Iron can be found in a variety of foods and from a range of different sources including red meat, fortified cereals and green vegetables.
Here are some of the best sources:
- 30g of fortified, ready-to-eat cereal: 12 mg
- 100g raw tofu: 2.22 mg
- (The iron content of tofu varies by type; check the label.)
- 30g boiled lentils: 2 mg
- 50g kidney beans: 1 mg
- 30g braised lean beef: 1 mg
- 1 slice whole wheat bread: 0.9 mg
- 30g raisins: 0.7 mg
The amount of iron contained in food will vary, depending on the brand of the product or the cut of the meat. Note that for very young children, raisins pose a choking hazard; other foods like beans should be mashed or cut into small pieces.Your child may eat more or less than the amounts of food shown, given their age and appetite.
