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List Of Iron-Rich Foods For Pregnancy

Maintaining sufficient iron levels during pregnancy is crucial for both the mother and baby's health. In this article, we provide a comprehensive list of iron-rich foods tailored to support a healthy pregnancy journey.

  • 02 Nov 2023
  • 3 min read

Maintaining proper nutritional balance during pregnancy is essential for the mother’s and baby’s well-being and growth. One essential nutrient that is very important during pregnancy is iron, as it is pivotal in providing oxygen to the body’s cells and making red platelets.


Expectant mothers should focus on sufficient iron intake to prevent iron deficiency anaemia, a condition that can present risks for both the mother and the baby. This article will dive into a plethora of iron-rich food sources that are safe and favourable for pregnant women.


Pregnancy-friendly foods rich in heme iron

Heme iron is found in animal sources and is more easily absorbed by the body than its non-heme variant. Here are some heme iron-rich foods that expectant mothers can incorporate into their pregnancy diet:

  • Lean meat: Pick lean meat varieties like beef, veal, pork, or lamb, as they act as great sources of heme iron. They contain iron and protein essential for a baby’s growth and development.
  • Greens: Consume green leafy vegetables like spinach, kale, and collard greens, which are rich in vital nutrients and minerals and supply heme iron. They offer a double benefit, giving iron and folate, a fundamental nutrient that prevents neural tube defects during the baby’s growth.
  • Beets: This is a colourful addition to your pregnancy diet. Beets contain heme iron, and other nutrients like fibre and antioxidants, making them a wholesome choice.
  • Sauerkraut: This fermented cabbage dish can become a tasty and iron-rich meal addition. Sauerkraut provides heme iron while also offering gut-friendly probiotics.
  • Tofu: Derived from soybeans, tofu is an excellent plant-based source of heme iron. It's versatile, and one can incorporate it into various dishes, providing a protein boost and raising iron intake.


Additional sources of iron

Apart from heme iron-rich foods, you can include several sources of non-heme iron in a pregnancy diet. Consuming vitamin C-rich meals with non-heme iron can improve absorption. Non-heme iron is typically not as easily absorbed as heme iron. Here are some non-heme iron sources:

  • Lentils: A powerhouse of nutrition, lentils offer substantial non-heme iron, fibre, and protein, making them valuable to vegetarian pregnancy diets.
  • Soybean flour: Enhance your iron intake in baking and cooking by integrating soybean flour. This adaptable ingredient lends itself to diverse culinary creations.
  • Dried fruits: Elevate your non-heme iron levels and essential vitamins and minerals by adding dried fruits like apricots, prunes, raisins, and dates to your meal plans.
  • Nuts and seeds: Nuts like cashews, almonds, and pine nuts are brimming with non-heme iron, while seeds like chia, hemp, sesame, and sunflower offer a similar nutrient bounty.
  • Oatmeal: Beyond its comforting breakfast allure, oatmeal boasts noteworthy iron content. Elevate its nutritional quotient by incorporating dried fruits or nuts for a refreshing iron infusion.
  • Wholegrain bread: Elevate your non-heme iron intake by embracing whole-grain bread as a culinary cornerstone. This nutrient-rich choice bolsters iron levels and promotes digestion through its fibre content, keeping you full for extended periods.

Also read:

Pregnancy-friendly foods rich in non-heme iron

Although heme iron is usually absorbed more efficiently, non-heme iron sources hold equal significance. These food options can become especially advantageous when paired with vitamin C-rich foods since vitamin C boosts the absorption of non-heme iron.

  • Dark chocolate: Yes, you read that right! Dark chocolate contains some iron, making it an indulgent yet moderate addition to a pregnancy diet.
  • Tuna: This low-fat and iron-rich seafood choice provides both heme and non-heme iron.
  • Potatoes: An easy way to increase your non-heme iron intake is eating potatoes with the skin on. This helps to maximise the nutrient content.
  • Fortified cereals: Many breakfast cereals get fortified with iron, making them a great way to start your day on an iron-rich note. Check the label for added sugar and other additives before purchasing and consume only in moderation.



Ensuring a well-balanced and iron-enriched diet is paramount during pregnancy. Both heme and non-heme sources of iron play substantial roles in promoting the well-being of expectant mothers and their growing foetuses. Introducing iron-rich foods into your daily meals is essential to ward off iron-deficiency anaemia and ensure a smooth and healthy pregnancy. During this remarkable journey, it's crucial to seek guidance from your doctor or a registered dietitian to tailor your iron intake to your unique requirements and dietary choices.

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