Iron-Rich Foods for Vegetarians in India (Per 100g Table)
Share
Quick answer: The richest everyday vegetarian iron sources in India are halim (garden cress) seeds, sesame (til) seeds and pumpkin seeds, followed by flax seeds, dals, chana, rajma and leafy greens. Adults need roughly 19-29mg of iron a day, and eating these foods with lemon or amla helps your body absorb more of it.
Iron per 100g: vegetarian foods
| Food (per 100g) | Iron (approx.) |
|---|---|
| Sesame seeds (til) | 14-15mg |
| Pumpkin seeds | 8-9mg |
| Chia seeds | 7.7mg |
| Rajma (dry) | 8mg |
| Masoor dal (dry) | 6.5-7.5mg |
| Chana / chickpeas (dry) | 6mg |
| Flax seeds (alsi) | 5.7mg |
| Cashews (kaju) | 6.7mg |
| Sunflower seeds | 5.2mg |
| Oats | about 4.5mg |
| Almonds (badam) | 3.7mg |
| Spinach (palak, raw) | 2.7mg |
Approximate values based on USDA FoodData Central. Values vary by variety and processing. Halim (garden cress) seeds are also widely reported as very iron-rich in Indian food tables, but published values vary a lot.
How much iron do you need?
ICMR-NIN's 2020 recommendations suggest about 19mg a day for adult men and 29mg for adult women. Women need more, which is why iron-rich snacks matter in daily meals.
Why iron matters
- Contributes to normal formation of red blood cells and haemoglobin
- Supports normal oxygen transport in the body
- Contributes to normal energy levels
Tips to absorb more iron from vegetarian food
- Add vitamin C: squeeze lemon on poha, chana chaat or sprouts; add amla or guava to your day.
- Space out tea and coffee: have them at least an hour away from iron-rich meals.
- Soak and sprout dals, chana and rajma.
- Snack smart: swap evening namkeen for 30g of oil-free flavoured pumpkin seeds (about 2.5mg iron).
- Try halim: soak 1 teaspoon of halim seeds in milk or lemon water, or add to laddoos.
Easy iron-rich Indian snack ideas
- Til and gud chikki in winter
- Roasted chana with a squeeze of lemon
- Oats with chia seeds and pumpkin seeds
- Homemade trail mix with seeds, kaju and raisins
Read more: magnesium-rich foods in India, zinc-rich vegetarian foods and pumpkin seeds benefits.
Shop the seeds and snacks in this article
- Oil-free flavoured pumpkin seeds: an iron- and protein-rich swap for namkeen.
- Raw pumpkin seeds: add to oats, salads and raita.
- Halim (aliv) seeds 100g: a traditional iron-rich seed for laddoos and drinks.
- Raw chia seeds 100g: easy to add to breakfast.
- Raw flax seeds (alsi) 100g: for rotis, chutneys and smoothies.
This article is general information, not medical advice. If you think you may be low in iron, consult a doctor.
