Is Salmon a Good Source of Iron?

December 7, 2025 •

3 min read

Salmon contains a valuable and easily absorbed form of iron, known as heme iron, which is also present in red meat and poultry. However, it is not considered one of the highest sources of iron compared to other foods and has a relatively lower content. The key benefit of salmon is its high-quality, bioavailable iron combined with other essential nutrients.

Quick Summary

This article evaluates salmon's role as a dietary iron source, detailing its type and quantity of iron. It compares salmon's iron content to other common foods and outlines its synergistic nutritional benefits, including omega-3 fatty acids, for overall health.

Key Points

Heme vs. Non-Heme Iron: Salmon contains heme iron, a form that is more readily absorbed by the body than the non-heme iron found in plants.
Moderate Iron Source: Despite containing highly bioavailable heme iron, salmon is not as rich in iron as red meat, liver, or shellfish like clams.
Nutritional Synergy: Salmon provides a full spectrum of synergistic nutrients, including omega-3 fatty acids, Vitamin B12, and Vitamin D, which work alongside its iron content to promote overall health.
Canned vs. Fresh: Canned salmon can offer a slightly higher iron content per serving and provides a convenient, shelf-stable option.
Wild vs. Farmed: Wild-caught salmon may have a marginally higher iron content than farmed salmon, but both are nutritious options and good sources of heme iron.
Enhanced Absorption: The heme iron in salmon is absorbed more effectively, which is a key advantage compared to consuming larger quantities of non-heme iron.

What Type of Iron is in Salmon?

Salmon contains heme iron, the type of iron that is most readily absorbed by the body. Heme iron is found exclusively in animal products, including meat, poultry, and fish. In contrast, non-heme iron is found in plant-based foods and is less efficiently absorbed. The presence of highly absorbable heme iron makes the modest amount of iron in salmon more valuable than the same quantity of non-heme iron from a plant source. However, it's worth noting that canned salmon often has a slightly higher iron content than fresh salmon.

Comparing Salmon's Iron to Other Foods

While salmon contains heme iron, it is not classified as one of the highest sources of iron overall, especially when compared to red meat and shellfish. For example, a 100g serving of salmon may contain just over 1mg of iron, whereas a similar serving of beef or liver can contain significantly more. Even some plant-based foods, like lentils or chickpeas, can offer higher quantities of non-heme iron per serving. However, the bioavailability of the heme iron in salmon is a distinct advantage, as is its comprehensive nutritional profile.

Nutritional Synergy: Beyond Just Iron

One of the main reasons to include salmon in your diet is the full spectrum of nutrients it provides. These components work together to support overall health in ways that a single, iron-heavy source cannot. Here are some of the synergistic benefits:

Omega-3 Fatty Acids: Salmon is famously rich in EPA and DHA omega-3s, which are vital for brain function, reducing inflammation, and heart health. These fatty acids also aid in circulation, which supports the transport of oxygen via red blood cells, complementing iron's role in the body.
Vitamin B12: Salmon is an excellent source of vitamin B12, a nutrient crucial for producing healthy red blood cells. Its presence alongside iron makes salmon a powerful contributor to healthy blood and energy levels.
Vitamin D: Salmon is one of the few natural food sources of vitamin D. This vitamin is essential for calcium absorption and bone health, but it also supports the immune system and works in tandem with other vitamins and minerals.
Astaxanthin: The pink color of salmon comes from this powerful antioxidant, which has been linked to protecting the brain and nervous system.

Is Wild-Caught or Farmed Salmon Better for Iron?

The iron content in salmon can vary slightly depending on whether it is wild-caught or farmed. Some studies and data indicate that wild-caught salmon tends to have a marginally higher concentration of minerals like iron, calcium, and magnesium. This is likely due to the varied, natural diet of wild salmon. However, the difference is not substantial enough to make farmed salmon a poor source of iron. Both options still provide valuable heme iron and other nutrients. Farmed salmon, for instance, often has a higher fat content, which includes beneficial omega-3s, and is typically more widely available and affordable. Ultimately, both wild and farmed salmon offer significant nutritional value and the decision depends on personal preference, availability, and budget.

Comparison Table: Iron in Salmon vs. Other Foods


Food (100g serving)	Iron Content (mg)	Type of Iron	Absorption	Notes
Beef (Rump Steak)	~3.6 mg	Heme	High	Excellent source of heme iron.
Salmon (Steamed)	~0.4 mg	Heme	High	Moderate source, high bioavailability.
Canned Salmon	~2 mg (per serving)	Heme	High	Convenient, shelf-stable option.
Liver (Pate)	~5.9 mg	Heme	High	Very rich source of heme iron.
Lentils (Cooked)	~3.5 mg	Non-Heme	Lower	Non-heme absorption can be boosted with Vitamin C.
Spinach (Boiled)	~1.6 mg	Non-Heme	Lower	Non-heme source, better absorbed with Vitamin C.
Clams (Canned)	~23.8 mg (3 oz)	Heme	High	Extremely high source of heme iron.
Oysters (Raw)	~9.2 mg	Heme	High	Very high source of heme iron.

Conclusion

In summary, while salmon is not the highest dietary source of iron compared to foods like red meat or clams, the iron it does contain is highly beneficial due to its heme form, which is efficiently absorbed by the body. The value of salmon as an iron source is further enhanced by its rich content of omega-3 fatty acids, B vitamins, and vitamin D, which create a powerful nutritional synergy. Both wild-caught and farmed salmon offer these benefits, with wild salmon having a slight edge in mineral density. Incorporating salmon into a balanced diet is an effective way to boost your intake of high-quality iron and other vital nutrients for overall health and well-being. https://ods.od.nih.gov/factsheets/Iron-Consumer/

Frequently Asked Questions

While salmon contains beneficial, highly absorbable heme iron, it is not a high-concentration iron source compared to other foods like red meat or fortified cereals. If you are anemic, it is best to incorporate a variety of high-iron foods, including red meat and legumes, and consult a doctor for a tailored dietary plan.

The iron in salmon is the same type (heme) as in red meat and is absorbed just as efficiently. However, red meat generally contains a much higher quantity of iron per serving than salmon.

Canned salmon can sometimes contain slightly more iron per serving compared to fresh salmon due to the canning process. It also provides a convenient and shelf-stable way to add iron to your diet.

Yes, there can be a small difference. Wild-caught salmon is sometimes found to have a slightly higher mineral density, including iron, compared to farmed salmon. However, the difference is minimal, and both are considered nutritious sources of heme iron.

Salmon is rich in Vitamin B12, which is crucial for red blood cell production, and omega-3 fatty acids, which support circulation. These nutrients work synergistically with the iron to promote healthy blood and overall wellness.

Yes, salmon is a beneficial food for these groups. The highly absorbable heme iron, along with omega-3s for brain development and Vitamin B12, make it a valuable part of their diet. As always, consult a healthcare provider for specific dietary recommendations.

You can add canned salmon to salads, create quick salmon patties, or mix it into pasta dishes. For fresh salmon, try baking or grilling it with lemon juice to further enhance iron bioavailability.