Mineralsmg
Iron-Rich Indian Foods
Daily Requirement (RDA)
17
mg/day
Adult Male
21
mg/day
Adult Female
13
mg/day
Child
Source: ICMR 2020
Top 30 Indian Foods Rich in Iron
| # | Food | mg/100g | Source |
|---|---|---|---|
| 1 | Thyme spices | 124 | USDA |
| 2 | Basil spices | 90 | USDA |
| 3 | Spearmint | 88 | USDA |
| 4 | Marjoram spices | 83 | USDA |
| 5 | Beluga whale | 72 | USDA |
| 6 | Ralston enriched wheat bran flakes cereals ready-to-eat | 68 | USDA |
| 7 | Cereal babyfood | 67 | USDA |
| 8 | Cumin seed spices | 66 | USDA |
| 9 | Canadian cultivated emi-tsunomata seaweed | 66 | USDA |
| 10 | Cereal babyfood | 64 | USDA |
| 11 | Cereal babyfood | 64 | USDA |
| 12 | Turmeric spices | 55 | USDA |
| 13 | Freeze-dried parsley | 54 | USDA |
| 14 | Spleen sheep | 53 | IFCT |
| 15 | Cereal babyfood | 53 | USDA |
| 16 | Spleen goat | 51 | IFCT |
| 17 | Bearded (oogruk) seal | 50 | USDA |
| 18 | Quaker cereals | 49 | USDA |
| 19 | Dill weed spices | 49 | USDA |
| 20 | Cereal babyfood | 48 | USDA |
| 21 | Cereal babyfood | 48 | USDA |
| 22 | Rice cereal babyfood | 48 | USDA |
| 23 | Cereal babyfood | 48 | USDA |
| 24 | Cereal babyfood | 48 | USDA |
| 25 | Cereal babyfood | 48 | USDA |
| 26 | Turmeric powder Haldi | 46 | IFCT |
| 27 | Cereal babyfood | 45 | USDA |
| 28 | Cereal babyfood | 45 | USDA |
| 29 | Celery seed spices | 45 | USDA |
| 30 | Variety meats and by-products beef | 45 | USDA |
All values per 100g edible portion. Data from IFCT 2017, INDB, and USDA FoodData Central.
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