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Why you need iron
You need iron to help form red blood cells and avoid anaemia (which means a lack of red blood cells). Symptoms of anaemia may include any of the following:
- tiredness
- shortness of breath
- dizziness
- lack of appetite.
Iron is especially important during weaning (when a baby begins to eat solid food). Iron is also essential to help young children grow.
How much iron you need
- Vegetarians and vegans have a higher risk of becoming iron deficient. It is important they try to eat iron rich foods every day, ideally with every meal.
- If your child has been prescribed iron supplements, they should continue to take them as advised by your GP. Ask your GP for advice if the supplements cause constipation.
- Some milks such as Arla Big Milk or Alpro Growing Up Milk (oat or soya) are fortified with iron. They may be a helpful addition, especially for children with a restricted diet.
Tips to help iron absorption
- Have your iron rich food with fruit and vegetables high in Vitamin C (such as citrus fruit, fruit juice, vegetables). Vitamin C helps us absorb more iron from plant based foods.
- Include animal and plant based food in the same meal to help boost iron absorption from plant sources.
- Tea and coffee reduce the absorption of iron. They are not suitable drinks for children.
- Do not add bran to food as this can reduce iron absorption. However your child can eat bran based breakfast cereals.
| Group | Age | Iron per day |
1 iron star =1mg |
| Babies | 4 to 6 months 7 to 12 months |
4.3mg 7.8mg |
4 stars |
| Children |
1 to 10 years |
6.9 to 8.7mg | 6 to 8 stars |
| Boys | 11 to 18 years | 11.3 | 11 stars |
| Men | 19 years plus | 8.7mg | 8 to 9 stars |
| Girls & women |
11 to 50 years |
14.8mg |
14 to 15 stars |
| Women | over 50 | 8.7mg | 8 to 9 stars |
Sources of iron
Animal sources
Iron is better absorbed from animal sources. The richest sources of iron are liver, kidney, red meat and sardines.
Plant-based sources
Iron is less well absorbed from these foods. The richest plant based sources are wholegrain cereals and breakfast cereal fortified with iron (this is always noted on the packaging). Other rich sources are pulse vegetables, dark green vegetables, nuts and dried fruit.
Over-the-counter supplements
These supplements may be helpful.
| Food | Amount | Iron stars (1 star = 1mg of iron) |
| Liver (cooked) | 1 slice (25g) | *** |
| Mince beef, stewed | average portion (60g) | *½ |
| Liver pate | medium layer on bread (50g) | *** |
| Beef, lamb (roast) | 1 slice (30g) | ½ |
| Pork, chicken (roast) | medium average portion (60g) | ½ |
| Ham | 5 thin slices (50g) | ½ |
| Sausages | 2 x 30g | * |
| Sardines (canned, in brine, drained) | ½ small tin (50g) | *½ |
| Egg | 1 (size 2 or less than 50g) | * |
| White fish (baked) | ½ small fillet (60g) | ½ |
| Tuna (baked) | 1 serving (60g) | ½ |
| Tuna (canned, in brine, drained) | 1 small can (100g) | *½ |
| Salmon (grilled, baked) | ½ average steak (60g) | ½ |
| Scampi (coated in breadcrumbs, baked) | 5 pieces (60g) | *½ |
| Fish fingers (grilled, baked) |
3 fish fingers (90g) |
½ |
| Chicken nuggets | 5 chicken nuggets (80g) | ½ |
| Food | Amount | Iron stars (1 star = 1 mg of iron) |
| Cheerios, Ready Brek | 3 tablespoons (30g) | *** ½ |
| Cornflakes, Bran Flakes, Rice Krispies | 3 tablespoons (30g) | **½ |
| Weetabix | 1 | **½ |
| Shreddies | 40g | *** |
| All Bran original | 40g | *** ½ |
| Bread, wholemeal | 1 large slice (40g) | * |
| Bread, white | 1 large slice (40g) | ½ |
| Kingsmill 50 50 vitamin boost | 1 slice | ** |
| Chapatti, wholemeal | ½ serving (60g) | * |
| Pasta, wholewheat, boiled | 150g serving | **½ |
| Lentils, green or brown (cooked) | 1 large tablespoon (30g) | * |
| Vegetarian burger | 100g | **½ |
| Baked beans | ½ small tin (100g) | *½ |
| Kidney beans or chickpeas | 2 tablespoons cooked (20g) | ½ |
| Black eyed beans | 2 tablespoons cooked (20g) | *½ |
| Hummus |
¼ of a pot (50g) |
* |
| Tahini paste | 1 tablespoon (15g) | * |
| Tofu, fried |
50g portion |
**½ |
| Peas (frozen, boiled) |
50g portion |
* |
| Broccoli (cooked) | 3 to 4 tablespoons (80g) | ½ |
| Spinach | 60g portion | *½ |
| Raisins | 15g snack box | ½ |
| Dried apricot (ready to eat) | 3 to 4 apricots (30g) |
* |
| Dried prunes (ready to eat) | 3 prunes (30g) | ½ |
| Cashew nuts ++ | 30g | ** |
| Mixed nuts ++ | 30g | * |
| Peanut butter | 1 tablespoon (15g) | ½ |
| Milo powder + | 6 teaspoons (approx 30g) | ***** |
| Pumpkin seeds |
1 tablespoon (15g) |
*½ |
| Ovaltine powder + | 5 teaspoons | ***½ |
+ = Consider age appropriate options
++ = Whole nuts are not recommended before the age of 5, due to risk of choking
| Brand name | Type | Suitable age (see packaging for dosage) |
| Boots A to Z Kids Daily Health | Chewable | 3+ years |
| Health4AllKids tablets | Chewable | 4 to 13 years |
| Wellkid Smart Chewable | Chewable | 4 to 12 years |
| Wellkid Multivitamin | Liquid | 4 to 12 years |
| Feroglobin |
Baby drops |
4 to 24 months 3+ years Adults |
| Spatone | Liquid sachets | 2+ years |
| Nature’s Aid iron mini drops | Drops | 3 months to 5 years |
| Nutrigen Vitamixin | Sprinkles | 2 years to 12 years |
| Nutrigen Ferromixin Sachets | Sprinkles |
6 months to 12 years |
This dietary advice was produced using the most recent knowledge available at the time. Every care has been taken to give correct and up to date information.
More information
Contact information
Paediatric Admin Team, Monday to Friday, 9am to 5pm