MineralsmgKey Nutrient

Foods Rich in Iron

Essential mineral for oxygen transport in blood (hemoglobin) and energy metabolism. India has one of the highest rates of iron deficiency anemia globally.

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ Key Benefits

Carries oxygen in blood
Supports energy production
Essential for cognitive function
Vital during pregnancy

Deficiency Signs

Anemia (fatigue, pallor)
Poor concentration
Weakened immunity
Complications in pregnancy

Higher needs:Women of reproductive age · Pregnant women · Vegetarians · Children

Daily Requirement (RDA)

mg/day

Adult Male

mg/day

Adult Female

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Iron

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Thyme spices	124	729%	USDA
2	Basil spices	90	528%	USDA
3	Spearmint	88	515%	USDA
4	Marjoram spices	83	486%	USDA
5	Beluga whale	72	426%	USDA
6	Ralston enriched wheat bran flakes cereals ready-to-eat	68	398%	USDA
7	Cereal babyfood	67	395%	USDA
8	Cumin seed spices	66	391%	USDA
9	Canadian cultivated emi-tsunomata seaweed	66	391%	USDA
10	Cereal babyfood	64	377%	USDA
11	Cereal babyfood	64	376%	USDA
12	Turmeric spices	55	324%	USDA
13	Freeze-dried parsley	54	317%	USDA
14	Spleen sheep	53	312%	IFCT
15	Cereal babyfood	53	312%	USDA
16	Spleen goat बकरी की तिल्ली	51	302%	IFCT
17	Bearded (oogruk) seal	50	292%	USDA
18	Quaker cereals	49	291%	USDA
19	Dill weed spices	49	287%	USDA
20	Cereal babyfood	48	284%	USDA
21	Cereal babyfood	48	280%	USDA
22	Cereal babyfood	48	279%	USDA
23	Cereal babyfood	48	279%	USDA
24	Cereal babyfood	48	279%	USDA
25	Rice cereal babyfood	48	279%	USDA
26	Turmeric powder Haldi	46	271%	IFCT
27	Cereal babyfood	45	265%	USDA
28	Cereal babyfood	45	265%	USDA
29	Celery seed spices	45	264%	USDA
30	Variety meats and by-products beef	45	262%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Iron do I need daily?▼

The recommended daily allowance (RDA) for Iron is 17mg/day for adult men and 21mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Iron do for the body?▼

Carries oxygen in blood. Supports energy production. Essential for cognitive function. Vital during pregnancy.

What happens if I don't get enough Iron?▼

Iron deficiency can lead to: Anemia (fatigue, pallor), Poor concentration, Weakened immunity, Complications in pregnancy. Adequate intake through diet or supplementation is recommended.