How much iron you need
The ICMR-NIN Nutrient Requirements for Indians (2020) put the recommended daily iron intake at about 19 mg for an adult man, about 29 mg for an adult woman, and about 16 mg for a child aged 7 to 9. Needs are higher for women because of monthly blood loss, and higher again in pregnancy, which a doctor should guide.
If you think you have low iron or anaemia, get a blood test and follow your doctor's advice. Food helps you meet your daily need; it is not a treatment.
Why it's common to fall short
Anaemia is widespread in India. The National Family Health Survey (NFHS-5, 2019–21) found anaemia in about 57% of women aged 15 to 49 and about 67% of children aged 6 to 59 months. Iron deficiency is a major cause, though not the only one.
Vegetarian diets can carry plenty of iron, but plant iron (non-haem iron) is absorbed less readily than the iron in meat, and tea or coffee with meals reduces absorption further. So what you eat it with matters as much as what you eat.
Vegetarian foods that carry iron
Dals and pulses: chana, rajma, moong, masoor and lobia. Green leafy vegetables: palak, methi, bathua, sarson and amaranth (chaulai). Millets: ragi and bajra. Seeds: til (sesame) and garden cress (halim). Dried fruit such as raisins, dates and dried apricots. Jaggery carries a little iron too, though it is mostly sugar.
Iron content varies with the variety, how the food is grown and how it is cooked, so think of these as regular habits across the week rather than a number to hit from one food.
Help your body use it
Pair iron foods with vitamin C at the same meal: amla, lemon squeezed over dal or sabzi, guava, oranges, tomato. Vitamin C helps the body absorb plant iron.
Keep tea and coffee away from meals: have them an hour or so before or after. Their tannins and polyphenols reduce iron absorption. Sprouting and fermenting (sprouted moong, idli, dosa) also make the iron in grains and pulses easier to absorb.
Where our brownie fits, honestly
Our Soya Protein Brownie is a dessert, not an iron source to rely on. From the recipe, one 75 g piece has about 6.3 mg iron, calculated and not lab-tested yet (lab test pending). We make no iron claim for it until it is tested, and none about anaemia ever: a food can't treat or prevent it.
If you want something sweet anyway, it's one option among the foods above, not a replacement for them. It is sweetened with jaggery, so it is not suitable for people with diabetes.