The browser you are using is too old for our website. Please visit from Chrome and you will be able to browse normally.


      Toddler iron intake

      Bread In Pregnancy

      Toddler iron intake

      Brain food

      Getting more iron into your toddler's diet


      Iron is an essential nutrient for toddlers: it plays a crucial role in brain development and overall growth and health. Read more about your toddler’s iron needs, which foods are good iron sources, and how to increase their intake by partnering iron-rich foods with fruit and vegetables.

      The importance of iron for your toddler

      Iron is an important nutrient that is involved in many functions within the body, including brain development. A steady supply of iron is necessary for normal cognitive development, which sets the stage for a lifetime of learning. Iron is also involved in the production of haemoglobin – a protein in blood that carries much-needed oxygen around the body for energy and growth.

      During toddlerhood, your child’s brain and body are developing rapidly, which is why toddlers have relatively high iron requirements compared to adults.

      The recommended dietary allowance (RDA) for iron for toddlers aged 1 to 3 years is 8mg.

      Toddlers’ high need for iron means they’re more vulnerable to iron deficiency if they don’t consume iron-rich foods regularly. In fact, 23% of 1 year olds and 10% of 2 year olds don't get enough of this brain-building nutrient. 

      If your toddler’s iron levels get too low, it can leave them tired and lacking in energy. In a small number of cases, low iron levels can lead to iron deficiency anaemia.

      How to include enough iron in your toddler’s diet

      The iron in foods such as fish and red meat is more easily absorbed than iron from plant sources, such as wholemeal bread, lentils, beans, and dark green, leafy vegetables.

      To help your toddler get enough iron each day, encourage them to eat two portions of animal-based protein or 3 portions of non-dairy vegetarian proteins.

      The iron in foods such as fish and red meat is more easily absorbed than iron from plant sources

      Vitamin C helps the body to absorb iron and is found in citrus fruits, e.g. oranges, kiwi fruit, and many vegetables, such as peppers, broccoli and spinach. Giving your toddler fruit as a dessert is a good way to increase absorption of iron from their savoury meal.

      Good sources of iron

      The following foods are good sources of iron to include in your toddler’s daily diet:

      Haem-iron (the most easily absorbed):

      • Half a chicken breast – (approximately 60g) contains 0.3mg
      • Dark chicken meat – 60g contains 0.5mg
      • Hard-boiled egg – 1 whole egg contains 1mg
      • Thinly sliced roast beef or lamb – 1 slice (28g) contains 0.8mg
      • Sardines – 50g portion contains 1.4mg

      Non-haem iron:

      • Spinach – 1 tablespoon cooked spinach contains 0.3mg of iron
      • Broccoli – 1 floret (20g) contains 0.2mg
      • Baked beans – 1 tablespoon contains 0.3mg
      • Wholemeal bread – 1 medium slice contains 0.6mg
      • Lentils – 1 tablespoon contains 0.7mg
      • Dried apricots – 1 dried apricot contains 0.3mg
      • Fortified breakfast cereals – 1 bowl (30g) contains 2.3mg
      • Aptamil Toddler milk 1-2yrs – 300ml contains 3.6mg

      Aptamil Toddler Milk: An iron-rich daily drink

      To help your toddler get the iron they need, we’ve created Aptamil Toddler milk 1-2yrs. Just 300ml will provide your toddler with nearly half of their daily requirement, plus vitamins A, C and D. It also contains our unique blend of Galacto- and Fructo-oligosaccharides (GOS/FOS).

      Next steps

      Increase your toddler’s iron intake with a serving of the following foods:

      • Homemade beefburgers
      • Lamb bolognese
      • Beans on toast
      • Mildly spiced dhal and rice
      • Broccoli frittata

      Your baby's future health begins here

      Your baby's future health begins here

      At Aptaclub, we believe that experience helps to build resilience; that
      each new encounter, whether in pregnancy or after birth, can shape your
      baby’s future development. With our scientific expertise and one-to-one
      round the clock support, we can help you and your baby embrace tomorrow.

      Join Aptaclub

      Related articles

      Questions about feeding and nutrition?

      Our nutritionists and feeding advisors are always on hand to talk about feeding your baby. So if you have a question, just get in touch.