Iron deficiency is one of the most common nutrient gaps in India, especially for women. These are the foods with the most iron per 100 g, both vegetarian and non-vegetarian. Top pick: Sesame Seeds, with 14.6 mg iron per 100 g.
| # | Food | Iron / 100 g | Calories / 100 g | Typical serving |
|---|---|---|---|---|
| 1 | Sesame Seeds | 14.6 mg | 573 kcal | 1 tbsp (9 g): 1.3 mg, 52 kcal |
| 2 | Cornflakes | 12.7 mg | 357 kcal | 1 bowl (30 g): 3.8 mg, 107 kcal |
| 3 | Dark Chocolate (70-85%) | 11.9 mg | 598 kcal | 1 square (10 g): 1.2 mg, 60 kcal |
| 4 | Chicken Liver (boiled) | 11.6 mg | 167 kcal | 1 piece (60 g): 7 mg, 100 kcal |
| 5 | Pumpkin Seeds | 8.8 mg | 559 kcal | 20 g (2 tbsp): 1.8 mg, 112 kcal |
| 6 | Mutton Liver (cooked) | 8.5 mg | 169 kcal | 1 piece (60 g): 5.1 mg, 101 kcal |
| 7 | Hemp Seeds (hulled) | 8 mg | 555 kcal | 20 g (2 tbsp): 1.6 mg, 111 kcal |
| 8 | Chia Seeds | 7.7 mg | 486 kcal | 1 tbsp (12 g): 0.9 mg, 58 kcal |
| 9 | Watermelon Seeds (dried) | 7.3 mg | 555 kcal | 20 g: 1.5 mg, 111 kcal |
| 10 | Cashew | 6.7 mg | 553 kcal | 10 pieces (16 g): 1.1 mg, 88 kcal |
| 11 | Soya Chunks (cooked) | 6 mg | 115 kcal | 1 katori (100 g): 6 mg, 115 kcal |
| 12 | Til Chikki | 6 mg | 490 kcal | 1 piece (25 g): 1.5 mg, 123 kcal |
| 13 | Flax Seeds | 5.7 mg | 534 kcal | 1 tbsp (10 g): 0.6 mg, 53 kcal |
| 14 | Pine Nuts | 5.5 mg | 675 kcal | 20 g (handful): 1.1 mg, 135 kcal |
| 15 | Rewari | 5.5 mg | 460 kcal | 3 pieces (20 g): 1.1 mg, 92 kcal |
| 16 | Sunflower Seeds | 5.3 mg | 584 kcal | 20 g (2 tbsp): 1.1 mg, 117 kcal |
| 17 | Soybeans (boiled) | 5.1 mg | 172 kcal | 1 katori (100 g): 5.1 mg, 172 kcal |
| 18 | Bajra Roti | 5 mg | 280 kcal | 1 roti (50 g): 2.5 mg, 140 kcal |
| 19 | Cashew Butter | 5 mg | 587 kcal | 1 tbsp (16 g): 0.8 mg, 94 kcal |
| 20 | Rajgira Ladoo | 5 mg | 420 kcal | 1 ladoo (25 g): 1.3 mg, 105 kcal |
| 21 | Hazelnut | 4.7 mg | 628 kcal | 20 g (handful): 0.9 mg, 126 kcal |
| 22 | Peanuts | 4.6 mg | 567 kcal | 1 katori (30 g): 1.4 mg, 170 kcal |
| 23 | Roasted Chana (dry) | 4.6 mg | 369 kcal | 1 katori (30 g): 1.4 mg, 111 kcal |
| 24 | Tahini | 4.4 mg | 592 kcal | 1 tbsp (15 g): 0.7 mg, 89 kcal |
| 25 | Cornflakes with Milk | 4 mg | 110 kcal | 1 bowl (200 g): 8 mg, 220 kcal |
Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Cornflakes rank high only because they are fortified with iron. Iron from plants (non-heme iron) is absorbed less well than iron from meat. Pair vegetarian iron sources with vitamin C (lemon on your dal, amla, guava, tomatoes), and keep tea and coffee away from iron-rich meals, since they reduce absorption.
Per 100 g, the top five are Sesame Seeds (14.6 mg), Cornflakes (12.7 mg), Dark Chocolate (70-85%) (11.9 mg), Chicken Liver (boiled) (11.6 mg), Pumpkin Seeds (8.8 mg). Values are from INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central.
ICMR-NIN (2020) recommends about 19 mg of iron a day for adult men and 29 mg for adult women (who lose iron through menstruation). If you feel constantly tired or breathless, get a blood test before taking supplements.
Knowing the right foods is step one. Get an Indian diet plan with your exact portions and targets, built by NASM-certified Coach Himanshu.