
Iron-rich meal ideas
There are many ideas for meals that contain plenty of iron.
Breakfast
- A bowl of iron-fortified cereal with low-fat milk and kiwifruit or berries.
- Two slices of wholegrain toast with a thin spread of peanut butter and an orange or kiwifruit.
- Wholegrain toast and baked beans or sardines, and an orange or kiwifruit.
Lunch

- A filled wholemeal roll with lean beef, baby spinach leaves, tomato and grated carrot.
- Pita bread filled with lean lamb or hummus, lettuce, tomato and avocado.
- Jacket potato filled with chilli con carne or baked beans, topped with cheese and served with a salad.
- Wholegrain toast topped with scrambled eggs, sliced tomato and chopped parsley.
- Chickpea salad made with canned chickpeas, roasted pumpkin, feta cheese, tomato, parsley and toasted pumpkin seeds.
Dinner
- Meatballs in a tomato-based sauce, with pasta and a green salad.
- Beef casserole with baked potato, pumpkin and broccoli.
- Chicken stir-fry with broccoli, red capsicum and noodles, topped with sesame seeds.
- Seafood curry with rice, carrots and silverbeet.
- Tofu and vegetable stir-fry with noodles, topped with roasted cashews.
- Lentil dhal, brown rice and broccoli.
Follow your meal with a piece of fruit or a fresh fruit salad. This will help your body to absorb the iron in your meal.
Snacks
- A small handful of dried fruit and/or nuts.
- Wholegrain crackers with Marmite and cheese, or hummus and tomato.
- A peanut butter sandwich and piece of fruit.
Written by HealthInfo clinical advisers. Last reviewed May 2020.
Sources
The information in this section comes from the following sources, some of which may be clinically complex or not available to the general public
DermNet NZ – Iron deficiency
Ministry of Health – Nutrient reference values for Australia and New Zealand. 2006
National Institutes of Health, Office of Dietary Supplements – Iron, dietary supplement factsheet. April 2014
Patient – Iron deficiency anaemia
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