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Peninsula Kids
Home»Health»Iron needs for toddlers and children
Health

Iron needs for toddlers and children

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By Jessica Bauer

In this article we are going to discuss:

1) What is iron
2) What is so important about iron
3) How much do children need

The purpose of this article is to help parents ensure your child is getting the right amount of iron. This is not aimed for individual advice or for children experiencing iron deficiency or low iron. Please seek further dietary advice from an Accredited Practising Dietitian and General Practitioner or Paediatrician if you feel your child isn’t meeting his or her requirements.

1: What is iron?

Iron is what we call a trace mineral– meaning we only need it in small amounts. Other trace minerals include; iodine, manganese, zinc, copper, selenium and fluoride. Compared to macro minerals, which we need large amounts to perform specific roles in our body, and which include calcium, phosphorus, magnesium, sodium, chloride, potassium and sulphur.

2: What is so important about iron?

Iron has a very important role in transporting oxygen around in our bloods and also it is important for producing energy and ensuring our immunity is optimal.

There are two types of iron that can be found in our diets; these include haem iron and non-haem iron.

HAEM IRON

Haem iron is a type of iron that is only found in animal products. This type of iron is very well absorbed by our body. Common food source of haem iron include beef, lamb, pork, kangaroo, chicken, seafood and offal.

NON HAEM IRON

This type of iron is found in plant based products, and it is not as well absorbed in our bodies. Common food sources of non-haem iron include wholegrain bread and cereals, iron fortified cereals (i.e. Weetbix, Special K, and Uncle Toby’s Plus Iron), legumes and beans, dark leafy vegetables, eggs, peanut butter and nuts.

Factors that can increase iron absorption

As mentioned before haem iron is very well absorbed by our body however non-haem iron is poorly absorbed so there are a few thing you can do in your child’s diet to ensure their non-haem iron sources are being absorbed.

Vitamin C is a great “helper” for absorption of non-haem iron.

Try adding orange slices in salads or bean salads, serve capsicum, broccoli, tomatoes or cabbage with any protein-containing main meals.

Other sources of vitamin C include:

  • Citrus fruits e.g. orange, lemon
  • Tropical fruits e.g. pineapple
  • Berries e.g. strawberries, raspberries
  • Vegetables e.g. capsicum, tomatoes, cabbage or broccoli.

Factors that can decrease iron absorption

There are also certain foods which should not be consumed with iron rich food; as it can reduce its absorption. Some of these foods include phytates (found in nuts, legumes and bran), tannins (found in tea and coffee) and calcium.

So to ensure your child is getting the best chance of absorbing all their iron from their diet, only give milk in small amounts (depending on age) and don’t give milk with a meal that will contain iron based foods.

3: How much do children need?

The current recommended amount of iron for a child aged 9 – 13 year old is 8mg per day; this changes once the child is 14 years old.

A 14 year old boy requires 11mg per day and a 14 year old girl requires 15mg per day.

The amount for 14 year old girl is higher due to the potential start of menstruation.

Take home tips

  1. Remember to give your a child a variety of iron containing foods from both the non-haem and haem groups
  2. Avoid milk at dinner times as this can potentially inhibit the absorption of iron
  3. Add vitamin C containing foods to your child’s meals that contain haem and or non-haem iron for optimal absorption
  4. If you are worried about your child’s iron intake ALWAYS consult a General Practitioner and Accredited Practising Dietitian.

To help make things easier refer to the table below to see how much iron is in food.

Food (serving size) Iron (mg)
PROTEIN FOODS
Kangaroo (100g) 4.4
Lean beef (100g) 3.1
Lean lamb (100g) 2.5
Chicken (100g) 0.9
Lean pork (100g) 1.4
Small tuna can 1.0
Regular sardine tin 3.24
1 egg 1.1
1 small can baked beans (140g) 2.24
WHOLEGRAIN CARBOHYDRATE
2 original Weet-Bix 3.0
1 cup of special K 3.0
1 cup of oats 1.3
1 slice wholegrain bread 0.63
1 slice wholemeal bread 0.69
1 slice white bread 0.36
½ cup cooked brown rice 0.4
½ cup cooked pasta 0.3
Vegetables and legumesChickpeas (100g) 6.2
Tofu (100g) 5.2
Baked Bean (100g) 1.6
English spinach (100g raw) 3.0
5 spears Asparagus 1.0
½ cup green beans 1.0

 


Jessica Bauer is an Accredited Practising Dietitian. She has a passion for children’s health and wellbeing. She loves teaching children about the wonders of food and in her practice she uses food to do good. She spent her childhood in snowy mountains of Switzerland and then spent her adolescent years running around the sandy beaches of Frankston – the best of both worlds. In her spare time, she loves finding that perfectly brewed coffee and jumping out of airplanes.

Peninsula Kids – Winter 2019

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Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
15 Aug 25
Melbourne
Events on August 16, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
16 Aug 25
Melbourne
Events on August 17, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
17 Aug 25
Melbourne
Events on August 19, 2025
Sk8house Sensory Sessions
Sk8house Sensory Sessions
19 Aug 25
Carrum Downs
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Established in 2006, Mornington Peninsula News Group (MPNG) is a locally owned and operated, independent media company.

MPNG publishes two glossy magazines: Peninsula Essence and Peninsula Kids.

MPNG also publishes five weekly community newspapers: the Western Port News, Mornington News, Southern Peninsula News, Frankston Times and Chelsea Mordialloc Mentone News.

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Mornington Peninsula Indoor Soccer

Come play futsal at the Civic Centre in Mornington. MPIS strives to provide an environment for kids to feel safe, enjoy the game whatever their level, and make new friends.

Register your team's interest here:
https://www.mpindoorsoccer.com.au/

#mornpen #soccer #indoorsoccer #mornpenindoorsoccer #mpis
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Mornington Peninsula Indoor Soccer Come play futsal at the Civic Centre in Mornington. MPIS strives to provide an environment for kids to feel safe, enjoy the game whatever their level, and make new friends. Register your team's interest here: https://www.mpindoorsoccer.com.au/ #mornpen #soccer #indoorsoccer #mornpenindoorsoccer #mpis
15 hours ago
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1/9
Monash University is conducting a study to better understand the challenges and support needs for parents and/or caregivers related to children’s sleep and feeding routines. Your input will help enhance resources and support for families.

To take part in the survey or learn more use the link: https://monash.az1.qualtrics.com/jfe/form/SV_8A4012eElHQ1NQi
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Monash University is conducting a study to better understand the challenges and support needs for parents and/or caregivers related to children’s sleep and feeding routines. Your input will help enhance resources and support for families. To take part in the survey or learn more use the link: https://monash.az1.qualtrics.com/jfe/form/SV_8A4012eElHQ1NQi
2 days ago
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2/9
Join McClelland and the Melbourne Symphony Orchestra for a music workshop on Sat 6 Sept! With guidance from MSO musicians, participants aged 10-14 will develop music skills, experiment with composition, and co-create a brand-new piece to be performed in the MSO in Your Neighbourhood concert in Mornington. 

Learn more. at this link: https://mcclelland.org.au/events/creative-music-workshop

@mcclellandgallery McClelland Sculpture Park+Gallery 
#mso #yourneighbourhoodconcert #mcclelland #creativemusicworkshop
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Join McClelland and the Melbourne Symphony Orchestra for a music workshop on Sat 6 Sept! With guidance from MSO musicians, participants aged 10-14 will develop music skills, experiment with composition, and co-create a brand-new piece to be performed in the MSO in Your Neighbourhood concert in Mornington. Learn more. at this link: https://mcclelland.org.au/events/creative-music-workshop @mcclellandgallery McClelland Sculpture Park+Gallery #mso #yourneighbourhoodconcert #mcclelland #creativemusicworkshop
2 days ago
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3/9
Just announced: 
Dr Seuss' How the Grinch Stole Christmas Live in Concert

This festive season, the Melbourne Symphony Orchestra brings to life the beloved classic How the Grinch Stole Christmas, starring Jim Carrey. 

Watch Cindy Lou Who on the big screen as she takes matters into her own hands and turns both Whoville and the Grinch’s world upside down, inside out and funny side up in her search for the true meaning of Christmas. 

Composed by the late, great composer James Horner, witness the MSO perform the magical score live to screen this December. 

Thursday 4 December at 7.30pm
Friday 5 December at 7.30pm
Saturday 6 December at 1pm
Arts Centre Melbourne, Hamer Hall

Waitlist presale
Thursday 7 August at 10am

General public tickets on sale
Friday 8 August at 10am 

Sign up for presale access: https://bit.ly/41lB5MQ

#howthegrinchstolechristmas @melbournesymphonyorchestra
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Just announced: Dr Seuss' How the Grinch Stole Christmas Live in Concert This festive season, the Melbourne Symphony Orchestra brings to life the beloved classic How the Grinch Stole Christmas, starring Jim Carrey. Watch Cindy Lou Who on the big screen as she takes matters into her own hands and turns both Whoville and the Grinch’s world upside down, inside out and funny side up in her search for the true meaning of Christmas. Composed by the late, great composer James Horner, witness the MSO perform the magical score live to screen this December. Thursday 4 December at 7.30pm Friday 5 December at 7.30pm Saturday 6 December at 1pm Arts Centre Melbourne, Hamer Hall Waitlist presale Thursday 7 August at 10am General public tickets on sale Friday 8 August at 10am Sign up for presale access: https://bit.ly/41lB5MQ #howthegrinchstolechristmas @melbournesymphonyorchestra
2 days ago
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4/9
Melbourne Symphony Orchestra’s Jams for Juniors comes to McClelland. Join Karen Kyriakou and MSO musicians for joyful music-making with little ones aged 0–5. Two fun-filled sessions on 6 Aug & 3 Sept. 
Tickets required for all. Book now.

https://mcclelland.org.au/events/mso-presents-jam-for-juniors-at-mcclelland

@mcclellandgallery McClelland Sculpture Park+Gallery 
#jamsforjuniors #mso
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Melbourne Symphony Orchestra’s Jams for Juniors comes to McClelland. Join Karen Kyriakou and MSO musicians for joyful music-making with little ones aged 0–5. Two fun-filled sessions on 6 Aug & 3 Sept. Tickets required for all. Book now. https://mcclelland.org.au/events/mso-presents-jam-for-juniors-at-mcclelland @mcclellandgallery McClelland Sculpture Park+Gallery #jamsforjuniors #mso
1 week ago
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5/9
…asking for a friend. 
👍 up high
❤️ down low
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…asking for a friend. 👍 up high ❤️ down low
1 week ago
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6/9
No Food Shaming.

If you grew up in the ‘80s, ‘90s, or early 2000’s, chances are you were taught to see food through a moral lens: veggies were “good,” chocolate was “bad,” and fat was something to fear. That messaging stuck.

So now, when you reach for a bag of chips after a long day or say yes to dessert, a quiet voice in the back of your mind is likely to whisper: “You shouldn’t.” You feel like you’ve done something wrong – simply for eating something you enjoy. And here’s the thing: our kids are watching. They’re listening. The way we talk about food becomes the way they relate to it.

If you want to raise confident eaters, it’s time to let go of the “good” vs “bad” food narrative and allow your kids to enjoy food without guilt or shame. Let’s be real; some foods are more nutrient-dense than others. But that doesn’t mean that we need to rank them on a scale. Instead of calling food “good” or “bad”, try talking about how it fits into the bigger picture of what our bodies need. 

Read on for a few ways to reframe the conversation:
https://peninsulakids.com.au/no-food-shaming

@nourishwithkarina Nourish with Karina 

#nofoodshaming
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No Food Shaming. If you grew up in the ‘80s, ‘90s, or early 2000’s, chances are you were taught to see food through a moral lens: veggies were “good,” chocolate was “bad,” and fat was something to fear. That messaging stuck. So now, when you reach for a bag of chips after a long day or say yes to dessert, a quiet voice in the back of your mind is likely to whisper: “You shouldn’t.” You feel like you’ve done something wrong – simply for eating something you enjoy. And here’s the thing: our kids are watching. They’re listening. The way we talk about food becomes the way they relate to it. If you want to raise confident eaters, it’s time to let go of the “good” vs “bad” food narrative and allow your kids to enjoy food without guilt or shame. Let’s be real; some foods are more nutrient-dense than others. But that doesn’t mean that we need to rank them on a scale. Instead of calling food “good” or “bad”, try talking about how it fits into the bigger picture of what our bodies need. Read on for a few ways to reframe the conversation: https://peninsulakids.com.au/no-food-shaming @nourishwithkarina Nourish with Karina #nofoodshaming
1 week ago
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7/9
🤪#bloodyrightitis #strangerthings
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🤪#bloodyrightitis #strangerthings
1 week ago
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8/9
Monday night funny. 
🤣🤣🤣🤣🤣lol

#thepenthouse #foodhierarchy
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Monday night funny. 🤣🤣🤣🤣🤣lol #thepenthouse #foodhierarchy
2 weeks ago
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9/9
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