Iron Requirements for Preschoolers

Iron is extremely important to your preschooler's growth and development. Iron helps carry oxygen through the blood and getting too little iron can lead to delays in behavioral and cognitive development. You can make sure your preschooler is getting enough iron by serving a variety of iron-rich foods like beans, meat, nuts, grains and dark green vegetables.

Preschooler Daily Iron Needs

The recommended daily intake of iron for preschoolers is 7-10 mg / day:

Age 1-3: 7 mg iron / day
Age 4-8: 10 mg iron / day

Good Sources of Iron

Meat 

Meat is a great source of iron. And more iron from meat is absorbed into body than iron from plant foods like beans and vegetables. In general, the darker the meat, the higher the iron content.

Iron content of 3 ounces of various meats:

Beef roast – 2.5 mg
Steak – 1.5 mg
Turkey – 1 to 2 mg
Pork – 1 mg
Chicken – 1 mg
Fish – 0.5 mg

Beans

Most beans are a good source of iron and are a great nutrient-dense substitute for meat.

Iron content in 1/2 cup various beans:

Soybeans – 4.4 mg
Lentils – 3.3 mg
Black beans – 1.8 mg
Kidney beans – 1 mg

Tofu, 3 oz – 1 - 2 mg (check the food label) 

Vegetables

Even some vegetables, especially dark green leafy vegetables, contain significant amounts of iron.

Iron content of 1/2 cup various vegetables:

Spinach, cooked – 3.2 mg
Swiss chard, cooked – 2 mg
Sugar snap peas / Snow peas – 1.6 mg
Asparagus – 1.5 mg

Nuts

Cashew nuts, 1 oz – 1.7 mg
Almonds, 1 oz – 1.3 mg
Peanut butter, 2 Tbsp – 0.6 mg

Grains

Oatmeal, 1 cup - 1.6 mg
Wheat bread, 1 slice - about 1 mg
Fortified breakfast cereal - varies

Reference: U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory 2006. USDA National Nutrient Database for Standard Reference, Release 19, Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl

Tips for Meeting the Preschooler Iron Goal

1. Meat contains a well-absorbed form of iron. If your family eats meat, 3 ounces of meat per day provides a good percentage of your preschooler's iron needs.

2. Be sure to limit the milk and juice your preschooler drinks to recommended amounts. These drinks have little or no iron and the excess calories can displace other foods. For milk, 2 cups is recommended per day and for juice, no more than 4-6 ounces is recommended per day.

3. Offer a variety of plant foods that contain iron. Beans and tofu, dark green vegetables, nuts and whole grains all contain iron.

4. Get iron at breakfast. Whole grains like oatmeal are good sources of iron and fortified breakfast cereals often contain a good portion of your preschooler's iron needs for the day.

by Kati Chevaux

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