Is Salmon Low in Iron? Debunking the Nutritional Myth

January 2, 2026 •

4 min read

While celebrated for its omega-3 fatty acids, a 3-ounce serving of cooked Atlantic salmon contains nearly a milligram of iron. So, is salmon low in iron? The answer is nuanced, as its iron content is modest but highly bioavailable, making it a valuable dietary contributor to this essential mineral.

Quick Summary

Salmon is a decent source of heme iron, which the body absorbs more efficiently than plant-based iron, making it a valuable dietary addition. Canned varieties can contain slightly more iron, and its overall contribution depends on dietary context.

Key Points

Heme Iron Advantage: Salmon contains highly absorbable heme iron, making it an efficient source despite moderate quantities.
Canned Offers More: Ounce for ounce, canned salmon often offers more iron than fresh, especially if bones are included in the process.
Pair to Maximize Absorption: Combining salmon with vitamin C-rich foods, like citrus or tomatoes, enhances the body's overall iron absorption.
Not the Highest Source: While beneficial, salmon's iron content is lower than red meat, organ meats, and certain shellfish like oysters.
Beyond Iron: In addition to heme iron, salmon is a nutrient-dense food packed with heart-healthy omega-3s, high-quality protein, and multiple B vitamins.
Not a Deficiency Cure-All: For diagnosed anemia, salmon is a helpful component of the diet but is typically not sufficient on its own to resolve the issue; medical advice is necessary.
Wild vs. Farmed Variation: The specific iron content can vary slightly between wild-caught and farmed salmon, though both offer heme iron benefits.

The Different Types of Iron

To understand salmon's role in iron intake, it's essential to differentiate between the two types of dietary iron: heme and non-heme. Heme iron is found exclusively in animal products, while non-heme iron is present in plants and fortified foods. Heme iron, like that found in salmon, is absorbed far more efficiently by the body than non-heme iron. The absorption rate of non-heme iron can be significantly influenced by other foods in a meal.

Salmon's Iron Content: Fresh vs. Canned

While salmon is not the highest source of iron, its contribution is significant due to the type of iron it contains. The amount can vary based on whether it is fresh or canned.

Fresh Salmon: A 3-ounce (100g) serving of cooked wild Atlantic salmon provides approximately 0.88 mg of iron. This is a smaller amount compared to some red meats, but the high absorption rate of heme iron is a key advantage.
Canned Salmon: Canned salmon often contains a slightly higher iron content per serving than fresh. Sources indicate that canned salmon can provide about 1-2 mg of iron per serving, and if the bones are included, the calcium and iron content increases further.

Salmon in Context: A Comparative Analysis

To illustrate where salmon stands among other sources, a comparison table can be helpful. This demonstrates that while it's not an iron powerhouse like beef liver or oysters, its contribution is meaningful.


Food (per 100g)	Iron Content (mg)	Type of Iron	Notes
Beef Liver	5.2–10.8	Heme	One of the highest heme iron sources
Oysters	8.26	Heme	Excellent source of heme iron
Canned Clams	23.8 (per 3 oz)	Heme	Highly concentrated source
Beef (Ground)	2.2–3.5	Heme	Very common, high heme source
Lentils (cooked)	~3.3	Non-Heme	Excellent plant-based source
Spinach (raw)	2.71	Non-Heme	Absorption boosted by vitamin C
Wild Atlantic Salmon	0.88–1.58 (per oz to fillet)	Heme	Efficiently absorbed heme iron

Boosting Iron Absorption with Salmon

One of salmon's key benefits is its ability to boost the absorption of non-heme iron from other foods when consumed together. This is a phenomenon known as the 'meat factor'. Here’s how you can make the most of it:

Pair with Vitamin C: The absorption of non-heme iron is greatly enhanced by vitamin C. Combining salmon with bell peppers, tomatoes, or a spritz of citrus can increase the uptake of iron from the whole meal.
Cook in Cast Iron: Cooking food in a cast iron skillet can also increase its iron content, providing another simple way to boost your intake.
Be Mindful of Inhibitors: Some substances, such as the tannins in tea and coffee, can inhibit iron absorption. It's best to avoid drinking these beverages with an iron-rich meal.

Beyond Iron: A Complete Nutrient Profile

Salmon's health benefits extend far beyond its iron content. This fish is a nutritional powerhouse, providing a wide array of vitamins and minerals.

Omega-3 Fatty Acids: Salmon is one of the best dietary sources of omega-3s, which are crucial for heart and brain health, and have anti-inflammatory effects.
High-Quality Protein: Salmon is packed with high-quality, complete protein, which is essential for building and repairing tissues.
B Vitamins: It is particularly high in Vitamin B12, along with significant amounts of B6 and niacin, which are vital for energy production and neurological function.
Vitamin D: As one of the few natural food sources of vitamin D, salmon helps support bone health and calcium absorption.
Antioxidants: The pigment that gives salmon its color, astaxanthin, is a powerful antioxidant that protects against cellular damage.

Is Salmon Enough for Iron Deficiency?

For individuals with a confirmed iron deficiency or anemia, relying solely on salmon may not be enough to correct the issue. While salmon is a healthy part of an iron-rich diet, more concentrated sources like red meat, organ meats, or supplements (under medical guidance) are often necessary to replenish severely low iron stores. Always consult with a healthcare professional before starting any new supplementation regimen.

Conclusion

In summary, the notion that salmon is low in iron is misleading. While it doesn't contain as much iron as red meat, its iron is in the highly absorbable heme form, making it a very efficient source. Whether fresh or canned, salmon provides a valuable contribution to daily iron intake, especially when paired with vitamin C. When you factor in its rich profile of omega-3s, protein, and other vitamins, salmon proves to be an exceptionally beneficial addition to any healthy diet, making it a smart choice for overall well-being. For comprehensive nutritional information, consider exploring resources like those provided by the National Institutes of Health.

Frequently Asked Questions

Yes, salmon is considered a good source of iron, primarily because it contains highly bioavailable heme iron, which is absorbed by the body more effectively than the non-heme iron found in plant sources.

Canned salmon often provides slightly more iron per serving than fresh salmon. This is partly due to the canning process and the potential inclusion of edible bones, which increases the mineral content.

Yes, red meat, particularly sources like beef and organ meats, contains significantly more iron per serving than salmon. However, salmon's heme iron is still a valuable and easily absorbed contributor.

Heme iron is found in animal proteins (meat, poultry, and fish), while non-heme iron is found in plant foods (grains, vegetables, nuts). The body absorbs heme iron much more efficiently.

The heme iron in salmon is already well-absorbed. However, you can enhance the absorption of non-heme iron from other foods in the same meal by combining it with salmon and consuming foods rich in vitamin C.

While salmon is a beneficial part of an iron-rich diet, it is generally not sufficient on its own to correct an iron deficiency or anemia. A healthcare professional should be consulted for diagnosis and treatment plans for a deficiency.

Salmon is rich in many other nutrients, including anti-inflammatory omega-3 fatty acids, high-quality protein, B vitamins, vitamin D, and antioxidants like astaxanthin.

Salmon is generally considered a low-mercury fish, especially compared to larger predators. Health organizations recommend consuming two servings of fish like salmon per week for its overall health benefits.