Iron Rich Snacks

I have recently been making a big effort to add iron to my diet, so I went to Pinterest to hunt for more iron rich snacks. Pinterest makes it so easy to find content matched to my search, in a visual and engaging way! Obviously, meat is a great source of iron, but I’m not looking to snack on a hamburger or a steak on the way to my kids’ gymnastics class! Here are my top 3 favorite results I found, that are practical for me to get more iron in my body as a busy mom.

  1. Nuts. These are a simple snack with zero preparation required. You can make or buy a nut mixture with dried fruit too as a quick snack to grab on your way out the door. Trader Joes has great mixes that are packaged individually for ease. Nuts are filling and nutrient dense making them a great option for an iron rich snack.

  2. Green smoothies! This is my very favorite way to get iron and feed it to my kids too! Contrary to popular belief, plants are very rich in iron. I don’t ever follow a specific smoothie recipe, I use what I have and add more of what my body loves. Some ingredient ideas for iron rich smoothies could include: kiwi fruit, spinach or other leafy greens, cucumber, chia seeds, and oranges or orange juice (to help with iron absorption). Smoothies are great any time of day and you can drink it at home or bring it with you on the go!

  3. Chocolate protein balls are a creative and tasty way to get iron and protein during a busy day. These are good to make ahead on the weekend and keep ready to go all week. Below is the recipe, I hope you like them too!

Iron Rich Chocolate Protein Balls

These Chocolate Protein Balls are a great way to increase your kids' iron intake, with over 2.5mg of iron per serve.

Prep time:
Serving size: 12
Calories per serving: 47

1 cup raw cashews
1 cup pumpkins seeds
1/4 cup sesame seeds
1/4 cup cacao powder or cocoa
1 cup medjool dates pitted

Process the nuts and seeds in a processor or high powered blender until crumbly.

Add the dates and cacao. Process until fully incorporated into the nuts and seeds, and the mix forms a sticky crumb. The mix should stick together when pressed between the fingers.

Roll spoonfuls of the mix into balls.

The protein balls can be eaten immediately, or refrigerated. The balls will keep in a sealed container in the fridge for approximately 4 days, or can be frozen.


Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.

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If you are not using fresh Medjool dates for this recipe, I recommend soaking the dates in boiling water for about 10 minutes to soften them before starting the recipe as dried dates can be hard to process.


    Stefanie Hathaway
    Monthly Newsletter Contributor since 2016
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