Pregnancy is a beautiful journey where you start nourishing two lives instead of one. As you know, a nutritious diet is necessary during this important period. Iron-rich foods for pregnancy is one of the essential nutrients that helps produce enough haemoglobin, the protein in red blood cells that carries oxygen to tissues. As the pregnant woman’s body is working so hard to support the growing baby, the blood volume increases in their body by 50%. This requires increased demand for iron for oxygen supply, fetal brain development, and the prevention of anaemia.
In 2025, awareness is rising for eating nutrient-rich meals during pregnancy. Yet, 37% of pregnant women are affected by Iron deficiency, which is still considered the most common nutritional deficiency among pregnant women.
This blog will help you find the best 10 iron-rich foods for pregnant women. I want to inform mothers-to-be how to boost iron naturally in pregnancy through a balanced diet.
Why is the Intake of Iron Important during Pregnancy?
Do you know iron works as a lifeline for the mother and the baby during pregnancy? The need for haemoglobin increases in a pregnant woman because of a surge in blood volume, producing 50% more blood than usual. Without enough iron, the body can’t keep up, which results in dizziness, fatigue and increased risks of complications.
Iron also plays a key role in a baby’s brain development and building a strong immune system. Sufficient levels of iron support the growth of neural connections and help the baby fight infections even after birth.
Unfortunately, iron deficiency increases the risk of premature deliveries. The study also shows low iron levels cause low birth weight and poor postpartum recovery. That’s why it’s important to eat iron-rich foods when pregnant.
Requirements for Daily Iron-Rich Food for Pregnant Women in 2025
Pregnant women support fetal development by expanding the maternal blood volume. This makes it evident that they need more iron than usual to keep up with this for the whole 9 months. Leading health organisations have recommended the following daily iron intake requirements for pregnant women:
- World Health Organisation (WHO): To prevent maternal anaemia and low birth weight, the WHO recommends taking 30-60 mg of elemental iron daily during pregnancy.
- Centres for Disease Control and Prevention (CDC) recommend 27 mg/day of iron for pregnant women.
- Indian Council of Medical Research (ICMR): Due to the high anaemia rates in India, the ICMR recommends that mothers-to-be take 40 mg/day of iron.
It’s also essential to consult your doctor and local healthcare provider to determine the appropriate amount of iron during pregnancy.
Top 10 Iron-Rich Foods for Pregnancy Diet
Heme Iron (Animal-Based)
Heme iron is an animal-based iron that can be easily absorbed by the body and provides your body with enough iron. Here is a list of animal foods that are rich in iron for pregnant women:
Lean Red Meat
Beef liver is one of the best sources of food that is rich in iron for pregnant women. For a power-packed lunch, try a stir-fried beef liver dish with veggies.
Chicken/Turkey (Dark Meat)
Dark poultry cuts are better because they contain more iron than white meat. For dinner, you can add grilled chicken thighs to your quinoa salad or have a whole-grain sandwich with grilled chicken.
Eggs (Yolk)
Do you know that egg yolk is rich in iron and choline? You can make your breakfast yummy and rich in iron by having scrambled eggs with spinach, which can give you a strong start to the day.
Sardines or Canned Tuna:
These fish contain iron and omega-3s, which are best for your baby’s brain development. You can have grilled fish with whole-grain toast or pasta if you are looking for yummy, iron-rich food recipes.
Non-heme Iron (Plant-Based)
Non-heme iron is from plant-based foods but needs vitamin C for better absorption. If you are looking for vegetarian, iron-rich food for pregnant women, you can check the food list below to boost your iron:
Lentils/Legumes
Are you a vegetarian pregnant woman? Then, it’s best to add lentils to your diet. They are affordable and rich in fibre, and you can have them as soups or stews.
Spinach and Kale
Spinach and kale are a good source of iron and vitamin C. Toss them into omelettes or smoothies for iron plus folate.
Tofu/Tempeh
I know you want a vegetarian iron boost. For that, try stir-frying tofu with bell peppers. It tastes great and provides a good amount of iron.
Pumpkin Seeds
Does snack time look boring? You can try pumpkin seeds as a snack, either raw or sprinkled on yoghurt.
Fortified Cereals/Oatmeal
A quick breakfast rich with iron can be an oatmeal topped with strawberries for vitamin C.
Quinoa
A great dinner option for a vegetarian pregnant woman is quinoa paired with sautéed veggies and chickpeas for an iron-rich meal.
5 Easy Tips for Pregnant Women to Boost Iron Absorption
- Remember to pair iron-rich foods with vitamin C. This helps boost your body’s iron absorption, especially if you take non-heme iron food. You can take oranges, tomatoes, strawberries, bell peppers, and vegetarian meals.
- It’s good to avoid drinking coffee or tea with meals. You can consume it in between meals. These beverages have tannins, which hinder iron absorption.
- Calcium can also reduce iron absorption, so if you take calcium supplements, you should limit them at the same time as the iron-rich meals.
- If you eat legumes and grains, soak, sprout, or ferment them first to reduce phytates, which block your body’s iron intake.
- Use cast iron cookware to cook your meals during pregnancy. It will naturally increase the iron content in your food, especially in acidic dishes like tomato-based sauces.
Smart Bump, Smart Choice!
We all know it’s not easy to carry a big baby bump. It’s always frustrating, tiring and even stressful to figure out what to eat and what not. How can you track iron intake, and what should you plan for a safe pregnancy meal? In 2025, moms-to-be have tech with them all day. You can use AI-powered tools like Ovia and MyFitnessPal to track iron intake easily. You can also get real-time nutrition guidance and plan your tasty meal accordingly without the stress of what to cook today. These tools have made it easier for pregnant women than ever to stay strong and healthy right from the beginning of the pregnancy.
Wrap Up!
Pregnancy is not a good journey if you don’t take proper care of your health. It not only affects your body but also affects your baby’s growth and development. Iron intake is an essential thing that every pregnant woman should not avoid. Maintain enough iron levels to help the baby’s brain develop properly and prevent yourself from anaemia and fatigue. Always consult with your healthcare provider for a better nutrient diet. Pair iron-rich foods when pregnant with vitamin C, and consider tech tools to track your nutrients. With the nutrition-filled start, you can give your little one the healthiest life ahead.
