20 Best High Iron Smoothies for Pregnancy (Easy 5-Minutes Recipes)
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Struggling to get enough iron? These 20+ delicious high-iron smoothies make it easy!
Get simple recipes, ingredient lists, and iron content to fuel your pregnancy effortlessly!
Did you know that during pregnancy, your body needs almost double the amount of iron?
The recommended daily intake jumps from 18 mg to 27 mg to support your growing baby and increased blood volume.
Yet according to WHO, 36.5% of pregnant women worldwide are diagnosed with anemia, leading to fatigue and dizziness.
The good news? You don’t have to rely on boring supplements or force yourself to eat piles of spinach.
These 20 high-iron smoothies make it easy—quick to make, customizable, and delicious—to meet your daily needs.
Packed with leafy greens, chia seeds, blackstrap molasses, and vitamin C boosters for better absorption, these high-iron smoothies will help keep your energy up and your pregnancy strong.
Grab your blender, and let’s get mixing!
You may be interested: Month-by-Month Pregnancy Diet Chart (Free Printable PDF on key nutrients, meal plan, foods to avoid and symptom management)
Tips for Maximizing Iron Absorption
Iron comes in two forms—heme iron (from animal sources) and non-heme iron (from plant-based sources):
- Heme iron is the type your body absorbs best (up to 40% readily). You get heme iron in beef, chicken, turkey, and pork.
- Non-heme iron is the other type, which you can find in beans, spinach, tofu, and ready-to-eat-cereals that have added iron.
However you’re probably not tossing a steak or beef liver into your smoothie, right?
So for smoothie purposes, we’ll focus on non-heme iron sources and how to maximize their absorption in the body.
Here are some top non-heme iron sources to keep in mind:
| No | Foods | Serving | Iron (mg) |
|---|---|---|---|
| 1 | Iron-fortified instant oatmeal | 1 packet | 11 |
| 2 | Black beans | ½ cup | 4.87 |
| 3 | Blackstrap Molasses | 1 tbsp | 3.20 |
| 4 | Lentils | ½ cup | 3.04 |
| 5 | Prune Juice | 1 cup | 3.02 |
| 6 | Quinoa | ½ cup | 2.83 |
| 7 | Pumpkin seeds | 1⁄4 cup | 2.70 |
| 8 | Soy milk | 1 cup | 2.70 |
| 9 | Chickpeas | ½ cup | 2.03 |
| 10 | Dark Chocolate | 2 pieces | 1.72 |
| 11 | Kale | 1 cup | 1.14 |
| 12 | Avocados | 1 | 1.11 |
| 13 | Chia seeds | 1 tbsp | 1.10 |
| 14 | Hemp Seed | 1 tbsp | 1.00 |
| 15 | Spinach | 1 cup | 0.81 |
| 16 | Banana | 1 | 0.31 |
| 17 | Strawberry | ½ cup | 0.30 |
| 18 | Almond Milk | 1 cup | 0.30 |
| 19 | Soft Silken Tofu | 1 oz | 0.23 |
| 20 | Medjool Dates | 1 | 0.22 |
Pregnant women need 27 mg of iron per day, and since most people eat multiple meals and snacks, well-balanced high-iron smoothies should aim for at least 3-6 mg of iron per serving.
“Let food be thy medicine and medicine be thy food.” — Hippocrates
But one thing though: getting enough iron is only half the battle—your body also needs to absorb it effectively.
Here are some tips that will really work well for you:
- Pair Iron with Vitamin C
- Vitamin C helps your body absorb plant-based (non-heme) iron better.
- Add vitamin C-rich fruits like oranges, pineapples, and mangoes, strawberries, raspberries, and kiwis.
- A squeeze of lemon or lime juice can also work wonders!
- Add More Plant-Based Iron Boosters
- While non-heme iron isn’t absorbed as easily, it still contributes to your daily intake:
- Leafy greens (spinach, kale, Swiss chard)
- Seeds (chia, flax, hemp, pumpkin)
- Dried fruits (figs, prunes, apricots, raisins)
- Blackstrap molasses (one of the most iron-dense sweeteners!)
- While non-heme iron isn’t absorbed as easily, it still contributes to your daily intake:
- Use Iron-Fortified Ingredients
- Some foods are enriched with iron, making them an easy way to increase your intake:
- Iron-fortified plant-based milks (check the label!)
- Iron-rich protein powders
- Lentils or black beans (yes, they blend into smoothies surprisingly well!)
- Some foods are enriched with iron, making them an easy way to increase your intake:
- Add Foods Rich in Vitamin A & Beta-Carotene
- Vitamin A and beta-carotene play a key role in iron metabolism, helping your body store and use iron more effectively.
- It is always seen in red, orange or yellow foods, like carrots, sweet potatoes, pumpkin, apricots, mangoes, and oranges.
If you are exploring healthy smoothies for daily breakfast, do check out my list of 30 easy on-the-go breakfast ideas for a nutrient-boosted pregnancy (brief recipes ready in 15 minutes or less)!
Avoid These Iron-Hindering Foods
- Avoid Calcium-Rich Ingredients
- Calcium competes with iron for absorption, so avoid dairy-based milk or yogurt in your high-iron smoothies.
- Instead, try:
- Almond milk or coconut milk
- Water or freshly squeezed juice
- Avoid Tea or Coffee Around Smoothie Time
- Tea and coffee contain tannins and polyphenols that block iron absorption.
- Try to wait at least an hour before or after drinking them to enjoy your iron-rich smoothie.
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making dietary changes, especially during pregnancy.
20 High-Iron Smoothies for Pregnancy
Green & Leafy Smoothies
These green-themed smoothies are packed with iron-rich leafy greens like spinach and kale.
Leafy greens can taste too “green,” but adding banana, orange, or grapefruit naturally sweetens them while boosting vitamin C for better iron absorption.
1. Green Iron Power Smoothie
Ingredient list: Spinach (2 cups), kale (1 cup), frozen banana (½ medium), orange juice (½ cup), hemp seeds (2 tbsp), almond milk (1 cup), ice cubes (as needed).
Instructions: Blend the spinach, kale, banana, and orange juice until smooth. Add hemp seeds, almond milk, and ice cubes, then blend again until creamy. Pour into a glass and enjoy immediately.
Estimated Iron Content: ~4.3 mg
2. Swiss Chard Citrus Energizer Smoothie
Ingredient list: Swiss chard (2 cups, packed), orange (1, peeled), grapefruit (½, peeled), banana (1, ripe), chia seeds (1 tablespoon), water (1 cup), ice cubes (½ cup).
Instructions: Add the Swiss chard, orange, grapefruit, banana, chia seeds, and water to a blender. Blend until smooth, then add ice cubes and blend again until creamy. Pour into a glass and enjoy immediately.
Estimated Iron Content: ~3.0 mg.
3. Celery & Kale Morning Boost Smoothie
Ingredient list: Kale (2 cups, packed), celery stalks (2, chopped), green apple (1, cored and sliced), banana (1, ripe), lemon juice (1 tablespoon), chia seeds (1 tablespoon), water (1 cup), ice cubes (½ cup).
Instructions: Add the kale, celery, green apple, banana, lemon juice, chia seeds, and water to a blender. Blend until smooth, then add ice cubes and blend again until well combined. Pour into a glass and enjoy immediately.
Estimated Iron Content: ~3.8 mg.
4. Avocado Spinach Power Smoothie
Ingredient list: Spinach (2 cups, packed), avocado (½, ripe), banana (1, ripe), unsweetened almond milk (1 cup), fresh orange juice (½ cup), chia seeds (1 tablespoon), ice cubes (½ cup).
Instructions: Add spinach, avocado, banana, almond milk, orange juice, and chia seeds to a blender. Blend until smooth, then add ice cubes and blend again until creamy. Pour into a glass and enjoy immediately.
Estimated Iron Content: ~4.7 mg.
5. Kale & Prune Iron-Boost Smoothie
A naturally sweet, fiber-rich smoothie packed with non-heme iron and vitamin C to help maximize iron absorption.
Ingredient list: Medium ripe banana (1, frozen or fresh), kiwi (1, peeled and sliced), fresh kale leaves (1 cup), prune juice (1 cup, unsweetened), chia seeds (1 tablespoon), plain yogurt (½ cup, dairy-free if preferred), fresh pineapple chunks (1 cup, fresh or frozen), Medjool dates (2).
Instructions: Place all the ingredients in a blender and blend until smooth. Pour into a glass and enjoy immediately.
Estimated Iron Content: ~6.8 mg.
Berry or Fruit-Based Smoothies
These high-iron smoothies are naturally sweet, refreshing, and packed with iron-rich ingredients like strawberries, prunes, and figs.
Red, yellow, and orange fruits—like mango and orange—add beta carotene to support iron absorption, plus fiber to aid gut health, especially if morning sickness is hitting hard.
6. Strawberry Banana Iron-Boost Smoothie
Ingredient list: Fresh or thawed frozen strawberries (10 oz / 280g), almond milk (1 cup), small ripe banana (1, peeled and sliced), honey (¼ cup), soft tofu (12 oz, drained), fresh lemon juice (2 tablespoons), pinch of salt.
Instructions: In a blender, add the ingredients. Blend until smooth. Pour into glasses and enjoy. Store any leftover smoothie in the fridge and stir before serving.
Estimated Iron Content: ~4.7 mg.
7. Raspberry & Hemp Seed Iron Boost
Ingredient list: Fresh or frozen raspberries (1 cup), hemp seeds (3 tablespoons), unsweetened oat milk (1 cup), orange juice (½ cup), banana (1, ripe), ice cubes (½ cup).
Instructions: Blend the ingredients until smooth. Add ice cubes and blend again until well combined. Pour into a glass and enjoy.
Estimated Iron Content: ~6 mg.
8. Cherry & Almond Butter Smoothie
Ingredient list: Fresh or frozen cherries (1 cup), almond butter (2 tablespoons), unsweetened almond milk (1 cup), Medjool dates (2, pitted), cocoa powder (1 tablespoon), chia seeds (1 tablespoon), ice cubes (½ cup).
Instructions: Blend all ingredients until smooth. Add ice cubes and blend again until creamy. Pour into a glass and enjoy.
Estimated Iron Content: ~4.2 mg.
9. Prune & Oat Energy Shake
Ingredient list: Prunes (4), rolled oats (¼ cup), tahini (1 tbsp), almond milk (1 cup), frozen cherries (½ cup), cinnamon (¼ tsp), ice cubes (as needed).
Instructions: Blend the almond milk, prunes, and oats until smooth. Add tahini, frozen cherries, cinnamon, and ice cubes, blend again, and enjoy immediately.
Estimated Iron Content: ~3.0 mg
10. Tropical Iron Smoothie (Mango, Orange, and Spinach)
Ingredient list: Fresh or frozen mango (1 cup), fresh spinach (2 cups, packed), orange (1, peeled), chia seeds (1 tablespoon), unsweetened coconut water (1 cup), ice cubes (½ cup).
Instructions: Blend all ingredients until smooth. Add ice cubes and blend again until well combined. Pour into a glass and enjoy.
Estimated Iron Content: ~3.0 mg.
Chocolate & Nutty Smoothies
To all the chocolate lovers out there (myself included) who adore the combo with nuts and seeds—good news!
Chocolate, nuts, and seeds are high in iron too.
Add banana and Medjool dates for natural sweetness and vitamin C, and spice it up with cinnamon and nutmeg.
11. Cocoa & Date Iron Smoothie
Ingredient list: Unsweetened cocoa powder (2 tbsp), Medjool dates (2), blackstrap molasses (1 tbsp), oat milk (1 cup), frozen cauliflower (½ cup), cinnamon (¼ tsp), ice cubes (as needed).
Instructions: Blend the oat milk, dates, molasses, and cocoa powder until smooth. Add frozen cauliflower, cinnamon, and ice cubes, then blend again until creamy. Pour into a glass and enjoy.
Estimated Iron Content: ~7.1 mg
12. Peanut Butter & Spinach Power Smoothie
Ingredient list: Fresh spinach (2 cups, packed), peanut butter (2 tablespoons), banana (1, ripe), unsweetened coconut milk (1 cup), orange juice (½ cup), ice cubes (½ cup).
Instructions: Blend spinach, peanut butter, banana, almond milk, orange juice, and chia seeds until smooth. Add ice cubes and blend again until creamy. Pour into a glass and enjoy.
Estimated Iron Content: ~3.5 mg.
13. Dark Chocolate Mango Almond Smoothie
Ingredient list: Fresh or frozen mango (1 cup), dark chocolate (70% cocoa or higher, 1 tablespoon, melted), almond butter (1 tablespoon), unsweetened almond milk (1 cup), Medjool dates (2, pitted), chia seeds (1 tablespoon), ice cubes (½ cup).
Instructions: Blend all ingredients until smooth. Add ice cubes and blend again until creamy. Pour into a glass and enjoy.
Estimated Iron Content: ~3.6 mg.
14. Hazelnut & Pear Iron Smoothie
Ingredient list: Roasted hazelnuts (¼ cup), frozen pears (½ cup), unsweetened oat milk (1 cup), Medjool dates (2, pitted), unsweetened cocoa powder (1 tablespoon), vanilla extract (½ teaspoon), ground nutmeg (⅛ teaspoon), ice cubes (½ cup).
Instructions: Blend hazelnuts, frozen pears, oat milk, dates, cocoa powder, vanilla, and nutmeg until smooth. Add ice cubes and blend again until creamy. Pour into a glass and enjoy.
Estimated Iron Content: ~3.6 mg.
15. Cashew & Fig Iron Boost Smoothie
A luscious, creamy smoothie blending sweet figs with buttery cashews, hints of cinnamon, and citrus for a refreshing yet satisfying treat.
Ingredient list: Raw cashews (¼ cup, soaked), dried figs (3, chopped), frozen peaches (½ cup), unsweetened almond milk (1 cup), orange zest (¼ teaspoon), ground cinnamon (¼ teaspoon), ice cubes (½ cup).
Instructions: Blend soaked cashews, figs, frozen peaches, almond milk, orange zest, and cinnamon until smooth. Add ice cubes and blend again until creamy. Pour into a glass and enjoy.
Estimated Iron Content: ~4.0 mg.
High-Protein Iron Smoothies
UCSF Health recommends that pregnant women get at least 60 grams of protein daily.
So why not choose protein-rich ingredients that are high in iron too?
Think lentils, black beans, tofu, nuts, and seeds.
16. Lentil & Cinnamon Protein Smoothie
Ingredient list: Cooked red lentils (½ cup), unsweetened almond milk (1 cup), Medjool dates (2, pitted), almond butter (1 tablespoon), ground cinnamon (½ teaspoon), vanilla extract (½ teaspoon), frozen cauliflower (½ cup), ice cubes (½ cup).
Instructions: Blend cooked lentils, almond milk, dates, almond butter, cinnamon, vanilla, and frozen cauliflower until smooth. Add ice cubes and blend again until creamy. Pour into a glass and enjoy.
Estimated Iron Content: ~5.1 mg.
17. Pumpkin Seed & Coconut Smoothie
Ingredient list: Raw pumpkin seeds (¼ cup), unsweetened coconut milk (1 cup), frozen pineapple (¾ cup), fresh spinach (1 cup), mango (½ cup), ground nutmeg (⅛ teaspoon), ice cubes (½ cup).
Instructions: Blend pumpkin seeds, coconut milk, frozen pineapple, spinach, mango, and nutmeg until smooth. Add ice cubes and blend again until creamy. Pour into a glass and enjoy.
Estimated Iron Content: ~4.2 mg.
18. Black Bean & Chocolate Smoothie
Ingredient list: Cooked black beans (½ cup), unsweetened cocoa powder (1 tbsp), oat milk (1 cup), frozen banana (½ medium), cinnamon (¼ tsp), vanilla extract (½ tsp), ice cubes (as needed).
Instructions: Blend the oat milk, black beans, and cocoa powder until smooth. Add banana, cinnamon, vanilla, and ice cubes, blend again, and enjoy.
Estimated Iron Content: ~7.5 mg
19. Tofu & Berries Iron-Rich Smoothie
Ingredient list: Silken tofu (½ cup), frozen mixed berries (1 cup), unsweetened soy milk (1 cup), fresh lemon juice (1 tablespoon), ground flaxseeds (1 tablespoon), honey (1 teaspoon), ice cubes (½ cup).
Instructions: Blend tofu, berries, soy milk, lemon juice, flaxseeds, and honey until smooth. Add ice cubes and blend again until creamy. Pour into a glass and enjoy.
Estimated Iron Content: ~4.2 mg.
20. Chickpea & Berry Protein Smoothie
Ingredient list: Cooked chickpeas (½ cup), frozen mixed berries (1 cup), unsweetened almond milk (1 cup), yogurt (½ cup), ground flaxseeds (1 tablespoon), honey (1 teaspoon).
Instructions: Blend chickpeas, berries, almond milk, yogurt, flaxseeds, and honey until smooth. Add ice cubes and blend again. Enjoy!
Estimated Iron Content: ~3.7 mg.
Tips for Improving Smoothie Taste & Texture
Yup, here’s a list of 20 high-iron smoothies for you, pregnant mamas!
I know, I know. Some might seem a bit too healthy (or too bland, or too green)—especially if you’re used to more flavorful smoothies.
But stick with me! We can make your high-iron smoothies taste amazing without compromising on iron intake:
- Balance Sweetness Naturally
- If your smoothie tastes too bitter or bland, add naturally sweet fruits like mango, ripe banana, or a splash of orange juice.
- Dates or blackstrap molasses also add sweetness while boosting iron.
- Creamy & Thick Texture
- Use avocado, frozen banana, yogurt, or silken tofu for a rich, creamy texture.
- Frozen cauliflower is also a great neutral-tasting thickener.
- Enhance with Spices
- A dash of cinnamon, ginger, nutmeg, or cardamom can add warmth and depth to your smoothie without extra sugar.
- Add a Nutty Flavor
- Blend in almond butter, peanut butter, tahini, or toasted coconut for a richer taste and extra iron.
- Balance Acidity
- If your smoothie is too tart (from citrus or berries), balance it with a little honey, maple syrup, or a ripe pear.
- Boost with Chocolate
- Cocoa powder or dark chocolate pairs well with iron-rich ingredients like spinach, dates, and nuts for a decadent twist.
- Blend Greens Properly
- To avoid a gritty texture, blend leafy greens with liquid first before adding the other ingredients.
- Avoid Overpowering Flavors
- Some ingredients (like too much kale, molasses, or certain seeds) can dominate the taste.
- Start with a small amount and adjust.
- Test Different Liquids
- If your smoothie tastes off, switch up the base.
- Try coconut water, almond milk, oat milk, or herbal tea instead of plain water.
- Use a High-Powered Blender
- This ensures leafy greens and seeds blend smoothly, giving you a creamy texture without chunks.
Meal Prep Tips for Busy Mornings
These high-iron smoothies take less than 5 minutes to make, but if you’re like me—juggling busy mornings with work and a toddler or feeling wiped out from morning sickness—even 5 minutes can feel like forever.
I totally get it! Been there.
That’s why these simple meal prep tips have helped me keep my routine on track:
- Pre-portion Ingredients
- Chop and portion leafy greens, fruits, and seeds into freezer-safe bags or containers.
- In the morning, just grab, blend, and go!
- Use Frozen Fruits & Veggies
- Freezing helps retain nutrients and makes smoothies extra cold and creamy.
- Spinach, kale, mango, and berries freeze well.
- Prep Iron-Boosting Add-Ins
- Keep small jars of hemp seeds, pumpkin seeds, blackstrap molasses, or cocoa powder handy for quick iron boosts.
- Make Smoothie Packs
- Combine dry ingredients like seeds, cocoa, or protein powder in small jars or zip-top bags, so you can just add liquid and blend.
- Pre-blend & Store
- Blend smoothies in advance and store them in airtight jars in the fridge for up to 24 hours, or freeze in ice cube trays and blend when needed.
- Label Your Freezer Packs
- Write the smoothie name and date on bags or jars so you can switch things up and avoid waste.
Storage Tips
- Fridge Storage
- Store your smoothie in an airtight jar or bottle for up to 24 hours.
- Shake well before drinking, as ingredients may separate.
- Freeze in Ice Cube Trays
- Pour smoothies into ice cube trays and freeze.
- When ready to drink, blend the cubes with a splash of liquid for a fresh smoothie.
- Mason Jar Freezing
- Fill a mason jar ¾ full (to leave room for expansion) and freeze for up to 3 months.
- Thaw overnight in the fridge before drinking.
- Use Reusable Pouches
- Great for grab-and-go!
- Fill silicone pouches with smoothies, freeze, and squeeze when ready to drink.
- Vacuum-Seal for Freshness
- If you have a vacuum sealer, use it to remove air before storing smoothies to prevent oxidation.
- Pre-Blended vs. Pre-Portioned
- If you prefer pre-blending, drink within 24 hours (or freeze).
- If you like fresh smoothies, prep and freeze ingredients in smoothie packs, then blend when needed.
- Add Lemon Juice for Freshness
- A squeeze of lemon juice helps slow oxidation, keeping your smoothie fresher for longer.
- Avoid Dairy in Freezer Smoothies
- If using dairy or yogurt, it may separate when thawed.
- Use non-dairy alternatives like almond or coconut milk for smoother consistency.
- Label Everything
- Write the smoothie name and date on jars or bags to track freshness and avoid waste.
- Shake or Reblend Before Drinking
- If separation happens, a quick shake or reblend will bring your smoothie back to life.
Frequently-Asked Questions
Which smoothie has the most iron?
Smoothies packed with spinach, kale, lentils, tofu, and seeds tend to have the most iron. For an extra boost, try adding mulberries or prunes, which are rich in iron, and pair with vitamin C sources like citrus fruits to maximize absorption.
What fruit is highest in iron?
Fruits like mulberries, dried apricots, and prunes are some of the highest in iron. Oranges and grapefruits are also excellent options for their vitamin C, which helps improve iron absorption.
How can I quickly raise my iron levels?
Eat high-iron foods like red meat, fortified cereals, leafy greens, and lentils. Taking iron supplements can also help, but always consult your healthcare professional before starting any supplement.
Which drink is rich in iron?
Smoothies made with spinach, kale, tofu, and fortified plant milks are rich in iron. Other iron-rich drinks include prune juice, beetroot juice, and beef broth, which provide a good iron boost along with other essential nutrients.
Conclusion
Iron is essential during pregnancy (especially for anemia) to support your baby’s growth and keep your energy levels up.
The good news? Getting enough doesn’t have to be a struggle!
With the right mix of leafy greens, protein-rich foods, and naturally sweet fruits, you can blend up delicious, high-iron smoothies that nourish both you and your baby.
Want a stress-free way to stay on top of your pregnancy nutrition? Subscribe to my Month-by-Month Pregnancy Diet Chart!
It’s your ultimate guide to key nutrients, food sources, foods to avoid, meal plans, and symptom management—all tailored for each stage of pregnancy.
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