The Best Iron-Rich Foods for Pregnancy
Iron needs nearly double during pregnancy, from 18mg to 27mg per day. Here's how to meet your needs through food.
Why Iron Matters
Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen to your tissues and your baby.
Types of Iron
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Heme Iron (Better Absorbed)
- Lean red meat
- Poultry
- Fish
Non-Heme Iron
- Spinach and leafy greens
- Fortified cereals
- Beans and lentils
- Tofu
Boost Iron Absorption
Pair iron-rich foods with vitamin C sources like citrus, tomatoes, or bell peppers. Avoid drinking coffee or tea with meals, as they can inhibit absorption.
Iron-Rich Meal Ideas
- Spinach salad with strawberries and grilled chicken
- Beef stir-fry with broccoli and bell peppers
- Lentil soup with a squeeze of lemon
- Fortified cereal with orange juice
Medically Reviewed by RDN
Evidence-Based
Ryann Kipping
MPHRDNCLEC
Registered Dietitian Nutritionist & Founder of The Prenatal Nutrition Library
Registered Dietitian specializing in prenatal and postnatal nutrition. Founder of The Prenatal Nutrition Library and author of The Feel-Good Pregnancy Cookbook.
Prenatal NutritionPregnancy Diet PlanningPostpartum NutritionLactation Nutrition
