20 Iron-Rich First Foods for Baby (With Prep Tips for Each)

If you’re reading labels, researching iron content, and maybe even losing sleep over whether your six-month-old is getting enough of this essential nutrient, you’re not alone. Iron deficiency feels like an invisible threat because there’s no clear signal that your baby needs more, and when they’re spitting out half of what you offer, it’s hard to know if anything is actually making it into their system.

Here’s what helps: iron intake is cumulative over weeks, not a daily math problem you need to solve perfectly. What looks like rejection is often just learning. Your pediatrician monitors iron status through periodic testing, not by reviewing your food logs. And there are so many more options than iron-fortified cereal.

I’ve put together 20 iron-rich first foods that work whether you’re doing baby-led weaning, traditional purees, or a mix of both. You’ll find easy starters like Ground Beef Meatballs and Mashed White Beans, alongside options you might not have considered, like Egg Yolk strips and even Chicken Liver Pâté on toast. Each one includes specific preparation tips and safety guidance so you can feel confident, not anxious.

Your baby doesn’t need to eat a full serving of each food. They just need exposure, practice, and time. You’ve got this.

1. Ground Beef (Meatballs or Strips)

Meat makes an excellent first food, and ground beef is one of the best iron sources you can offer. With about 2.5 mg of iron per 3-ounce serving (and better absorption than plant sources), it packs a serious nutritional punch. For babies just starting solids, try forming ground beef into meatball shapes (about golf ball size) that are easy to grasp, or shape into log-like strips. Mix in a bit of breast milk, formula, or bone broth to keep them moist and easier for the gums to break down. The texture should yield easily when pressed between your fingers. Cook thoroughly to 160°F and let cool before serving. If your baby struggles with the texture at first, that’s completely normal. Many babies who reject meat at 6 months happily accept it by 8 months as their jaw strength develops.

2. White Beans (Mashed or Whole)

White beans are gentle starters with a soft, creamy texture that works beautifully for nervous parents. A half-cup serving provides about 4 mg of iron, making it one of the most iron-dense plant foods available. For younger babies, mash them lightly with a fork and form into flattened patties they can pick up, or simply serve whole since they’re naturally soft enough to squish. The mild flavor makes them easy to mix into other foods your baby already accepts. Pair white beans with vitamin C-rich foods like tomato or bell pepper to boost iron absorption. Canned beans work perfectly and save time. Just rinse them well to reduce sodium. Don’t worry if your baby mostly plays with them at first. Exposure matters, and what looks like a messy failure is actually important sensory learning.

3. Egg Yolk (Soft Scrambled or Hard-Boiled Strips)

The yolk provides about 1 mg of iron plus other nutrients that support iron absorption, making eggs a smart early food choice. For baby-led weaning, try soft scrambled eggs cut into strips (add a bit of breast milk or water to keep them fluffy and moist), or serve hard-boiled eggs cut into quarters lengthwise. The naturally slippery texture makes eggs challenging to grasp at first, so rolling scrambled egg pieces in crushed baby cereal or ground flaxseed creates helpful texture. Cook eggs until both the white and yolk are firm to reduce allergy risk. If your baby has eczema or other food allergies, talk with your pediatrician about timing, but current research supports introducing eggs early for most babies. The amino acids in eggs actually help your baby’s body use iron from other foods more effectively.

4. Chicken Liver Pâté (Spread on Toast Strips)

It’s completely normal to feel hesitant about liver, but this traditional first food provides an incredible 9 mg of iron per 3-ounce serving. You don’t need to serve large amounts. A thin smear on a strip of whole-grain toast gives your baby significant nutritional benefit. Make a simple pâté by sautéing chicken livers in a bit of butter until just cooked through, then pureeing with breast milk or broth until smooth and spreadable. The result tastes mild and slightly sweet, nothing like the strong-flavored adult version. Freeze small portions in ice cube trays, so you have some ready whenever you need them. If the idea still feels overwhelming, starting with just a fingertip taste mixed into familiar foods helps babies (and parents) adjust gradually. Trust that you’re offering something deeply nourishing.

5. Sweet Potato (Cut into Wedges)

Sweet potatoes provide a gentle introduction to solids while offering about 1 mg of iron per medium potato, plus vitamin C that helps iron absorption. The naturally sweet flavor appeals to most babies, and the soft texture works across all feeding approaches. Cut sweet potatoes into thick wedges (imagine steak fries), leaving skin on one side to create a built-in handle that doesn’t get slippery. Roast at 400°F until very tender when pierced. For younger babies or those still developing their pincer grasp, the wedge shape lets them hold and gnaw more easily than small pieces. You can also mash and form into balls or patties. Sweet potatoes pair beautifully with ground meat or beans, creating complete meals. If your baby seems to accept sweet potato more readily than other iron-rich foods, that’s fine. Acceptance of any solid food helps develop the eating skills needed for all foods.

6. Lamb (Ground or Small Meatballs)

Lamb contains about 2 mg of highly absorbable heme iron per 3-ounce serving and offers a flavor distinct from other meats, helping expand your baby’s palate. The slightly higher fat content compared to chicken or turkey keeps it moist and easier for beginning eaters to manage. Form ground lamb into small meatballs (walnut-sized for better grasping) and bake until cooked through. Mix in finely minced herbs like mint or parsley, which many babies enjoy and which add extra nutrients. The texture should be tender enough to easily fall apart when your baby gums it. Some parents worry about the stronger flavor, but babies don’t have the same taste associations adults do. Offering diverse flavors early, including lamb’s distinctive taste, actually helps prevent picky eating later. Serve at room temperature rather than hot for easier handling.

7. Salmon (Flaked or in Patties)

Bake or poach salmon until it flakes easily, then break it into large flakes about the size of your thumb. Check carefully for bones by running clean fingers through the fish before serving. For babies who struggle with the flaky texture, form cooked salmon into small patties mixed with mashed sweet potato or avocado as a binder. Salmon provides about 0.8 mg of iron plus omega-3s that support brain development during this critical period. The natural oils in salmon create a texture most babies can manage even without many teeth. Wild-caught and farmed salmon are both safe choices. Start with milder varieties like sockeye if you’re concerned about flavor acceptance. Fish faces often accompany first tastes, but most babies accept them happily by the third or fourth exposure.

8. Turkey (Dark Meat, Shredded)

Dark meat turkey contains nearly twice the iron of white meat (about 2 mg per 3 ounces) and stays moister, making it easier for babies to manage. Slow cook or roast turkey thighs or drumsticks until the meat is fall-apart tender, then shred into pieces about the length of your pinky finger. The natural juices keep the meat from being too dry, which is the most common reason babies reject poultry. You can also pulse-cooked turkey briefly in a food processor with a bit of cooking liquid to create a texture between smooth and chunky. This works especially well for babies transitioning from purees. Avoid deli turkey, which contains too much sodium for babies. If your baby clamps their mouth shut when you offer meat, try mixing small amounts into foods they already accept, like mashed avocado or yogurt.

9. Beef Liver (Mixed Into Meatballs)

Beef liver provides an extraordinary 5 mg of iron per ounce, and you don’t need to serve it plain. Mix a small amount of finely minced cooked liver (about 1 part liver to 4 parts ground beef) into regular meatballs. The mild beef flavor dominates while your baby gets significant iron benefits. Soak liver in milk for an hour before cooking to reduce any strong flavor, then sauté quickly until just cooked. The key is using liver as a nutritional boost rather than a standalone food. Most babies (and parents) never notice the difference in prepared meatballs. This approach lets you feel confident about iron intake without the stress of serving unfamiliar foods. Freeze mixed meatballs in batches for quick meals throughout the week.

10. Chicken Thighs (Shredded or Strips)

Chicken thighs provide about 1.3 mg of iron per 3-ounce serving, and their higher fat content makes them much more baby-friendly than breast meat. Braise or slow-cook thighs until you can easily shred the meat with a fork. For baby-led weaning, offer strips about the width of two adult fingers, which gives babies enough to grasp while keeping a portion outside their fist. The key is keeping the chicken very moist. Cooking in broth or with moisture-rich vegetables like tomatoes prevents the dry, choking texture that makes poultry difficult for beginners. Room temperature or slightly warm chicken is easier to handle than hot. If your baby seems to pocket chicken in their cheeks rather than swallowing, that’s a normal skill-building phase. Offer water between bites and know that they’ll develop better manipulation with practice.

11. Lentils (Mashed or Whole)

Red lentils turn soft and almost creamy when cooked, perfect for beginners. They pack about 3 mg of iron per half-cup and cook faster than any other legume, making them practical for exhausted parents. For babies around 6 months, mash cooked lentils lightly and form into small balls or flattened discs they can grasp. By 8-9 months, most babies can manage whole cooked lentils. The mild, slightly earthy flavor pairs well with familiar tastes like sweet potato or banana. Cook lentils in low-sodium broth rather than water for added flavor and nutrients. Serve with vitamin C-rich foods (tomatoes, peppers, or berries as they’re introduced) to boost iron absorption since plant-based iron isn’t absorbed as readily as meat sources. Don’t stress if lentils end up everywhere but your baby’s mouth initially. The sensory experience of touching and tasting builds important pathways.

12. Tofu (Cut Into Strips)

Firm tofu provides about 3 mg of iron per 3-ounce serving, making it a valuable option for vegetarian families or varied diets. Use firm or extra-firm tofu and cut into strips about the size of your finger. Press tofu between paper towels to remove excess moisture, which helps create a better texture. You can serve it plain (the mild flavor works well for beginners) or marinate briefly in low-sodium soy sauce diluted with water. Some parents prefer baking tofu strips at 375°F for 15 minutes to create a slightly firmer exterior that’s easier for babies to grip. The smooth texture can be slippery at first. Rolling tofu strips in crushed baby cereal, ground flaxseed, or nutritional yeast adds helpful texture. Tofu also works crumbled into other foods your baby accepts.

13. Spinach (Cooked and Minced)

A half-cup of cooked spinach provides about 3 mg of iron, though you’ll want to pair it with vitamin C foods for better absorption. Steam or sauté fresh spinach until very tender (frozen works too and saves prep time), then squeeze out excess liquid and chop finely. The key is incorporating spinach into other foods rather than serving it alone. Mix minced spinach into scrambled eggs, meatballs, or mashed beans. The mild flavor blends easily, and most babies don’t notice it mixed into familiar foods. Start with small amounts (a teaspoon mixed in) and gradually increase as your baby accepts the combination. Raw spinach is too fibrous for babies and can present choking concerns, so cook it thoroughly. If you’re worried your baby isn’t getting enough greens, iron comes from many sources, and green vegetables are just one option.

14. Chickpeas (Mashed or Whole)

Chickpeas contain about 3 mg of iron per half-cup, and their naturally buttery texture appeals to many babies. For younger babies or those new to lumpy textures, mash cooked chickpeas lightly with a fork, leaving some small chunks for texture exploration. Form into flattened patties or balls. By 8 months, most babies can handle whole cooked chickpeas, and canned chickpeas work perfectly while saving significant time. Remove the thin skin if you’re nervous about texture, though most babies manage fine with skin on. Roasting chickpeas briefly creates a slightly firmer exterior that’s easier to grasp without being hard. Hummus can work too, spread thinly on toast strips, though the smooth texture doesn’t build chewing skills as effectively as whole or mashed chickpeas. The fiber in chickpeas supports healthy digestion, which helps with nutrient absorption overall.

15. Quinoa (Cooked and Served Whole or Mixed)

Quinoa offers about 2.8 mg of iron per cup, along with complete protein that helps your baby’s body use iron more effectively. The tiny grains become soft and slightly fluffy when cooked, creating a texture that works well for babies exploring different foods. Cook quinoa in low-sodium broth for extra flavor, then let it cool to room temperature. For babies just starting solids, mix cooked quinoa into mashed avocado, yogurt, or applesauce to help the grains stick together. By 8 months, most babies can pick up small handfuls of plain quinoa, though expect plenty to end up on the floor during this learning phase. Rinse quinoa thoroughly before cooking to remove the natural coating that can taste bitter. The neutral flavor makes quinoa easy to combine with both sweet and savory foods that your baby already accepts.

16. Duck (Shredded Dark Meat)

Duck provides about 2.5 mg of highly absorbable iron per 3-ounce serving, and its rich fat content keeps the meat incredibly moist for beginning eaters. Roast or braise duck legs until the meat pulls apart easily with a fork, then shred into pieces about the size of a large grape. The darker meat has more iron than duck breast and is naturally more tender. Remove any crispy skin before serving, as it can be tough for babies to manage. The distinctive flavor might seem strong to adults, but babies lack the preconceived notions we carry about different meats. Offering duck expands the range of flavors your baby experiences, which research suggests helps prevent pickiness later. Serve at room temperature with a side of mashed sweet potato or avocado to help if any pieces seem dry.

17. Black Beans (Whole or Lightly Mashed)

Black beans deliver about 3.6 mg of iron per half-cup, and their slightly sweet flavor pairs beautifully with foods most babies enjoy. Cook dried beans until very soft (or use canned and rinse well), then serve whole for babies with developing pincer grasps or lightly mashed for younger beginners. The dark color might look messy, but it washes out easily and shouldn’t stop you from offering this nutritious option. Mix black beans with small pieces of ripe avocado or a dollop of full-fat Greek yogurt to add healthy fats that support nutrient absorption. For babies who seem to struggle with the skin, a quick pulse in the food processor breaks beans into more manageable pieces while keeping some texture. Pair with tomato, bell pepper strips, or strawberries as they’re introduced to boost iron absorption with vitamin C.

18. Pork Tenderloin (Thinly Sliced or Shredded)

Roast tenderloin at 400°F until it reaches 145°F internally, then let it rest before slicing very thinly against the grain. The key is cutting thin enough that babies can tear pieces with their gums. Pork tenderloin provides about 1.2 mg of iron per 3-ounce serving while staying naturally lean and tender. For babies around 6-7 months, shred the cooked pork instead of slicing. Mix shredded pork with a bit of unsweetened applesauce or mashed butternut squash to add moisture and familiar flavors. The mild taste of pork tenderloin makes it an easier introduction than stronger-flavored meats. You can also cut cooked tenderloin into strips about the width of your thumb for babies practicing their grasp. Avoid adding salt, sugar, or heavy seasonings, though mild herbs like rosemary work beautifully.

19. Pumpkin Seeds (Ground Into Powder)

Pumpkin seeds pack an impressive 4.2 mg of iron per ounce, but whole seeds present choking risks for babies under 4 years. The solution is grinding hulled pumpkin seeds (also called pepitas) into a fine powder using a coffee grinder or food processor. Sprinkle the powder over foods your baby already accepts, like mashed banana, yogurt, oatmeal, or avocado. Start with just a quarter teaspoon and gradually increase to a full teaspoon as your baby gets used to the slightly nutty flavor. The powder adds a pleasant taste without changing the food’s texture significantly. Store ground pumpkin seeds in the freezer to keep the healthy fats from going rancid. This method lets you boost iron intake without introducing new textures or foods, which can be especially helpful if your baby seems hesitant about trying unfamiliar options.

20. Sardines (Mashed or Flaked)

These tiny fish provide about 2.9 mg of iron per 3-ounce serving plus calcium from their soft, edible bones. Choose sardines packed in water rather than oil, and look for low-sodium or no-salt-added versions. Mash sardines thoroughly with a fork, checking carefully for any bone fragments, then mix with mashed avocado, cream cheese, or Greek yogurt to mellow the flavor. Spread the mixture thinly on whole-grain toast strips for easy handling. The omega-3 fatty acids in sardines support your baby’s rapidly developing brain, while the protein helps iron absorption. Some babies take to the flavor immediately, while others need several exposures. If your baby rejects sardines at first, try again in a few weeks. Foods rejected at 7 months are often accepted enthusiastically by 9 months as tastes develop.

You’re Already Getting It Right

That anxiety about whether your baby is getting enough iron, and the frustration when they spit out half their meal? That half they’re spitting out? The other half is getting through, and exposure builds acceptance over time. Here’s the truth: you’ve just read about 20 solid options, and your baby doesn’t need to love all of them. They don’t even need to eat full servings. They just need consistent exposure over the coming weeks and months.

Start simple with Ground Beef Meatballs or Mashed White Beans for your first few iron-focused meals. Both are gentle on new digestive systems, easy to prepare in batches, and forgiving when it comes to texture adjustments.

Those food-covered high chairs and rejected spoonfuls? That’s not failure. That’s your baby learning what food feels like, tastes like, and how their mouth works. Iron intake adds up over time, not in a single sitting. Your pediatrician will monitor levels at checkups, so you don’t have to obsess over daily tallies.

You’re doing amazing. Happy feeding!