Iron Rich Indian Foods: The Complete Chart, Veg List & Recipes (2025)

Importance of Iron in Indian Diets

Iron is essential for producing healthy blood, boosting energy, and fighting anemia in Indian households. Deficiency leads to fatigue, low immunity, and poor growth—making it critical for women, kids, and pregnant mothers. Include iron-rich foods in daily meals for vibrant health.

Iron Rich Indian Foods Chart

Iron-rich Indian foods (per 100g):

• Spinach (Palak): 2.7mg
• Fenugreek leaves (Methi): 5mg
• Drumstick leaves: 8mg
• Amaranth leaves: 2.9mg
• Rajma (Kidney beans): 2.6mg
• Bengal Gram (Chana): 4.6mg
• Black Gram (Urad Dal): 7.6mg
• Soya beans: 10mg
• Chickpeas: 2.9mg
• Ragi (Finger Millet): 3.9mg
• Jowar (Sorghum): 4.1mg
• Bajra (Pearl Millet): 8mg
• Dates: 4.6mg
• Pomegranate: 0.3mg

Best Iron Rich Foods for Vegetarians

Vegetarians can boost iron intake with:

• Rajma, Chana, Urad Dal
• Leafy greens (Palak, Methi, Amaranth)
• Millets (Ragi, Bajra, Jowar)
• Soybeans, chickpeas, black lentils
• Dry fruits (Dates, raisins, apricots)
• Nuts and seeds

Iron Rich Foods for Women, Kids, Pregnancy, Anemia

Women & Pregnancy

• Green leafy vegetables (Palak, Methi)
• Pulses (Chana, Rajma)
• Millets (Ragi, Bajra)

Kids

• Spinach paratha
• Chana dal cheela
• Beetroot salad

Anemia

• Bajra roti
• Rajma curry
• Drumstick leaf stir fry

Top Indian Fruits, Dal, Vegetables High in Iron

Fruits:

• Dates, Raisins, Apricots, Pomegranate, Figs

Dal & Beans:

• Rajma, Chana dal, Urad dal, Soybeans

Veggies:

• Spinach, Methi, Amaranth, Drumstick leaves, Beetroot

Easy Iron Rich Indian Recipes

1. Palak Dal

Ingredients: Spinach, toor dal, onion, tomato
Method: Pressure cook dal, add spinach, simmer with spices.

2. Bajra Khichdi

Ingredients: Bajra, moong dal, veggies
Method: Cook together, temper with cumin.

3. Soya & Rajma Salad

Ingredients: Boiled soya beans, rajma, onion, lemon
Method: Mix, add herbs and lemon juice.

Sample Iron Boosting Diet Chart

1200 kcal Sample Plan:

• Breakfast: Bajra roti, methi sabzi
• Snack: Dates, raisins
• Lunch: Palak dal, brown rice, beetroot salad
• Snack: Chana dal cheela
• Dinner: Ragi dosa, drumstick leaf stir fry
• Before bed: Fig or raisin

FAQs: Iron Rich Indian Foods

Q: What food is highest in iron in India?
A: Drumstick leaves and bajra are among the top sources.

Q: Which dal is rich in iron?
A: Urad dal, Chana dal, Rajma.

Q: Iron-rich foods for vegetarians/pregnancy/children?
A: Leafy greens, millets, pulses, dates, raisins, soybeans.

Q: Fruits with highest iron in India?
A: Dates, figs, raisins, apricots.

Q: How much iron do I need daily?
A: 17–21mg (women), 27mg (pregnancy), 10–12mg (children).

Expert Advice on Iron Absorption

• Combine iron foods with vitamin C (lemon, amla) for best absorption.
• Avoid tea or coffee with iron-rich meals—they block iron uptake.
• Cook in iron vessels for a boost.

Regional & Cultural Options

Try local iron-rich meals:

• North India: Rajma sabzi, Palak paratha
• South India: Drumstick leaves sambar, Ragi dosa
• West: Bajra rotla, Methi thepla

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