9. Beans
Beans and lentils are protein-dense foods that can give your child a high amount of iron per serving. For instance, one cup of cooked lima beans can provide 4.2 mg iron, whereas half a cup of white beans can give 3.3 mg iron. A cup of cooked green peas can offer 2.5 mg iron, whereas a cup of cooked chickpeas and cowpeas can give 2.4 mg and 2.1 mg iron, respectively.
10. Mushrooms
Mushrooms are edible fungi with a rich nutritional profile. One cup of cooked mushrooms can provide 2.7 mg iron. You can prepare mushrooms in different forms and serve them to your child across meals to fulfill their iron needs.
