15 Indian Foods High in Iron

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iron rich indian foods

Iron is an essential mineral for our body. It’s the main element of haemoglobin i.e. a protein present in our red blood cells. It carries oxygen throughout the body. Iron is generally found in various foods. According to a report published by the National Library of Medicine, the recommended daily intake for men above the age 19 is 8 mg and women between the age groups of 19 to 50 should take 18 mg/day. Iron deficiency may cause weakness, fatigue, anaemia and many serious problems. In India, a large part of the population suffers from the iron deficiency. This problem is more prevalent among infants, young children, and pregnant women. That’s why everyone must eat Iron Rich Indian Foods. We have listed 15 Indian foods rich in iron content. Take a look.

Vegan-approved sources of iron 

Here are a few iron rich Indian foods for vegetarians.

  1. Soybean

soyabean : iron rich indian foods

Soybean can boost your iron content. It has several health benefits. 100 grams of soybean provides 15.7 mg of iron.

  1. Spinach

    Spinach is the best option for vegetarians. It’s rich in iron content. If you want to improve haemoglobin level, you must take this leafy vegetable. 100 grams of spinach provides 2.5 mg of iron.

  1. Chia Seeds

    Chia seeds already made a significant place in the Indian kitchen.    100 grams of this seed provides 7.7 mg of iron.

  1. Dates

Dates can help you to meet the minimum iron requirements. It can be consumed in dried form100 grams of dates may provide 1 mg of iron.

  1. Brown Rice

    brown rice : iron rich indian foods

These days Brown Rice is considered healthiest food. It’s rich in iron content. 100 grams of brown rice provides 0.4 mg of iron.

  1. Potatoes

    Potatoes are not only rich in iron but also provide vitamin C. So, it’s become easier to absorb iron in your body. A medium size potato with skin provides 3.2 mg of iron.

  2. Broccoli

    Nowadays, this vegetable is gaining popularity due to its immense health benefits. It is also rich in iron content.

  3. Bananas

    Banana is packed with several minerals like potassium and iron.

  4. Tofu


Tofu is derived from soymilk. It’s an excellent source of iron. 100 gm of tofu provides 2.7 mg of iron.

     10. Nuts

Nuts like peanuts, almonds, cashew are also rich in iron content. They can be consumed raw or cooked. They provide essential energy throughout the day. People suffering from asthma must avoid peanuts.

      11.Dark chocolates

If you are a chocolate lover, here is a good news for you. Dark chocolate (80%) is good for your health. 100 gm dark chocolate provides 17 mg of iron.

Animal sources of iron

Here are a few iron-rich Indian foods for non-vegetarians.

   12. Red Meat 

red meat : iron rich indian foods

Red meat is the best source of haeme iron. It’s easily absorbed in our body. Do not consume red meat if you are suffering from cardiovascular disease.

  1. Seafood 

    Seafood also contains a good amount of iron. If you have a low haemoglobin level, you can consume Indian Salmon or Mackerel. They are rich in iron content and omega-3-fatty acids.

  2. Chicken Breast

chicken breast : iron rich indian foods

Chicken is a lean protein and it’s an important iron-rich animal source. 100 grams of chicken breast provides 1 mg of iron.

  1. Liver

    Liver and heart of animals and poultry store maximum amount of iron. That’s why liver of chicken, beef, and pork is generally recommended for people with anaemia. You can make liver as your source of iron.

So, you have got the list of 15 iron-rich Indian foods. Include these foods in your daily diet. Choose iron rich foods from our list as per your food habit. Eat them on a regular basis and stay healthy.

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