10 Iron Facts Every Parent Needs to Know

Written by registered dietitian Nishti

We recently went viral on TikTok talking about… chicken breast! Yes, chicken breast. And as a specialist paediatric dietitian, I had to share some iron facts that most parents never hear — but absolutely should.

When it comes to your baby’s nutrition, understanding iron is critical. Here are 10 iron facts every parent should know:

1. Chicken breast isn’t the iron superhero you think it is.

It’s low in iron and fat — both essential for babies’ growth and brain development. Thighs and drumsticks are far better options.

👉 Find the best iron-rich foods in our Iron For Kids Guide — the only guide you’ll ever need to get iron right.

2. Babies’ iron stores drop fast after 6 months.

By mid-year, they rely almost entirely on food for iron. Delay = higher risk of deficiency.

3. Know your haem from your non-haem.

You don’t need meat to meet your child’s iron needs! It’s all about smart portions and pairing foods to maximize absorption.

4. Iron has enemies!

Some foods reduce iron absorption. Our guide shows exactly how to time meals for the best benefit.

5. Too much cow’s milk can crowd out iron.

Even without an allergy, milk can fill kids up and push out iron foods — one of the top causes of anaemia I see in children.

6. Phytates can block iron.

Legumes, grains, and seeds contain phytates that slow absorption — but the right pairings can outsmart them.

7. Iron deficiency isn’t always obvious.

It can show up as poor sleep, fussiness, low appetite, pale skin, or slow development — not just tiredness.

8. The “iron-rich” list is bigger than beef and liver.

Think sardines, quinoa, fortified cereals, cashew butter, kidney beans, pumpkin seeds.

9. Smart pairings matter.

Vitamin C-rich fruits and vegetables, or small amounts of animal protein, can dramatically increase iron absorption from meals.

10. Getting iron right doesn’t have to be hard.

With the right knowledge, you can confidently give your child enough iron every day.

Ready to take the guesswork out of iron for your child?

Check out our Iron For Kids Guide for:

• Exact iron portion sizes for babies and children

• Heme & non-heme iron food lists with iron amounts

• Simple tricks to naturally boost absorption

• Sample menus for meat eaters and non-meat eaters

Your baby deserves the best start — this guide helps you feel confident they’re getting enough iron every day!