5 Delicious High Iron Smoothie Recipes
Iron isn’t the most glamorous nutrient, but if you’ve ever felt like you (or your kids) are running on empty, it could be a sign you’re not getting enough.
Many kids and adults fall short on iron.
And if no one in your house is excited about big steaks, spinach salads, or adding beans to everything, meeting those needs can be tricky.
That’s where a good high iron smoothie comes in.
They’re quick, tasty, and an easy way to pack in extra iron without anyone realising they’re ‘healthy’.
Whether you’ve got a picky toddler, a busy teen, or you just want a simple way to boost iron for yourself, these five high iron smoothie recipes make it easy (and actually enjoyable) to get more iron into everyone’s day.
But first, why exactly do we need iron?
Iron is essential for:
Making hemoglobin, the protein in red blood cells that carries oxygen around the body.
Keeping energy levels up -low iron = low energy.
A healthy immune system - so you don’t catch every bug going around.
Brain function—important for growing kids, but also for adults who can’t remember where they left their keys….
Why can iron levels be low?
For kids:
Babies are born with iron stores which are built up during pregnancy, but these start running low around 6 months.
They also have very high iron needs as they’re growing and developing rapidly, so having enough iron-rich foods is really important.
Toddlers are growing and developing at a rapid pace, meaning they have high iron requirements.
But we all know toddlers can be very opinionated eaters. If they’re not big on meat or iron-rich foods such as tofu and legumes (which, let’s face it, many toddlers aren’t!), it can be difficult for them to meet their requirements.
Drinking too much cow’s milk (more than 500mL per day for kids over 12 months) can fill up little tummies, meaning there’s less room for iron-rich foods.
Too much milk can also block iron absorption, as calcium and iron compete for absorption.
Drinking too much milk can contribute to iron deficiency in children
For adults:
Many people don’t eat enough iron-rich foods, especially vegetarians and vegans who rely on plant-based sources.
Women lose iron during their period, making them more prone to deficiency.
Athletes (and super active people) need more iron to keep up with muscle repair and oxygen demands.
Pregnancy can lead to low iron because the body needs extra iron to support the growing baby’s development.
How much iron do we need?
According to the National Institutes of Health, the Recommended Dietary Allowances (RDAs) for Iron are as follows:
The best iron-rich foods
Iron comes in two forms:
Haem iron (easily absorbed): Found in red meat, poultry and fish.
Non-haem iron (less easily absorbed): Found in eggs and plant-based foods like leafy greens, legumes, nuts, seeds, tofu, and fortified breakfast cereals.
To get the most out of plant-based iron and maximize absorption, combine it with a source of vitamin C (e.g., citrus fruits, strawberries, capsicum, kiwi fruit). This helps convert iron into a form your body can absorb more easily.
Now, grab your blender and let’s move on to the smoothies!
Non-meat sources of iron
Tips for making high iron smoothies
Add different types of iron-rich foods - it’s difficult to make a high smoothie with just one source of iron, as the taste or texture can become overwhelming.
I find it’s best to use two or more iron-rich foods so you don’t end up with a non-drinkable smoothie. Think peanut butter + cacao or spinach + chia seeds.
Choosing your milk - all milks are fine to use (dairy or plant-based), but soy milk has the highest iron content at around 1.5mg per 250ml (most other milks are very low in iron). There are also some iron-fortified milks on the market, which are another useful way to bump up iron if you can find them (read the section below for advice about calcium and iron absorption).
Add a vitamin C-rich fruit (e.g., citrus, kiwi, berries) to increase iron absorption.
Add nuts and seeds - nut butters, tahini, chia, hemp and flaxseeds are all easy to include in smoothies and really bump up the iron content.
Use natural sweeteners —iron-rich foods can often have a strong flavor (think spinach, tahini and cacao) - to counteract this, sweeten smoothies with naturally sweet foods such as bananas, dates, or a touch of honey or maple syrup.
Adding vitamin C rich fruit to smoothies helps increase iron absorption
Iron and calcium: what you need to know
You might have heard that milk can block iron — and that’s kind of true, but the story’s more complicated.
Calcium in dairy (and in calcium-fortified plant milks) can slow down how much iron your body absorbs from that meal or snack (or smoothie in this case). But unless you’re drinking huge amounts at once, it’s not going to cancel out all the good from your iron-rich smoothie.
If your iron levels are low or you’ve been told to boost your iron, you can get a small absorption bonus by using water, juice, or a vitamin C–rich liquid (like orange juice) instead of milk.
But if your kids (or you!) prefer a milky smoothie — go for it. The most important thing is simply getting those iron-rich ingredients in.
Delicious High Iron Smoothie Recipes for All Ages
Green Machine
Perfect for boosting iron and energy first thing in the morning.
Spinach and chia seeds bring the iron, while mango contains vitamin C to increase iron absorption.
Ingredients (makes 1 serve)
1 cup baby spinach
1 frozen banana
1 cup almond or soy milk
½ cup mango
1 tbsp chia seeds
½ tsp cinnamon
Method
Place all ingredients in a blender and blend until smooth
Berry Blast
A tasty, antioxidant-packed smoothie with an iron punch. Makes an easy breakfast or snack for adults and kids.
Ingredients (makes 1 serve)
1 cup frozen mixed berries
100g silken tofu
1 cup soy milk (or milk of choice)
1 tbsp hemp seeds
1 tbsp honey (not suitable for babies under 12 months)
Method
Place all ingredients in a blender and blend until smooth
Choc-Nut Smoothie
Packed with iron but tastes like dessert! (and makes a great breakfast for kids who won’t eat breakfast!)
Cacao powder is naturally high in iron, and strawberries contain vitamin C to increase iron absorption.
Ingredients (makes 1 serve)
1 cup soy milk
1 frozen banana
1 tbsp cacao powder
2 tbsp smooth peanut butter
1 tsp maple syrup (optional)
½ cup strawberries
Method
Place all ingredients in a blender and blend until smooth
Creamy Oat & Date Smoothie
A deliciously creamy, naturally sweet iron-rich smoothie.
Tahini (ground sesame seeds) is a good source of plant-based iron, and dates give natural sweetness plus a little extra iron.
Ingredients (makes 1 serve)
1 cup milk of choice
1/3 cup rolled oats
1 tbsp tahini
1 tbsp ground flaxseeds
2 Medjool dates
½ tsp cinnamon
Method
Place all ingredients in a blender and blend until smooth
Tropical Power
A creamy, tropical blend that hides iron-rich ingredients beautifully.
Pumpkin seeds are loaded with iron, and pineapple provides a source of vitamin C to increase absorption.
Ingredients (makes 1 serve)
1 cup coconut milk
½ frozen banana
½ cup frozen or fresh pineapple
1/2 cup frozen or fresh mango
1 tbsp ground pumpkin seeds or hemp seeds
100g silken tofu
Method
Place all ingredients in a blender and blend until smooth
Final thoughts….
If you’re running on empty — whether that’s from chasing little ones, powering through workdays, or both — making sure you and your kids are getting enough iron can make a real difference to everyone’s energy, mood, and overall health.
These high iron smoothies are quick to throw together, tasty enough for both picky kids and grown-ups, and an easy way to boost iron intake - no cooking (and no steak and beans) required!
