25 High Iron Desserts For Pregnant & Postpartum Moms

Pregnancy and postpartum life can be rough and I know having a treat.. or multiple each day helps me get through. I especially love a little dessert with my cup of tea to help me relax. If you’re like me and struggle with low iron throughout your pregnancy, it can be hard to get enough in each day, especially when you’re exhausted or can only stomach certain foods. So here’s a list of some delicious desserts that are also higher in iron.

Iron is incredibly important for our bodies to function properly and if your iron is low, it can also make you feel much more tired and lethargic. If you suspect your iron is low, please see your doctor and request blood work to check! Depending on your blood work, foods high in iron may not be enough and your doctor may have other treatment options for you.

I’d like to note, the desserts below aren’t meant to be healthier options, just desserts high in iron. I do plan to do a post in the future of healthier dessert options that are high in iron so stay tuned if that’s what you’re looking for.

How Much Iron Do I Need?

If you’re currently pregnant, the recommended daily allowance (RDA) in Canada is 27mg per day for a healthy woman. (https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/pubs/iron-fer-eng.pdf)

If you’re breastfeeding, the recommended daily amount is 10mg if you’re younger than 18 and 9mg if you’re over 18 years old. (https://www.ucsfhealth.org/education/nutrition-tips-for-breastfeeding-mothers#:~:text=Iron%20Needs,daily%20intake%20is%209%20milligrams.)

Typically, women that are menstruating require 14.8mg of iron daily. (https://www.nhs.uk/conditions/vitamins-and-minerals/iron/)

What Does Iron Do?

Irons main function is to help transport oxygen throughout the body. This is why you can feel lethargic and rundown if your iron is low.

(https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/pubs/iron-fer-eng.pdf)

Heme vs. Non-Heme Iron

Heme iron is more easily absorbed and less affected by other dietary factors that hinder absorption. It can provide up to 30% of the iron absorbed by the body daily but it is only found in meat, poultry and fish.

Non-heme iron is found in meat, poultry and fish as well but also in other plant based foods like legumes and nuts.

(https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/pubs/iron-fer-eng.pdf)

More Great Sources of Iron

Non-Heme Sources

• Tofu
• Beans, lentils and chickpeas
• Iron enriched hot and cold cereals
• Pumpkin
• Spinach
• Potatoes
• Nuts
• Eggs
• Iron enriched pasta
• Cocoa

Heme Sources

• Beef
• Shrimp
• Chicken
• Oysters
• Mussels

(https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/pubs/iron-fer-eng.pdf)

Tips to Increase Iron Absorption

The obvious thing is picking foods rich in iron as well as eating a variety of foods throughout the day. This ensures you are getting both heme and non-heme iron in your diet.

Eating or drinking foods with vitamin C can also help your body absorb more iron from your diet. For example, having a glass of orange juice with any of the desserts below.

(https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/pubs/iron-fer-eng.pdf)

25 High Iron Desserts Below