What are the best animal sources of iron?

October 31, 2025 •

4 min read

Heme iron, found in animal products, is far more bioavailable than the non-heme iron found in plants, with the body absorbing up to 35% of it. To maximize your intake and prevent iron deficiency, it's essential to understand what are the best animal sources of iron and how to incorporate them into your diet. (Markdown OK)

Quick Summary

This guide details the top animal-based foods rich in highly-absorbable heme iron, including organ meats, red meats, poultry, and seafood. It outlines which options provide the most iron and offers practical tips for enhancing overall iron absorption through a balanced nutrition diet.

Key Points

Organ Meats are Highest: Liver, heart, and kidneys are among the most concentrated animal sources of heme iron.
Shellfish is Potent: Clams, oysters, and mussels contain exceptionally high levels of easily absorbed iron.
Red Meat is Reliable: Lean red meat, particularly game like venison, is a dependable and bioavailable source of heme iron.
Darker Meat is Better: Opt for dark meat poultry (thighs and legs) over white meat for a higher iron content.
Combine with Vitamin C: For enhanced absorption of all iron types, pair iron-rich meals with foods high in vitamin C.
Consider Cooking Methods: Cooking with a cast-iron skillet can increase the iron content of your food.
Timing Matters: Avoid drinking tea or coffee and consuming calcium-rich foods at the same time as an iron-rich meal to prevent absorption interference.
Iron is Essential: Heme iron is critical for oxygen transport and energy production in the body.

Why Heme Iron Matters

Iron is a vital mineral critical for producing hemoglobin, which transports oxygen throughout the body. When iron levels are low, it can lead to iron-deficiency anemia, causing fatigue, weakness, and other health issues. The iron from animal sources, known as heme iron, is more readily and efficiently absorbed by the body compared to non-heme iron from plants. For individuals at higher risk of deficiency, such as pregnant people or those with heavy periods, focusing on animal sources can be a highly effective dietary strategy.

The Richest Animal Sources of Iron

For the most potent dose of heme iron, certain animal products stand out. Organ meats top the list due to their concentrated nutrient density, while shellfish and red meat also offer significant amounts.

Organ Meats

Liver: Often hailed as a superfood, liver from various animals is an incredibly rich source of iron. Chicken liver provides about 9.8mg per 100g, while lamb liver offers 10.33mg per 100g. It is also packed with other essential nutrients like B vitamins, copper, and selenium.
Heart and Kidney: The heart and kidneys of animals also provide substantial iron. For example, a beef heart is rich in iron, protein, and other nutrients.
Blood Sausage: Traditional dishes like blood sausage, made from animal blood, are also exceptionally high in bioavailable iron.

Shellfish

Clams: Among all shellfish, clams are one of the most concentrated sources of iron. A 100g serving can contain an impressive 14mg of iron, a significant portion of the daily requirement.
Oysters: Known for their zinc content, oysters are also excellent for iron. A 100g serving of raw oysters delivers about 3.9mg of iron.
Mussels: Similar to oysters, mussels are a great source of iron, with levels comparable to or higher than red meat.

Red Meat and Game

Beef: Lean beef is a readily available and highly effective source of heme iron. Lean cuts of beef can provide around 2.47mg of iron per 100g.
Venison: This lean game meat is an exceptionally rich source of iron, offering nearly 5mg per 100g, making it more iron-dense than beef.
Lamb: A roasted leg of lamb provides a solid amount of iron, contributing to your daily needs.

Poultry and Fish

Dark Meat Poultry: While white meat is leaner, the dark meat from chicken and turkey contains more iron. For example, a chicken thigh has more iron per 100g than chicken breast.
Sardines: Canned sardines are not only rich in Omega-3 fatty acids but also offer a good dose of iron, around 2.9mg per 100g for cooked sardines.
Tuna: Canned tuna, especially packed in oil, can provide a moderate but helpful amount of iron.

Comparison of Animal Iron Sources

To help visualize the difference, here is a comparison of the iron content in common animal food sources (values can vary by cooking and preparation method).


Food Source	Serving Size	Approximate Heme Iron Content	Notes
Clams	100g	~14mg	Exceptionally high iron content
Lamb Liver	100g	~10.33mg	Very high in iron and Vitamin A
Chicken Liver	100g	~9.8mg	Nutrient-dense source
Oysters	100g	~8.26mg	Also a great source of zinc
Venison	100g	~4.98mg	A leaner, iron-rich game meat
Lean Beef (cooked)	100g	~2.47mg	Excellent source of protein and iron
Canned Sardines	100g	~2.9mg	Good source of calcium and Omega-3s
Chicken Thigh (cooked)	100g	~0.7mg	Dark meat has more iron than white meat
Canned Tuna (in brine)	100g	~1.0mg	Moderately good source of iron

Maximizing Absorption from Animal Sources

Even with highly bioavailable heme iron, certain dietary practices can further optimize absorption.

Pair with Vitamin C-rich Foods: Eating animal sources of iron alongside foods high in vitamin C, such as bell peppers, citrus fruits, or tomatoes, can enhance the absorption of non-heme iron in the same meal.
Use a Cast-Iron Skillet: Cooking your meats and other foods in a cast-iron skillet can increase the food's iron content, providing an extra boost.
Space out Calcium Intake: Calcium can inhibit the absorption of both heme and non-heme iron. If you consume high-calcium foods like dairy, consider spacing them a few hours apart from your main iron-rich meal.
Avoid Tea and Coffee: Tannins and polyphenols found in coffee and tea can also interfere with iron absorption. It's best to enjoy these beverages between meals rather than with them.
Don't Overcook: While cooking is essential, overcooking meat can reduce its soluble heme iron content. Aim for a proper cooking temperature without charring the meat to preserve nutrients.

Conclusion

Building a diet rich in the best animal sources of iron is an effective way to maintain healthy iron levels and prevent deficiency. Incorporating a variety of organ meats, shellfish, and lean red meat can provide a robust and easily absorbed source of this essential mineral. When paired with strategic eating habits—like combining with vitamin C and managing the timing of calcium-rich foods—you can significantly optimize your iron intake. While supplements may be necessary for some, a balanced diet is the cornerstone of long-term iron health. For personalized nutritional guidance, consulting a healthcare professional is always recommended.

For more information on nutrition, visit the National Institutes of Health (NIH) website for additional facts and dietary guidelines.

Frequently Asked Questions

Heme iron is found in animal products and is much more easily absorbed by the body (15–35%). Non-heme iron is found in plant foods and is absorbed at a much lower rate (2–10%). Eating heme iron-rich foods significantly boosts the absorption of both types.

Clams and organ meats like liver typically contain the highest concentration of iron per serving among animal sources. For example, 100g of clams can provide around 14mg of iron.

Yes, cooking can cause some changes, but meat remains a good source of iron. While some soluble heme iron can decrease, the overall iron content is preserved. Cooking methods that cause less moisture loss are better.

While poultry contains heme iron, especially in the darker meat, it is not as concentrated as sources like organ meat, red meat, or shellfish. A varied diet including multiple animal and plant sources is recommended for robust iron intake.

Yes, canned seafood like sardines and tuna are convenient and effective sources of heme iron. Canned sardines, in particular, provide a notable amount of iron per serving and are also rich in other nutrients.

Pork is a decent source of heme iron, with some cuts containing more than others. Pork loin has some iron, but it is generally less iron-dense than red meat like beef or lamb.

To improve absorption of non-heme iron from plants, pair them with a source of vitamin C (e.g., squeeze lemon juice on spinach). Also, avoid consuming coffee, tea, and high-calcium foods near your iron-rich meals, as they can inhibit absorption.