Iron Rich Vegetarian Foods in India

Clinical summary

Iron deficiency affects 53% of Indian women. Plant-based (non-heme) iron absorption improves 6x when combined with Vitamin C. Moringa leaves, sesame seeds, and ragi are India's richest vegetarian iron sources.

Frequently asked questions

Which vegetarian food has the most iron?

Moringa leaves contain ~28mg iron per 100g — the highest among common Indian vegetarian foods. Sesame seeds (~14.5mg) and garden cress seeds (Halim, ~100mg) are also excellent sources.

How can vegetarians increase iron absorption?

Pair iron-rich foods with Vitamin C sources (lemon, amla, tomato). Avoid tea/coffee with meals as tannins reduce iron absorption by up to 60%.

Can cooking in iron vessels increase iron intake?

Yes — cooking acidic foods (tomato-based curries, dal) in cast iron vessels can increase iron content of food by 2-3x, especially for liquids and sauces.