How much iron does curry have?

November 21, 2025 •

3 min read

A single cup of cooked lentils, a common curry base, can contain over 6 mg of iron. However, the total amount of iron in curry depends on a wide range of factors, from the specific spices used to the main ingredients chosen for the dish.

Quick Summary

The iron in curry is primarily determined by its key ingredients like lentils, chickpeas, or meat, rather than the small amount in the spice blend itself. Iron absorption can be improved with specific cooking methods.

Key Points

Source Varies: The primary source of iron in a curry comes from its main ingredients like lentils, meat, or spinach, not the spice powder itself.
Legumes are Key: Lentil and chickpea curries are excellent vegetarian sources, providing substantial non-heme iron.
Meat Curries Offer Heme Iron: Chicken, fish, and other meat-based curries provide more easily absorbed heme iron.
Boost Absorption with Vitamin C: Squeezing lemon or adding tomato can significantly enhance the absorption of non-heme iron from vegetarian curries.
High-Iron Spices and Leaves: Specific ingredients like curry leaves and fenugreek seeds contribute iron and other beneficial nutrients to the dish.
Cooking Matters: Methods like soaking or sprouting legumes and fermenting can improve the bioavailability of iron.

Demystifying the Iron Content in Curry

The question of how much iron does curry have is not a simple one, as 'curry' refers to a vast category of dishes rather than a single food. The iron content can fluctuate dramatically based on the primary protein or vegetable source, preparation method, and even the type of curry powder used. While the concentrated curry powder contains a notable amount of iron per teaspoon (approx. 0.59 mg), this is a small fraction of what an entire dish provides, as the bulk of the mineral comes from the main ingredients.

Iron Sources in a Curry Dish

A curry’s total iron count is the sum of its parts. By selecting the right ingredients, a humble curry can be transformed into a potent source of this essential mineral. Here are some of the most significant contributors:

Lentils and Pulses: Legumes like lentils and chickpeas are stellar plant-based sources of iron. For example, studies have shown that lentil curry can have a very high iron content, significantly contributing to the daily recommended intake.
Spinach and Leafy Greens: Adding leafy greens like spinach (palak) to a curry is an excellent way to boost its iron content. A cup of cooked spinach can provide over 6 mg of iron.
Meat and Fish: Curries featuring meat like chicken, mutton, or fish provide a form of iron called heme iron, which is more readily absorbed by the body than the non-heme iron found in plant sources. Specific fish, like dried sprats or certain types of mackerel, are also very high in iron when used in a curry.
Spices: Beyond the curry powder blend, individual spices contribute. Curry leaves, used for flavouring, are particularly rich in iron and folic acid. Fenugreek seeds (methi) are also a good source.

Maximizing Iron Absorption from Your Curry

Simply including iron-rich ingredients isn't always enough, as the body's ability to absorb non-heme iron can be limited. However, several culinary tricks can help maximize the nutritional benefits of your curry.

The Importance of Vitamin C

Vitamin C is a powerful enhancer of non-heme iron absorption. You can easily incorporate this into your curry meal by:

Squeezing fresh lemon or lime juice over the finished dish.
Adding vitamin C-rich vegetables, such as tomatoes, alongside the iron source.
Serving your curry with a side salad containing vitamin C-rich vegetables like bell peppers.

Traditional Preparation Methods

Ancient cooking methods are often rooted in nutritional wisdom. For curries, this includes:

Sprouting: Sprouting legumes like lentils and chickpeas before cooking helps to break down anti-nutrients called phytates, which can otherwise inhibit iron absorption.
Fermentation: Fermenting batters, common in South Indian cuisine for foods often served with curry, also reduces phytate levels and enhances iron bioavailability.
Using Gastric-Stimulating Spices: Some spices found in curry powder, like fenugreek, are believed to stimulate gastric acid secretion, which may enhance iron absorption.

Comparative Iron Content in Different Curries

The following table shows a comparison of the average iron content in various types of home-cooked curries. These are approximate values, as exact nutritional content depends on the recipe.


Type of Curry	Primary Iron Source	Approx. Iron (mg/kg)	Absorption Type	Factors Influencing Absorption
Lentil Curry (Dal)	Lentils	~72.5	Non-heme	Vitamin C addition, sprouting legumes
Chickpea Curry	Chickpeas	~26.6	Non-heme	Vitamin C addition, soaking chickpeas
Chicken Curry	Chicken	Varies widely, ~27.7	Heme	Inconsistent, depends on recipe
Fish Curry (Sardinella)	Fish (Sardinella)	~60.5	Heme	Cooking method, fish type
Spinach Curry (Palak)	Spinach	High, part of vegetable content	Non-heme	Pair with Vitamin C, cooking method

Conclusion: Making an Iron-Rich Choice

In conclusion, the iron content of a curry is not defined by the spice blend alone but by the combination of its main ingredients, with dishes featuring lentils, chickpeas, dark leafy greens, or meat being particularly rich. While vegetarian curries offer ample non-heme iron, strategic pairing with vitamin C sources like lemon or tomato is crucial for maximum absorption. Traditional cooking methods like sprouting or fermentation further enhance the bioavailability of this vital mineral. By thoughtfully selecting your ingredients and preparation techniques, a delicious curry can become a significant and highly effective part of a diet focused on boosting iron intake.

Frequently Asked Questions

Lentil (dal) or chickpea curries are among the highest in iron for vegetarian options, while curries made with specific types of fish like Sardinella or red meat can also be very rich in iron.

The bioavailability of iron in curry depends on its source. Heme iron from meat and fish is easily absorbed, but the absorption of non-heme iron from plant-based ingredients can be increased by adding Vitamin C and using proper cooking techniques.

Curry leaves contain iron and folic acid, but the quantity used in a typical curry is generally too small to provide a significant boost. They are primarily used for flavour, although their extract is used in supplements.

Yes, cooking can affect iron content. Cooking vegetables in a curry often increases their iron content compared to their raw state. Additionally, preparing legumes correctly by soaking or sprouting can improve iron availability.

Curry can be a beneficial part of a diet to combat iron deficiency, especially when made with iron-rich ingredients and paired with absorption enhancers like Vitamin C. Some studies suggest curry powder can modestly improve iron absorption in iron-depleted individuals.

To increase the iron in a vegetarian curry, incorporate generous amounts of lentils, chickpeas, or spinach. You can also add other iron-rich vegetables like pumpkin or carrots, and don't forget to add a squeeze of lemon juice to enhance absorption.

The bioavailability of iron from commercial curry powder is complex. Some studies suggest it can be enhanced by the spices, while older research indicated that a portion of the iron might be from the grinding process, with uncertain absorption rates.