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 · INDB · USDA · CoFID · Ciqual · AFCD

✓ 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	Sea lettuce (Enteromorpha sp.), dried or dehydrated	234	>999%	Ciqual
2	Spices, thyme, dried	124	729%	USDA
3	Dried thyme	124	729%	Ciqual
4	Thyme, dried, ground	124	727%	AFCD
5	Thyme, dried, ground	124	727%	CoFID
6	Ground cardamom	100	588%	CoFID
7	Spices, basil, dried	90	528%	USDA
8	Dried basil	90	528%	Ciqual
9	Dried spearmint	88	515%	USDA
10	Dried mint	88	515%	Ciqual
11	Molokhia powder (dried jute leaves)	87	512%	Ciqual
12	Spices, marjoram, dried	83	486%	USDA
13	Dried marjoram	83	486%	CoFID
14	Dried marjoram	83	486%	Ciqual
15	Sea lettuce (ulva sp.), dried or dehydrated)	79	464%	Ciqual
16	Whale, beluga, meat, dried (Alaska Native)	72	426%	USDA
17	Dried provence herbs	70	411%	Ciqual
18	Dried mixed herbs	69	406%	CoFID
19	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	68	398%	USDA
20	Babyfood, cereal, oatmeal, with honey, dry	67	395%	USDA
21	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	66	391%	USDA
22	Spices, cumin seed	66	391%	USDA
23	Seed cumin	66	391%	Ciqual
24	Cumin (cummin) seed, dried, ground	66	390%	AFCD
25	Cumin seeds	66	390%	CoFID
26	Babyfood, cereal, oatmeal, dry fortified	64	377%	USDA
27	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	64	376%	USDA
28	Atlantic wakame (Alaria esculenta), dried or dehydrated	62	362%	Ciqual
29	Curry powder	58	343%	CoFID
30	Mushrooms, Jew's ear, tender, dried, raw	56	330%	CoFID

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.