods?

Some children find the taste, smell or texture of iron-rich foods difficult. Pressure to eat can make meals more stressful.

Start with what your child already accepts. An iron-fortified cereal, a familiar meatball or a preferred bean dish may be a useful starting point. Offer small opportunities to explore other foods alongside familiar options, without expecting your child to eat them immediately.

For children with food allergies, check that suggested foods are suitable for their individual allergy plan. A paediatric dietitian can help identify realistic options without unnecessarily restricting the diet.

What are the signs of low iron?

Possible signs include:

• Tiredness or reduced energy.
• Pale skin.
• Irritability.
• Difficulty concentrating.
• Eating or craving non-food items, such as soil or paper.

Some children have no obvious symptoms. These signs can also have other causes, so they cannot confirm iron deficiency on their own.

Does my child need an iron supplement?

If you are concerned, speak with your GP. They can assess your child and arrange blood tests if needed.

Confirmed iron deficiency often needs a prescribed iron supplement as well as dietary changes. Food alone may not restore depleted stores quickly enough, and ordinary multivitamins may not contain enough iron for treatment.

Your doctor will advise on the product, dose and follow-up. Keep iron supplements securely out of children’s reach, as too much iron can be dangerous.

How ChildD can help

At ChildD, we help families build practical eating plans that support their child’s nutrition, growth and feeding confidence.

Whether your child is starting solids, managing food allergies, eating a vegetarian diet or finding many foods difficult, we can assess their iron intake and suggest achievable changes. We also work alongside your GP or paediatrician when iron deficiency needs treatment.

The aim is to make iron-rich foods a regular, manageable part of your child’s diet while keeping mealtimes supportive and positive.

About the author

Kathy Beck is an Accredited Practising Dietitian and paediatric allergy dietitian at ChildD in South East Queensland. She has more than 30 years of dietetic experience, including extensive paediatric practice in Australia and England. Kathy contributes to ASCIA’s dietitian education and training activities and helps families manage food allergies with practical, individualised nutrition advice.