🍼 Top 10 Iron-Rich First Foods for Baby-Led Weaning

Introducing solids is an exciting (and slightly messy!) milestone. Whether you're going the traditional purée route or trying baby-led weaning (BLW), one of the most important nutrients to focus on early is iron.

From around 6 months, your baby’s iron stores begin to deplete, making it essential to offer iron-rich foods, especially if you're breastfeeding.

👶 Why Is Iron So Important for Babies?

Iron is vital for:

• Healthy brain development 🧠

• Red blood cell formation 🩸

• A strong immune system 💪

• Preventing iron-deficiency anemia

Since babies grow rapidly during the first year, their iron needs are higher than at any other stage of life, the recommended daily intake (RDI) is around 11mg per day from 6–12 months!

🥦 10 Iron-Rich First Foods Perfect for Baby-Led Weaning

1. Soft Cooked Red Meat (Beef or Lamb Strips)

Red meat is one of the best sources of heme iron, which is easily absorbed by little bodies. Offer soft-cooked, tender strips your baby can safely hold and suck on.

🔹 Iron per 100g (cooked beef): ~2.7mg

2. Chicken Thigh or Drumstick (Dark Meat)

Dark poultry meat has more iron than white meat. Offer slow-cooked, shredded chicken or a drumstick your baby can grasp and explore.

🔹 Iron per 100g (dark chicken meat): ~1.3mg

3. Eggs (Boiled or Scrambled)

Egg yolks contain both iron and healthy fats. Serve scrambled eggs or boiled wedges for easy self-feeding. Check out our protein or veggie frittata muffins!

🔹 Iron per egg: ~1.1mg

4. Lentils

Soft, mashed lentils are a great plant-based source of non-heme iron. Add a drizzle of olive oil or mix with mashed sweet potato for easier handling.

🔹 Iron per 100g (cooked lentils): ~3.3mg

5. Iron-Fortified Baby Cereal

While not always part of BLW, pre-loaded spoons or small scoops can work well. These cereals are a concentrated source of iron. Our add our Super Sprinkles to any cereal or breakfast meal to increase their consumption of iron.

🔹 Iron per serve: Up to 5mg (varies by brand)

6. Tofu

Firm tofu cut into fingers is a fantastic plant-based protein with a decent iron punch. Lightly fry or steam to soften edges for safe handling.

🔹 Iron per 100g: ~2.9mg

7. Chickpeas or Hummus

Chickpeas are rich in iron and fibre. Try mashed chickpeas or offer hummus as a dip for soft veggie sticks or toast soldiers.

🔹 Iron per 100g: ~2.9mg

8. Broccoli Florets

Steamed until soft, broccoli is rich in vitamin C, which boosts iron absorption, making it a great food to pair with plant-based iron sources.

🔹 Iron per 100g: ~1mg

9. Quinoa

A naturally gluten-free grain, quinoa is packed with iron and all nine essential amino acids. Serve it soft and sticky, formed into mini balls or patties.

🔹 Iron per 100g (cooked): ~1.5mg

10. Liver (Beef or Chicken)

Liver is one of the most iron-dense foods on the planet. While best served in small amounts, it can be gently sautéed and mashed, or mixed into other foods.

🔹 Iron per 100g: Up to 6.2mg (chicken liver)

💡 Tips for Boosting Iron Absorption

• Pair plant-based (non-heme) iron sources with vitamin C-rich foods like capsicum, tomato, citrus fruits or berries.

• Offer a mix of heme and non-heme iron sources across the week.

• Avoid giving dairy with iron-rich meals, as calcium can inhibit iron absorption.

  
  

🥣 Make Mealtimes Easier with Lil’ Nibbles

At Lil’ Nibbles, we know introducing solids can feel overwhelming. That’s why we’ve crafted pre-made, dietitian-approved meals for babies and toddlers, including iron-rich options designed to support your child’s nutritional needs.

From our veggie frittata muffins to our Super Sprinkles, our meals are:

✅ Iron-rich

✅ Easy to handle for BLW

✅ Packed with wholesome ingredients

✅ Frozen fresh for convenience

Explore our full menu and simplify your baby’s feeding journey—without compromising on nutrition.