This article contains information on how much iron is needed at different ages, and ways to include more foods and drinks that are good sources of iron in your child’s diet.
The amount of iron your child needs in their diet depends on their age and sex.
Infants | Birth-6 months 7-12 months | 0.27 mg/day 11 mg/day |
Children | 1-3 years 4-8 years 9-13 years | 7 mg/day 10 mg/day 8 mg/day |
Adolescent Males | 14-18 years | 11 mg/day |
Adolescent Females | 14-18 years | 15 mg/day |
Food/Beverage Choices | Serving Size | Iron per Serving (mg) |
Fruits and Vegetables | ||
Spinach | ½ cup, boiled/drained | 3 |
Dried apricots | ½ cup | 2 |
Raisins | ½ cup, seedless | 1 |
Broccoli | 1 cup, boiled/drained | 1 |
Starches and Grains | ||
Cream of wheat | ½ cup, prepared | 6 |
All Bran cereal | ½ cup | 6 |
Fortified oatmeal | 1 cup, cooked | 2 |
Potato with skin | 1 small | 2 |
Meat and Alternative Proteins | ||
Beef liver | 3 oz, braised | 6 |
Oysters | 6 medium, cooked | 5 |
Pumpkin seeds | 1 oz, roasted | 4 |
Beef | 3 oz tenderloin, broiled | 3 |
Dried beans (including red, white, kidney, pinto, most others) | ½ cup, boiled | 3 |
Chickpeas | ½ cup, boiled | 2 |
Lentils/black-eyed peas | ½ cup, boiled | 2 |
Turkey | 3 oz, dark meat | 2 |
Tofu | 1/5 block (~1.7 oz), firm | 2 |
Cashews | 1 oz, oil roasted | 2 |
Chicken | 3.6 oz leg, roasted | 1 |
Pork | 3 oz loin, roasted | 1 |
Sardines | 1 sardine, canned | 1 |
Egg | 1 large, hard boiled | 1 |
Tuna | 2 oz, chunk light, canned | 1 |
Others | ||
Black strap molasses | 1 Tbsp | 4 |
Baking chocolate (unsweetened) | 1 oz square | 2 |
Remember
If your child starts to show any signs or symptoms of anemia, be sure to tell your child’s healthcare provider. Also, find out if anyone in your family has a history of anemia or problems with easy bleeding. With proper treatment, your child’s anemia should improve quickly.
Note: If your child has an inherited red blood cell disorder, your pediatrician will likely refer you to a pediatric hematologist to provide you with supportive care and education on your child’s specific condition.
This publication was adapted from information in the American Academy of Pediatrics patient education materials.
Reviewed by: AR D.O., TT D.O. | 03/2024