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 Sources of Iron Rich Food

  Last Updated : Jul 24,2020

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Sources of Iron Rich Vegetarian Food

Iron is an important nutrient for our body and for our health. It helps our cells "breathe". Iron is essential in the chemical reactions that produce energy from foods. Therefore, if the iron levels are inadequate, then our body may not be able to use all the energy available to it. So we present you the TOP 35 Vegetarian sources of IRON RICH FOOD. Below is the Top 8 sources and the table shows a bigger list of 35 sources of Iron Rich Foods.
Click here to see your Daily Iron Requirements.

Top 8 Sources of Iron Rich Foods

1.     Garden Cress:  The best source of Iron is soaked Garden Cress seeds. Also called as halim, in the form of Halim Water it is one of the best sources of iron. Lemon is squeezed in it for enhanced iron absorption. A glass of this water fulfils 20% of your day’s requirement of iron. Have it every alternate day to overcome anaemia.

Halim Recipe, Garden Cress, Best Source Of IronHalim Recipe, Garden Cress, Best Source Of Iron

2.    Turmeric Powder (Haldi)Warm Honey Lemon Water with Turmeric is a simple detox solution that can be consumed everyday, first thing in the morning. This spice powder found on every kitchen shelf is a boon to ward off fatigue due to iron deficiency.

Warm Honey Lemon Water with TurmericWarm Honey Lemon Water with Turmeric

3.    Cauliflower Greens : Cauliflower leaves are nothing but the green leaves that cover the cauliflower and often are sold along with the entire cauliflower. We tend to throw away these greens, but they are a store house of iron and other antioxidants. Chop and add them to your chapatti dough – it’s so simple. Want to tickle your taste buds with this leafy vegetable? Try Cauliflower Greens and Besan Muthia.

Cauliflower Greens and Besan MuthiaCauliflower Greens and Besan Muthia

4.    Cow Pea leaves: Another green which is not used very often, but is a good source of iron. Also called as chawli ki bhaji, it can be creatively used to make Chawli Leaves Parota – Bengali style. This parota is also a winner in the flavour and aroma categories, and will go on to top the charts if you serve with a spicy dal for added zing!

Chawli Leaves Parota, Healthy Bengali RecipeChawli Leaves Parota, Healthy Bengali Recipe

5.    Beaten Rice: In simple words it is poha. Poha Cutlet and Poha Nachni Handvo are two novel ways of using this iron filled ingredient.

 Poha Cutlet ( Iron Rich )Poha Cutlet ( Iron Rich )

These tasty and healthy snacks will help you boost your iron and folic acid reserves and build up your haemoglobin stores.

Poha Nachni Handvo

Poha Nachni Handvo

6.    Matki: Very commonly used to make Math chi Bhaji in Maharashtrian cuisine. It is brimming with iron. Sprout it to reap more health benefits. You can use it in the form Matki Salad as a part of your meal. It is good to build your protein reserves too. A host of other vitamins and antioxidants help reduce inflammation in the body.

Matki Salad, Healthy Moath Bean SaladMatki Salad, Healthy Moath Bean Salad

7.   Sesame Seeds: That means til. Yes, these tiny seeds are a storehouse of iron. While its most common use is Til Ladoo, you can also add it to your salads and roti dough.

 Til Laddu, Til Ke Ladoo, Til Gud Ladoo RecipeTil Laddu, Til Ke Ladoo, Til Gud Ladoo Recipe

Want to try something different? Go in for Til Jowar Puris. Baked to perfection, it is a welcome addition for most of us – whether you are a healthy individual or suffering from heart disease, obesity, diabetes, hypertension or PCOS.

Til Jowar Puri, Sesame Seeds and White Millets Cracker

Til Jowar Puri, Sesame Seeds and White Millets Cracker

8.    Bajra Flour: Black millet flour is what it is known as. It abounds in iron. Replace wheat flour rotis with Bajra Rotis at least twice a week. It is a traditional Rajasthani recipe which is brimming with protein, iron and fiber. Serve it with a subzi or dal of your choice.

Bajra Roti

Bajra Roti

Top 35 Sources of Iron Rich Vegetarian Foods

Excellent sources Good sources Fair sources Fair sources
Foods (100/mg) Foods (100/mg) Foods (100/mg) Foods (100/mg)
Garden Cress Seeds 100.0 (mg) Mint Leaves (phudina) 15.6 (mg) Dry Coconut 7.8 (mg) Green gram 4.4 (mg)
Turmeric Powder 67.8 (mg) Colocassia Leaves (patra na patta, alu che paan) 10.0 (mg) pistachios 7.7 (mg) Jowar (white millet) 4.1 (mg)
Spirulina 28.5 (mg) Soya Flour 10.4 (mg) Raisins 7.7 (mg) Ragi (Nachni) 3.9 (mg)
Cow Pea ( Chawli ) leaves 20.1 (mg) Roasted Bengal gram (daria) 9.5 (mg) Lentil 7.6 (mg) Oatmeal 3.8 (mg)
Beaten Rice (poha) 20.0 (mg) Moath beans ( Matki) 9.5 (mg) Watermelon Seeds 7.4 (mg) Jaggery (gur) 2.6 (mg)
Parsley 17.9 (mg) Sesame Seeds(til) 9.3 (mg) Dates, dried (kharek) 7.3 (mg) Peanuts 2.6 (mg)
Dill (shepu leaves) 17.4 (mg) Cow pea ( Chawli beans) 8.6 (mg) Dry Peas 7.1 (mg) Walnuts 2.6 (mg)
Poppy seeds (khus-khus) 15.9 (mg) Bajra (black millet) 8.0 (mg) Horse gram, whole 6.8 (mg) Lettuce 2.4 (mg)
Cauliflower Greens 40 (mg) Watermelons 7.9 (mg) Bengal gram (dal) 5.3 (mg) Pineapple 2.4 (mg)
---- ---- Kidney Beans ( Rajma) 5.1 (mg) Fenugreek (methi) leaves 1.9 (mg)
---- ---- Almonds (badam) 5.0 (mg) Spinach (palak) 1.1 (mg)
---- ---- Sunflower Seeds 5.0 (mg) Figs 1.0 (mg)
---- ---- Whole wheat flour (gehun ka atta) 4.9 (mg) Fresh Dates 1.0 (mg)

More information on Iron.

1. Anaemia Causes, Symptoms, Tackling, Dos and Don’t
2. Iron Rich recipes
3. Iron Rich Breakfast recipes
4. Daily Iron Requirements

We would love to hear from you if you liked the article. Please post your comments. Thanks!

sources of iron rich food

corn palak sabzi recipe | sweet corn spinach sabzi | healthy corn spinach vegetable | with 16 amazing images. Widely available and full of nutrients, spinach makes a colourful and flavoursome companion to corn in this Corn Palak Sabzi. Healthy Corn Palak Sabzi has palak and sweet corn. Palak is one of the fat-free ways of adding antioxidants antioxidants like vitamin C, vitamin A and folate. These together will work to keep your heart free of diseases. Sweet Corn in Corn Palak Sabzi, on the other hand, is known to reduce reduce cholesterol levels and promote heart health. Diabetics are advised to replace the sweet corn with low fat paneer due to the high glycemic load of sweet corn. That will convert the Sweet Corn Spinach Sabzi to a Paneer Palak Sabzi. This Corn Palak Sabzi is a fairly good source of calcium which will aid in promoting bone strength. The fibre from spinach, sweet corn and tomatoes will help to cleanse your digestive tract too. Enjoy Corn Palak Sabzi with whole wheat phulkas instead of maida based naan. Try other healthy subzis like Tendli aur Matki ki Subzi and Hariyali Mutter. Enjoy how to make corn palak sabzi recipe | sweet corn spinach sabzi | healthy corn spinach vegetable | with detailed step by step photos and video below.
healthy gehun ki bikaneri khichdi recipe | gehun ki khichdi for diabetes | whole wheat khichdi | protein rich gehun moong dal ki bikaneri khichdi | with 35 amazing images. healthy gehun ki bikaneri khichdi recipe | gehun ki khichdi for diabetes | whole wheat khichdi | protein rich gehun moong dal ki bikaneri khichdi is a healthy one dish meal. Learn how to make gehun ki khichdi for diabetes. To make healthy gehun ki bikaneri khichdi, clean, wash and soak the wheat in enough water in a deep bowl overnight. Drain well. Grind the wheat to a coarse paste in a mixer without using any water. Keep aside. Clean, wash and soak the moong dal in enough water in a deep bowl for 2 hours. Drain and keep aside. Heat the ghee and oil in a pressure cooker and add the cumin seeds, green chillies and asafoetida. When the seeds crackle, add the ground wheat and moong dal and sauté on a medium flame for a few seconds. Add 3½ cups of hot water, salt and turmeric powder, mix well and pressure cook for 6 whistles. Allow the steam to escape before opening the lid and mix well. Serve immediately with low-fat curds. Inspired by heart-warming Rajasthani Cuisine, whole wheat khichdi is sumptuous and tasty enough to make a complete meal. Replacing rice with whole wheat enhances the fibre and iron content of this recipe, thus making it suitable for diabetes, weight watchers and heart patients. The combination of whole wheat and moong dal (cereal and pulse) makes this a high protein fare, while the use of minimal amounts of oil gives a health touch to the protein rich gehun moong dal ki bikaneri khichdi. The Indian spices added in whole wheat khichdi also have proven health benefits. The cumin seeds and asafoetida are known for their digestive benefits, the green chilli for its antioxidants and the turmeric powder for its anti-bacterial property. Carefully made with well-chosen ingredients, this healthy khichdi is a must try with a bowl of curd. You can make your choice between full fat curd and low fat curd. Tips for healthy gehun ki bikaneri khichdi. 1. Whole wheat is difficult to cook and so has to be soaked overnight. If you want to make for dinner, ensure you soak it to for at least 10 to 12 hours. 2. Blend the soaked and drained wheat into a coarse mixture only. This will lend a good texture to the khichdi. 3. Serving the khichdi is very important, else it might thicken with time. Enjoy healthy gehun ki bikaneri khichdi recipe | gehun ki khichdi for diabetes | whole wheat khichdi | protein rich gehun moong dal ki bikaneri khichdi | with step by step photos.
 by Tarla Dalal
Bajra Khichdi with Green Moong Dal recipe | Bajra Moong Dal Khichdi | healthy Bajra Khichdi | with 19 amazing images. Bajra Khichdi with Green Moong Dal is Protein rich. Our ancestors use to call khichdi as ‘Comfort Food’. But in reality it is more than that. It’s a source of high quality protein for vegetarians as it combines a cereal with a pulse. This Bajra Khichdi with Green Moong Dal is a perfect example to prove this. Here bajra, a cereal, has been combined with green moong dal, a split pulse, to make this nourishing treat. 1 serving of this khichdi provides as high as 12 g of protein, making it a Vegetarain protein rich food. Moreover Bajra Khichdi with Green Moong Dal is served with curd. This will enhance its protein content further. This is a perfect protein rich khichdi for light yet satiating dinner. healthy Bajra Moong Dal Khichdi is made from simple ingredients including bajra, green moong dal, ghee and Indian spices. We make this Bajra Moong Dal Khichdi often on weekdays dinner just to be had with some curd. Although the tempering is extremely simple, the ghee and jeera give it a very appetizing aroma and homely flavour. If you take millets like bajra and nachni, they keep our system warm in the winters and help absorb nutrients and build muscle tissue. Here is a wonderfully tasty and equally easy way to consume bajra. The Bajra Khichdi with Green Moong Dal is a comforting one-dish meal, which you can serve for lunch or dinner. It has a great mouth-feel, and the combo of bajra with green moong dal also has a very good taste. If you wish to add some excitement to the healthy meal, serve it with papad and pickle along with curds. Enjoy how to make Bajra Khichdi with Green Moong Dal recipe | Bajra Moong Dal Khichdi | healthy Bajra Khichdi | with detailed step by step photos below.
 by Tarla Dalal
Whip up this nutritious yet delicious dish for your loved ones, and watch them lose themselves in its rich flavour and interesting texture. This Khumbh Palak is much more flavourful than the average mushroom preparation as it is supplemented by a vibrant spinach paste, a tangy tomato paste, a pungent onion paste as well as whole spices and spice powders! This tongue-tickling treat is rich in protein and iron, and low on calories, which makes it a dieter’s delight. Serve with Oats Roti and Cucumber, Capsicum and Celery Salad .
 by Tarla Dalal
Green power through and through, that’s what the Hare Chane Ke Kebab is all about! A combination of ingredients like hara chana, paneer, mint and coriander makes this a iron, protein, calcium and vitamin rich recipe perfect for pregnant women, children and all others too. A combo of traditional flavour enhancers like ginger, green chillies, onions, lemon juice, etc., enhances the flavour and aroma manifold. The procedure of cooking this kebab on a tava with minimal oil instead of deep-frying it, makes this delectable snack all the more desirable.
palak matar paneer sabzi recipe | palak matar paneer masala | spinach and green peas sabzi | Punjabi palak matar sabzi | with 65 amazing images. palak matar paneer sabzi recipe | palak matar paneer masala | spinach and green peas sabzi | Punjabi palak matar sabzi is an addictively tasty sabzi. Learn how to make spinach and green peas sabzi. To make palak matar paneer sabzi, heat the oil in a deep non-stick pan, add the cumin seeds and asafoetida and sauté on a medium flame for 30 seconds. Add the spinach and sauté on a medium flame for 3 minutes. Add the paneer, green peas, turmeric powder, chilli powder, milk, garam masala, coriander-cumin seeds powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve hot. This quick and easy, no-fuss dish brings together three of your favourite ingredients – spinach, cottage cheese and green peas. A tempering of everyday ingredients and a dash of common spice powders gives the trio a fantastic taste. Palak matar paneer masala is thus a must try! This quick everyday spinach and green peas sabzi is a little watery because the spinach is cooked as such and not blended, but nonetheless it tastes too good for you to even think about the consistency. Relish it fresh off the pan! This sabzi combines beautifully with Indian breads of all kinds, be it rotis or phulkas. All health conscious people including those suffering from diabetes, heart and obesity can reduce the oil to 2 tsp and include this Punjabi palak matar sabzi in their diet. They can also make their choice in between full fat paneer and low fat paneer. This sabzi is a storehouse of other key nutrients like fibre, vitamin A, vitamin C, iron, mangnesium and phosphorus. Tips for palak matar paneer sabzi. 1. You can buy ready-made paneer or make paneer at home. It can be made in advance and refrigerated too. 2. Do not sauté the spinach too much, else it might lose its colour. 3. If you are using less oil, then we suggest you cook on a slow flame. 4. Also if required sprinkle little water to avoid the spinach from sticking to the pan. 5. This sabzi can be packed and carried to work. Enjoy palak matar paneer sabzi recipe | palak matar paneer masala | spinach and green peas sabzi | Punjabi palak matar sabzi | with step by step photos.
jowar methi roti recipe | jowar methi paratha healthy breakfast | masala methi jowar roti | jowar methi roti for weight loss | with 17 amazing images. jowar methi paratha is a satiating breakfast fare with only 87 calories per roti. Learn how to make jowar methi roti for weight loss. The taste and nutrient value of jowar is seldom remembered, but after you try this recipe, it will stay in your memory forever! A perfect combination of jowar and methi, along with flavourful onions, coriander and green chillies, makes this sumptuous masala methi jowar roti a tasteful way to boost your haemoglobin levels. To make jowar methi roti, combine all the ingredients in a bowl and knead into a soft dough using enough warm water. Cover with a lid and keep aside for 10 minutes. Divide the dough into 6 equal portions and roll out each portion into a 125 mm. (5") diameter circle using a little jowar flour for rolling. You may feel this rolling is a little difficult but with time and practice you will surely get it. Heat a non-stick tava (griddle) and cook each roti, using ¼ tsp of oil, till it turns golden brown in colour from both the sides. Serve immediately. Further fenugreek leaves are well known since ages for managing blood sugar levels. It has been combined with jowar flour, which has a medium glycemic index, but the high fibre content in jowar compensates the overall effect. Thus this jowar methi paratha healthy breakfast is a wise choice for diabetics. Weight-watchers and heart patients too can benefit from the fibre content of jowar methi roti for weight loss. The addition of onion in this roti is also beneficial. The antioxidant quercetin in the onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. We recommend this healthy recipe to kids, senior citizens, pregnancy women and women with PCOS also. Tips for jowar methi roti. 1. To make rolling easier, you can roll it between 2 sheets of plastic. 2. As a substitute to fenugreek leaves, you can try adding spinach leaves or cauliflower leaves. Enjoy jowar methi roti recipe | jowar methi paratha healthy breakfast | masala methi jowar roti | jowar methi roti for weight loss | with step by step photos below.
 by Tarla Dalal
bean sprouts dill salad recipe | bean sprouts and suva tossed salad | healthy bean sprouts with dill salad | Indian style sprouts dill salad | with 12 amazing images. bean sprouts dill salad recipe | bean sprouts and suva tossed salad | healthy bean sprouts with dill salad | Indian style sprouts dill salad is a light and colourful way to begin lunch! Learn how to make bean sprouts and suva tossed salad. To make bean sprouts dill salad, combine bean sprouts, dill leaves, tomatoes, lemon juice, basil and salt in a deep bowl and toss well. Serve immediately. Suva, tomatoes and bean sprouts combine beautifully with salt and lemon juice in this tangy, crunchy Indian style sprouts dill salad. Suva is an excellent source of iron, while bean sprouts and tomatoes are rich sources of vitamin C which helps to absorb iron. Further with only 21 calories per serving, this healthy bean sprouts with dill salad qualifies as a nourishing bowl for weight-watchers, heart patients and diabetics too. The fibre in bean sprouts makes this salad extremely satiating. This Indian style sprouts dill salad is sure to help you gain a host of antioxidants like lycopene and vitamin A from tomatoes which help to enhance vision and avoid premature onset of cataract. Along with vitamin C from basil it is beneficial from the skin too. Basil has the power to reduce inflammation in the body. It helps fight free radicals and protects our cells from their harmful effect. Tips for bean sprouts dill salad. 1. Bean sprouts are readily available in the market. Prefer to buy them from the market. 2. If basil is not easily available, replace it with mint leaves. 3. Opt to serve this healthy salad immediately on chopping and tossing, as vitamin C is a volatile nutrient and some of it is lost on exposure to air. Enjoy bean sprouts dill salad recipe | bean sprouts and suva tossed salad | healthy bean sprouts with dill salad | Indian style sprouts dill salad | with step by step photos.
 by Tarla Dalal
The famous south Indian snack becomes unrecognisable in its new tava-cooked avatar! We have modified the traditional, deep-fried Masala Vadai recipe by adding iron and folic acid rich dill leaves, and tava-cooking the vadais. This delicious snack, made with chana dal is suitable for weight watchers and diabetics too, as it has a low glycemic index. Enjoy it with hot tea, and healthy green chutney for extra pep.
 by Tarla Dalal
The very sight of assorted sprouts is appetizing. Of different sizes, shapes and colours, the sprouted beans tempt you to grab a spoon without any delay! In this mouth-watering recipe, the sprouts are combined with spinach, onions and tomatoes, and jazzily flavoured with pav bhaji masala. Even without any oil, the interplay of the spice powders with tomatoes and onions results in a fabulous-tasting subzi. Really, the Mixed Sprouts and Palak Subzi is a super awesome way to top up on iron and folic acid (from the sprouts and spinach), and bid adieu to anaemia. Serve with parathas or rotis .
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Sources of Iron Rich Food
 on 06 Jan 21 10:24 PM

this wasn''t so helpful for me :( but thanks though for the hard work.
Sources of Iron Rich Food
 on 16 Nov 20 05:04 PM

Thanks very much for such wonderful information..
| Hide Replies
Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
17 Nov 20 06:36 PM
Sources of Iron Rich Food
 on 21 Dec 17 05:44 PM

Absolutely wonderful recipes and information on nutrient values of veggies by Tarla Dalal for iron deficiency women like me. This is my 4th month and doctor has prescribed for boosting of Iron level. Corn Palak,Palak Matar Paneer, Mixed Sprouts and Palak Subzi, Jowar Methi Roti, Hare Chane Ke Kebab i tried in my meals now and enjoying it.