Discover the power of iron rich, non vegetarian cuisine to combat iron deficiency and boost overall health. Explore various delicious heme iron sources, the nutritional value they bring to the table, and learn how they help maintain optimal iron levels.

Did you know that iron deficiency stands out as the most common nutritional deficiency in the world? It's a silent, yet potent health concern that can lead to fatigue, weakness, and, in severe cases, anemia. But the good news is that it can be easily tackled with the right dietary choices, especially iron rich non veg food. This article dives deep into the potency of heme iron sources predominantly found in non veg meals. We'll also delve into a tantalising array of iron rich non veg foods, promising not only palate pleasure but also a notable boost to your body's iron levels.

What is Iron and Why is it Necessary?

Iron, a powerful mineral, plays a pivotal role in various bodily functions. It is a crucial component of hemoglobin, a protein located in red blood cells that carries oxygen from the lungs to the rest of the body.

The appropriate daily intake of iron can differ according to age and health status. For adults, the recommended daily intake of iron is 19 mg for men and 29 mg for women (non pregnant/non lactating).

There are two primary types of dietary iron, heme iron and non-heme iron. Non-heme iron, available in both plant and animal-based foods, exhibits a broad dietary presence. In contrast, heme iron sources are exclusive to animal-based foods. Prime examples of foods rich in heme iron include lean meats, seafood and poultry, offering a significant contribution to your daily iron intake.

Iron is regarded as a vital nutrient due to its critical role in the synthesis of hemoglobin within our bodies. For adults, healthy iron levels generally span from 14 to 18 g/dl in men and 12 to 16 g/dl in women. An iron level falling below 10 g/dl may signal an iron deficiency. Insufficient iron intake can result in symptoms such as fatigue and weakness, hinting at possible iron deficiency. Thus, it is important to consume hemoglobin rich food to boost your iron intake.

Non Veg Foods That are Loaded with Iron

For those following a non-vegetarian diet, a wealth of options awaits you, not only for indulging your taste buds but also for meeting your iron requirements. Let's explore some iron rich non veg foods:


Mutton, particularly the mutton liver, is considerably high in iron. It can provide up to 18 mg per 100g or almost the entire RDI for adults.

Studies suggest that people who include red meat and poultry in their daily diet may have a lower risk of iron deficiency. So if you want to beat anemia, make sure you include recipes like shahi mutton in your diet.


Who doesn't love those juicy, tender chicken breasts? If you are a chicken lover, you will be glad to know that chicken claims a top spot in the iron rich non veg food club!

IFCT states that 100 grams of chicken can provide you with 9.92 mg of iron, which is approximately 50% of the recommended daily intake (RDI) for men and 33% for women. You can try a delicious  chicken curry or a chicken salad that’s both filling and nutritious.


Seafood like oysters, clams, and prawns are a treasure trove of iron and other valuable nutrients. Oysters are considered one of the best heme iron foods, providing approximately 6.0 mg of iron per 100 grams. Some popular recipes that you may try are  pepper prawns and prawns masala..


Eggs may not contain as much iron as the previously mentioned foods but it’s an ingredient that’s easy to incorporate into your diet, and can be had for breakfast, lunch and dinner. 100 g of boiled eggs would offer 1.2 mg of iron, along with protein and other nutrients. You can cook a tasty boiled egg bhurji for breakfast or an egg rice dish for lunch.


It's clear that a wealth of iron-rich non-vegetarian foods can help combat iron deficiency, while also providing a delightful gastronomic experience. However, it is crucial to exercise moderation when indulging in non-vegetarian sources of food, as excessive consumption can lead to various long-term health complications. Keep in mind, everyone's dietary needs are unique, so it's essential to balance dietary changes with your personal health requirements. Here's to your journey towards better health, nourished by the rich flavours of iron packed non veg foods.