Does Salmon or Turkey Have More Iron? A Nutritional Comparison

December 7, 2025 •

4 min read

According to nutritional data, turkey—especially the darker meat—consistently contains more iron per serving compared to salmon. However, the real story goes beyond a single nutrient, and understanding the full nutritional profile of each can help you make the best choice for your dietary needs.

Quick Summary

Turkey, particularly dark meat, provides significantly more iron per serving than salmon. Both are high-quality protein sources containing highly absorbable heme iron, but they offer distinct nutritional benefits, including different vitamin and fat profiles.

Key Points

Iron King: Turkey: Turkey, particularly the dark meat, contains significantly more iron per serving than salmon.
Absorption Advantage: Heme Iron: Both turkey and salmon contain heme iron, which is absorbed more efficiently by the body compared to plant-based non-heme iron.
Beyond Iron: Salmon's Superpowers: Salmon is a superior source of heart-healthy omega-3 fatty acids, Vitamin D, and Vitamin B12, offering distinct health benefits.
Health is a Balance: For optimal health, consider incorporating both turkey and salmon into your diet to benefit from their unique nutritional advantages.
Maximize Absorption with Vitamin C: When eating non-heme iron from other foods, pairing them with Vitamin C-rich items like citrus or peppers can enhance absorption.
Choose Your Cut Wisely: To maximize iron from turkey, select darker meat cuts over leaner, white breast meat.

Comparing Iron Content: Turkey's Advantage

When focusing specifically on the mineral iron, poultry like turkey offers a clear advantage over fish like salmon. The iron content varies depending on the cut of meat. For instance, dark turkey meat, like that found in the thigh, contains a higher concentration of iron than white breast meat. Nutritional data indicates that roasted dark turkey meat can provide around 3.26 mg of iron per cooked cup, while a fillet of Atlantic wild salmon might offer about 1.58 mg. This difference makes turkey the superior choice if your primary goal is to boost your iron intake from a single food source.

Heme vs. Non-Heme Iron: Absorption Matters

It's also important to consider the type of iron present in these foods. Both salmon and turkey contain heme iron, which is found in animal products. Heme iron is more readily absorbed by the body than non-heme iron, which comes from plant-based sources. The body can absorb up to 30% of the heme iron consumed, significantly more than the 2–10% absorption rate for non-heme iron. This high absorption rate is a key benefit of choosing either of these options, though turkey still provides a greater overall quantity.

Beyond Iron: A Holistic Nutritional Comparison

While turkey wins the iron debate, salmon has its own impressive nutritional profile that should not be overlooked. Salmon is famously rich in omega-3 fatty acids, which are crucial for brain health and reducing inflammation. It is also an excellent source of Vitamin B12 and Vitamin D, often containing much higher amounts of these vitamins than turkey. In contrast, turkey is higher in zinc and certain B vitamins like B2 and B3. A balanced diet can incorporate both to take advantage of their unique benefits.

Nutritional Comparison Table

Here is a quick look at how cooked roast turkey and baked salmon stack up in key nutritional categories per serving.


Nutrient	Roast Turkey	Baked Salmon	Notes
Iron (mg)	~1.09	~0.44	Turkey is significantly higher in iron.
Protein (g)	~28.6	~25.4	Both are excellent protein sources.
Calories (kcal)	~189	~274	Turkey generally has fewer calories.
Total Fat (g)	~7.39	~18.4	Salmon is higher in fat, primarily healthy omega-3s.
Vitamin D	Lower	Higher	Salmon is a top source of Vitamin D.
Vitamin B12	Lower	Higher	Salmon contains significantly more B12.
Zinc (mg)	Higher	Lower	Turkey provides higher levels of zinc.

Health Benefits of Iron

Iron is an essential mineral that plays a vital role in many bodily functions. A sufficient intake of iron is necessary for several reasons:

Oxygen Transport: Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body.
Energy Production: It aids in energy production and metabolism.
Immune System Support: Adequate iron is necessary for a healthy immune system to fight off infections.
Cognitive Function: Proper iron levels support brain health, concentration, and memory.

Practical Tips for Boosting Iron Intake

To maximize your iron intake, consider these strategies:

Pair with Vitamin C: For plant-based or non-heme iron sources, combining them with Vitamin C-rich foods (like oranges, broccoli, or bell peppers) can significantly increase absorption. While heme iron from turkey and salmon is well-absorbed on its own, this tip is great for overall iron optimization.
Choose the Right Cut: If you're opting for turkey, choose the darker meat, such as thigh or leg, to get the maximum iron benefit.
Include Variety: Don't rely on just one source. Incorporate a mix of heme iron sources (turkey, salmon, beef) and non-heme sources (lentils, spinach, fortified cereals) into your diet.
Cook in Cast Iron: Using a cast iron skillet can transfer a small amount of iron into your food, boosting your intake subtly.

Conclusion

In the direct comparison of iron content, turkey is the winner, providing more iron per serving than salmon, especially in its dark meat cuts. However, a complete picture of their nutritional value shows that salmon offers superior omega-3 fatty acids and higher levels of vitamins D and B12, crucial for other aspects of health. The best choice depends on your specific health goals. For a significant iron boost, lean towards turkey. For a more comprehensive nutritional profile that includes heart-healthy fats, salmon is an excellent choice. By understanding these differences, you can make informed decisions to create a well-rounded and nutritious diet. Both protein sources contain the highly bioavailable heme iron, ensuring that the iron they do provide is absorbed efficiently by your body.

An authoritative outbound link for further reading on dietary iron can be found on the National Institutes of Health website, a trusted source for health information.

Frequently Asked Questions

Both turkey and salmon contain heme iron, which is found in animal proteins. Heme iron is more easily and efficiently absorbed by the body compared to non-heme iron, which comes from plant sources.

Dark turkey meat, such as the thigh or leg, is higher in iron than white breast meat. If boosting your iron intake is the goal, choosing dark meat is the more effective option.

Yes, while turkey has more iron, salmon is significantly richer in heart-healthy omega-3 fatty acids, Vitamin D, and Vitamin B12. These nutrients are crucial for brain function, bone health, and red blood cell production.

To increase iron absorption, especially for non-heme iron from plant-based foods, pair your iron-rich meals with foods high in Vitamin C, such as citrus fruits, bell peppers, or broccoli.

Turkey generally has fewer calories than salmon, making it a better choice for a low-calorie diet. However, salmon's higher fat content comes from healthy omega-3s, which are essential for health.

Adequate iron is essential for red blood cell production, oxygen transport, energy production, and immune system function. An iron deficiency can lead to fatigue and other health issues.

Canned salmon can be a good source of protein and other nutrients, but its iron content is still lower than that of turkey. Always check the nutrition label for specific values, as iron content can vary.