12 Foods Full of Iron for Pregnancy

You may know that a healthy pregnancy diet contains plenty of folate, omega-3s and calcium to support your changing body and growing baby. But what about iron? This often-overlooked mineral is super important: It’s essential to helping your body make hemoglobin, a protein that keeps you supplied with enough oxygen to function.

The great thing about iron is that you can get it from a wide variety of sources. “When I was pregnant with my son, I definitely made my diet a priority, especially in terms of iron and fiber,” shares Jessica R., a recipe blogger and mom of one in California. “I focused especially on higher-iron vegetables that I already love cooking with, such as spinach, kale, Swiss chard, beet greens and broccoli rabe, along with beans and lentils.”

Unfortunately, not all women get enough iron through their diet. And not all prenatal vitamins contain the recommended amount of iron, so even if you’re diligently taking yours, you could still be lacking. “Most prenatal vitamins do include iron, but not all of them contain the full 27 milligrams you need daily,” explains Lauren Manaker, RDN, LD, a registered dietitian based in Charleston, South Carolina. “Some brands include less because they assume you’ll get the rest from your diet. It’s always a good idea to check the ingredient list to make sure you’re covered.”

Ready to iron out your diet for pregnancy? Read about how much iron you need during pregnancy, the best food full of iron for pregnancy and what to do if you’re still falling short of your iron goals.

Key Takeaways

• Iron helps your body make enough blood to support your pregnancy, and delivers oxygen to you and baby.
• Pregnant women should get 27 milligrams of iron per day as a general guideline, but women carrying multiples and those with anemia during pregnancy need more.
• Iron comes from both animal- and plant-based food sources; ideally, you should aim for a mix of both types in your diet.
• The best foods containing iron for pregnancy include fortified breakfast cereal, various beans and lentils, and various meats and seafoods.
• Unless you’re anemic, you don’t need to take an extra iron supplement. If you think you have anemia, ask your healthcare provider to test your iron levels.

Why Is Iron Important in Pregnancy?

Iron is essential for both mom and baby during pregnancy. According to Manaker, iron helps your body make more blood to support your placenta and growing baby. It also carries oxygen to you and baby; without it, she adds, you might feel tired, weak or dizzy.

Iron is so important during pregnancy, in fact, that it even influences birth outcomes. Not getting enough iron during pregnancy—known as maternal iron-deficiency anemia—is associated with risks like low birth weight and preterm delivery, says Richard Burwick, MD, an ob-gyn at Pomona Valley Hospital Medical Center in California.

How Much Iron Do You Need During Pregnancy?

Manaker says pregnant women need around 27 milligrams of iron per day, which is almost double what non-pregnant women need. If you’re having twins or triplets, that number doubles yet again: According to a 2023 study, pregnant women carrying multiples need closer to 60 milligrams of iron per day.

Best Iron-Rich Food for Pregnancy

Here are some of the best foods that contain iron for pregnancy along with how much iron per serving they contain:

• Fortified breakfast cereal: 18 milligrams
• White beans (canned): 8 milligrams
• Cooked oysters: 8 milligrams
• Spinach (cooked): 3 milligrams
• Lentils (cooked): 3 milligrams
• Tofu: 3 milligrams
• Cashews: 2 milligrams
• Potato: 2 milligrams
• Beef (with fat trimmed): 2 milligrams
• Chicken with skin: 1 milligram
• Egg: 1 milligram
• Salmon: .5 milligrams

How to Improve Iron Absorption in Your Pregnancy Diet

When it comes to iron absorption, it’s important to know that heme iron is absorbed more efficiently than non-heme iron, although both types are important, says Manaker. Heme iron is found in animal-based foods, while non-heme iron is found in supplements, plant-based foods, fortified foods and non-meat animal sources like eggs, explains Burwick.

Unless you’re a vegetarian or vegan, you should aim for a mix of heme and non-heme iron in your diet. If you are a vegan or vegetarian, it’s a little trickier to get enough iron in your pregnancy diet—but not impossible.

Katherine W., an author and mom of one in Colorado, was a vegan with a history of anemia when she found out she was pregnant. Although she tried to start eating meat again to make sure she was getting enough iron, her first trimester food aversions had other plans. “Despite my efforts to overcome the aversions, I had to stick mostly to lentils, beans, nuts and leafy greens for my iron intake,” she says. “I purposefully incorporated these daily and never experienced any issues with iron deficiency.” She’s now pregnant with her second child and has so far been meeting her dietary iron needs by eating plenty of fish, legumes, whole grains, leafy greens and nuts.

You can boost the absorption of non-heme iron-rich foods with one simple dietary trick, says Manaker: pairing them with vitamin C. For example, she suggests:

• Adding a squeeze of lemon to your spinach salad
• Pairing beans or lentils with tomatoes or bell peppers
• Snacking on fortified cereal with a glass of orange juice

On top of adding vitamin C to your non-heme iron foods, Manaker says you should try to avoid certain other pairings: Tea, coffee, calcium supplements and calcium-rich foods can all block iron absorption, so space them out from your iron-rich meals.

If you find that upping your iron intake causes constipation, there are some dietary hacks for that too. Jessica R. says as someone who’s prone to constipation, she paired her favorite iron-rich foods with high-fiber ones. “I incorporated iron-rich greens and legumes into daily meals, such as big spinach or kale salads, lentil soups a couple of times a week, sautéed beet greens with dinner and chickpeas in grain bowls,” she says.

Should You Take Iron Supplements While Pregnant?

You only need to take a separate iron supplement while pregnant if you’re iron-deficient or your preferred prenatal doesn’t contain enough iron to help you meet the recommended minimum. If you think you may be iron-deficient, ask your healthcare provider to run bloodwork to check your levels. Burwick says iron supplements can cause side effects like constipation, nausea and upset stomach, so you really shouldn’t take one unless your doctor has recommended it for a specific reason.

Ingrid S., a mom of two in Texas who’s pregnant with her third child, says her midwife tested her iron levels early in her pregnancy to see if she was getting enough in her diet. She is—and she thinks it’s important for expectant moms to be informed: “Many people struggle with iron-based prenatal vitamins and often end up not taking [them at all], even though some would be fine using a prenatal that doesn’t contain iron.”

If you do need an iron supplement, you might also want to ask your provider for recommendations of what to look for or even help decoding the ingredient list. Iron comes in different supplemental forms, including ferrous sulfate and iron bisglycinate, which translate into different amounts of elemental iron. Some forms of iron are also easier on the stomach than others, says Manaker, who recommends iron bisglycinate if you struggle with constipation.

To Sum It Up

It’s important to eat food full of iron for pregnancy because iron supplies your body with enough blood and oxygen to support your placenta and keep baby’s growth on track. Pregnant women should get at least 27 milligrams of iron per day (or up to 60 milligrams if you’re carrying multiples). Some prenatal vitamins have the minimum amount of iron required, but not all—so make sure you check the ingredient list.

Food that contains iron for pregnancy includes both animal (heme) and plant (non-heme) sources like red meat, fish, eggs, spinach, lentils and beans. If you think you’re not getting enough iron or may be deficient, talk with your healthcare provider about taking a separate iron supplement during pregnancy.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.