Introducing solids comes with a million questions – and one of the biggest is about iron. If you're wondering whether your baby is getting enough (or even where to start), you're not alone.

Low iron levels are one of the most common nutrient concerns in babies after 6 months. The good news? With a few smart food choices, you can confidently support your baby’s iron needs – without relying on ultra-processed fortified foods.

Why iron matters for babies

Babies are born with iron stores that start to run low around the 6-month mark. From here, iron needs to come from food – not just breastmilk or formula.

Iron is essential for:

• healthy brain development

• energy and focus

• a strong immune system

• oxygen transport around the body

Signs your baby may not be getting enough iron

While low iron can be hard to spot early on, here are a few signs that might raise a red flag:

• pale skin or gums

• frequent fatigue or irritability

• poor appetite

• slower growth or development

Best iron-rich first foods for babies

Forget bland rice cereal – real food wins every time. Here are some nutritionist-approved sources of iron to include in your baby’s meals:

Heme iron (most easily absorbed)

• grass-fed beef or lamb

• liver (yes, really – it's a powerhouse)

• chicken thighs or drumsticks

non-heme iron (plant-based)

• lentils and legumes

• tofu

• cooked spinach

• quinoa

tip: pair non-heme iron with vitamin C-rich foods (like capsicum, berries or citrus) to help boost absorption.

Do you need iron-fortified baby cereal?

Short answer: no.

Many iron-fortified cereals are ultra-processed and can be harsh on little tummies. A wholefood-first approach using naturally iron-rich foods is more supportive for digestion, nutrient synergy and developing taste buds.

Making iron easy (even on busy days)

Try these quick combos for simple, iron-boosting meals:

• mashed lentils with sweet potato and a squeeze of lemon

• scrambled egg yolk with avocado and soft broccoli florets

• mini meatballs with finely grated zucchini

• chicken liver pâté spread on soft toast fingers

Still feeling unsure?

If you're worried about low iron or feel stuck on what to feed your baby, you're not doing anything wrong – you just need the right support.

I'm a Certified Nutrition Consultant specialising in nutrition for mums, babies and kids — from pregnancy through postpartum and beyond.

[Book a consult here] I would LOVE to help you build a solid plan for you and your baby.