Does Any Fish Have High Iron? Surprising Seafood Sources

January 2, 2026 •

3 min read

According to the World Health Organization, iron deficiency is the most common nutritional disorder in the world. The good news is that, contrary to popular belief, certain fish species and shellfish are surprisingly rich sources of iron, effectively answering the question, "Does any fish have high iron?"

Quick Summary

Several fish and shellfish varieties, including clams, mussels, sardines, tuna, and mackerel, contain substantial amounts of highly absorbable heme iron. Darker, oilier fish tend to have higher iron concentrations than their paler counterparts. Incorporating these specific seafood options into a balanced diet can be a valuable strategy for increasing iron intake.

Key Points

Shellfish is a top source: Clams, mussels, and oysters are particularly rich in highly absorbable heme iron, often surpassing the iron content of red meat.
Canned fish is convenient: Varieties like sardines and tuna, particularly when canned, offer a readily available and convenient source of iron.
Dark, oily fish is key: Look for species with darker or oilier flesh, such as mackerel and certain types of salmon, as they generally contain more iron.
Enhance absorption with vitamin C: Pairing iron-rich fish with foods high in vitamin C, like citrus or bell peppers, significantly increases the body's iron absorption.
Be mindful of potential contaminants: When choosing fish, be aware of mercury levels in certain species and consult official guidelines for safe consumption.

Surprising Sources of Heme Iron in the Sea

While red meat is famously known for its high iron content, many people overlook the ocean's contributions to this vital mineral. The iron found in fish and shellfish is primarily heme iron, which is the most easily absorbed by the human body. This makes it a highly efficient dietary choice for those seeking to increase their iron levels. When considering which seafood to consume, look for options with darker or oilier flesh, as this is a key indicator of higher iron concentration.

Which Seafood Provides the Most Iron?

Several species of fish and shellfish stand out for their exceptional iron levels. Shellfish, in particular, are iron powerhouses. Clams, mussels, and oysters often contain higher amounts of iron per serving than many cuts of red meat. Among finfish, certain types of oily and canned varieties are great choices. For instance, a small serving of canned sardines or tuna can contribute significantly to your daily iron intake. Anchovies, often used in pastes or as a pizza topping, are also surprisingly iron-rich.

Shellfish: Clams, oysters, and mussels are top contenders for iron content. A 100-gram serving of clams can contain up to 3 mg of iron.
Canned Fish: Canned sardines and tuna are convenient and affordable sources. A small can of tuna can provide a noticeable portion of the daily value for iron.
Oily Fish: Mackerel is a great option, known for its high iron levels as well as other essential nutrients like omega-3 fatty acids.
Dark-Fleshed Fish: Fish with darker flesh, such as wild salmon, generally contain more iron than lighter-fleshed varieties.

How to Maximize Iron Absorption from Fish

Beyond simply eating iron-rich seafood, there are strategies to enhance your body's ability to absorb the mineral. The presence of vitamin C is a significant factor, as it helps the body utilize non-heme iron from plant-based foods and further enhances the absorption of heme iron from animal sources. Pairing your fish with a squeeze of lemon juice or a side of bell peppers can boost your intake. Conversely, avoid consuming beverages like coffee or tea at the same time, as compounds in them can inhibit iron absorption.

Comparison: Iron Content in Popular Seafood vs. Red Meat


Food Item (per 100g)	Iron Content (approximate mg)	Heme Iron Availability	Key Benefits	Notes
Clams	3 mg	High	Protein, Vitamin B12	Excellent source of heme iron.
Sardines (canned)	2.92 mg	High	Omega-3s, Vitamin D	Also provides bone-strengthening calcium.
Mackerel	1.57 mg	High	Omega-3s, Protein	Oily fish with notable iron content.
Canned Tuna	1.4 mg	High	Protein, Omega-3s	A convenient and accessible option.
Beef (cooked)	2.3 mg	High	Protein, Zinc	Higher iron but often higher saturated fat.

Potential Concerns and Sourcing

When incorporating fish into your diet, it is important to be aware of potential contaminants like mercury, especially with larger, longer-lived species. Reputable health organizations like the EPA and FDA provide guidelines for safer seafood choices. They often recommend choosing species lower on the food chain, such as sardines and mackerel, which tend to have lower levels of mercury. For those with specific health concerns, consulting a healthcare provider or a registered dietitian is always recommended. When shopping, wild-caught fish often have a higher nutrient density, but farmed fish can also be a good, fortified source.

The Role of Fish in a Balanced Diet

Integrating a variety of iron-rich fish and shellfish can significantly improve your dietary iron intake. This is particularly beneficial for individuals at risk of iron deficiency, such as pregnant women, young children, and those with certain dietary restrictions. Furthermore, seafood offers a complete package of beneficial nutrients beyond just iron, including high-quality protein, vitamin B12, and heart-healthy omega-3 fatty acids. By making informed choices, you can leverage the nutritional power of the ocean for better health.

Conclusion

To answer the question, "Does any fish have high iron?" with certainty, yes. Several species of fish and, especially, shellfish are excellent sources of this essential mineral. By choosing options like clams, sardines, and mackerel, and preparing them in a way that maximizes absorption, you can easily and deliciously boost your iron intake. The combination of highly bioavailable heme iron with other key nutrients makes these seafood choices a valuable addition to a healthy and balanced diet.

Outbound Resource

For more detailed nutritional information and daily iron recommendations, consult the resources provided by the National Institutes of Health(https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/).

Frequently Asked Questions

While it varies, shellfish like clams and oysters typically have the highest iron content among seafood. Canned sardines and anchovies are also very high on the list.

Yes, many types of canned fish, including sardines, tuna, and mackerel, are notable sources of iron. The canning process does not diminish their iron content.

Yes, fish is an excellent source of iron, especially because it contains heme iron, which is more readily absorbed by the body than the non-heme iron found in plants. This makes it particularly effective for addressing or preventing anemia caused by iron deficiency.

Yes, certain fish are safe and beneficial for iron intake during pregnancy. However, pregnant individuals should follow EPA/FDA guidelines regarding species with lower mercury content, such as salmon, sardines, and trout, to ensure safety.

While red meat is a well-known source, some shellfish, like clams, can contain comparable or even higher levels of iron per serving. The heme iron in both is highly bioavailable.

Yes, a well-planned pescatarian diet can easily provide sufficient iron. By including a variety of iron-rich fish and shellfish, along with other plant-based sources, individuals can meet their daily iron requirements.

Salmon contains a moderate amount of iron, with wild salmon generally having more than farm-raised varieties. While not the highest source, it is still a good contributor, alongside its rich omega-3 and vitamin content.