What are the best sources of iron in meat?

December 5, 2025 •

3 min read

Heme iron from animal-based foods is far more bioavailable than non-heme iron from plants, with absorption rates up to 30%. This makes understanding what are the best sources of iron in meat essential for those looking to optimize their intake and combat deficiencies like anemia.

Quick Summary

An overview of the highest heme iron sources in meat, poultry, and seafood, discussing which options are most potent and how combining them with non-heme sources can maximize absorption.

Key Points

Heme vs. Non-Heme Iron: Meat is a potent source of heme iron, which is significantly more bioavailable and easily absorbed by the body than non-heme iron from plants.
Organ Meats are King: Beef liver and other organ meats like kidneys and heart are the most iron-dense meat sources available.
Shellfish Offers High Iron Content: Clams, oysters, and mussels are not only rich in iron but also provide other important minerals like zinc.
Red Meat is a Reliable Source: Venison, beef, and lamb are excellent, accessible sources of high-quality heme iron, protein, and other nutrients.
Don't Overlook Dark Meat Poultry: Dark meat from chicken and turkey offers more heme iron than breast meat, making it a better choice for boosting iron.
Boost Absorption with Vitamin C: Combining iron-rich meat with Vitamin C-rich foods can enhance the absorption of non-heme iron present in the meal.
Manage Dietary Inhibitors: Be mindful of consuming high-calcium foods, coffee, or tea around the same time as an iron-rich meal, as they can hinder absorption.

Understanding the Two Types of Iron

Before diving into specific meats, it's crucial to understand the two forms of dietary iron: heme and non-heme. Heme iron is derived from hemoglobin and myoglobin in animal tissue and is the most easily absorbed by the human body. Non-heme iron, found primarily in plant-based foods, is less efficiently absorbed. Meats and seafood contain both, but their heme iron content is what makes them superior sources for boosting iron levels effectively.

Highest Heme Iron Sources: Organ Meats

Organ meats are nutritionally dense and are hands-down the richest sources of dietary iron, surpassing muscle meats by a significant margin.

Liver: Often at the top of the list, beef and chicken liver provide a massive iron boost. A 3.5-ounce (100-gram) serving of beef liver contains around 6.5 mg of iron, and chicken liver is also exceptionally high.
Kidney and Heart: These organ meats, from sources like beef and pork, are also packed with iron and other essential nutrients, offering a potent nutritional punch.

Top Tier: Red Meats and Shellfish

Red meats and certain shellfish offer another excellent route for obtaining highly bioavailable heme iron.

Red Meat: This includes beef, venison, lamb, and pork. Venison is particularly potent, with about 4.98mg of iron per 100g serving. Ground beef also offers a solid amount, with a 3.5-ounce serving providing around 2.7 mg of iron.
Shellfish: Among the most impressive sources are clams, mussels, and especially oysters. Clams are exceptionally rich, sometimes containing over 14 mg of iron per 100g, while oysters and mussels also offer significant amounts.

Good Sources: Poultry and Fish

While typically containing less iron than red meat or shellfish, poultry and fish remain valuable dietary contributors.

Dark Meat Poultry: Opt for darker cuts like chicken or turkey thighs and legs, as they contain more heme iron than the leaner breast meat. A 3.5-ounce portion of dark turkey meat, for instance, provides 1.4 mg of iron, whereas white meat has only 0.7 mg.
Fish: Certain types, such as tuna, mackerel, and sardines, are good sources of iron. A 3-ounce serving of canned tuna contains approximately 1.4 mg.

Maximizing Iron Absorption from Meat

To get the most out of your iron-rich meat, consider the following dietary synergies:

Pair with Vitamin C: The presence of Vitamin C greatly enhances the absorption of non-heme iron. While meat provides heme iron, pairing it with vitamin C-rich foods like bell peppers or citrus fruits can boost overall absorption.
Avoid Inhibitors: Certain foods and drinks, like tea, coffee, and large amounts of calcium, can inhibit non-heme iron absorption if consumed close to an iron-rich meal.

Comparative Iron Content in Common Meats (per 100g serving)


Meat Type	Heme Iron Content (mg)	Notes on Content
Beef Liver	~6.5 mg	Highest heme iron source, also rich in Vitamin A and B vitamins.
Venison	~4.98 mg	A very lean and dense source of iron, along with protein and zinc.
Clams	~14 mg	Exceptional source, often exceeding red meat in iron content.
Ground Beef	~2.7 mg	A readily accessible source of heme iron.
Dark Turkey Meat	~1.4 mg	Higher iron content than white turkey meat.
Canned Tuna	~1.4 mg	A convenient source of iron, also rich in omega-3s.
Skinless Chicken Breast	~1 mg	A lower but still valuable source of iron.

Conclusion

For those seeking to maximize their iron intake through meat, organ meats like liver, followed closely by shellfish such as clams and oysters, represent the most potent sources of highly bioavailable heme iron. Red meat, particularly venison and beef, remains an excellent and accessible option. Including a variety of these meats, along with complementary foods rich in Vitamin C, can help ensure your body efficiently absorbs this critical nutrient for optimal health and to prevent deficiencies. While poultry and fish offer less iron per serving, they are still valuable contributors to a balanced, iron-rich diet. The distinct advantage of heme iron in meat lies in its superior bioavailability, offering a powerful way to support healthy iron levels.

For more detailed nutritional information on these and other foods, consult the USDA FoodData Central database.

Frequently Asked Questions

Organ meats, such as beef liver, contain the highest concentration of iron, with a 3.5-ounce serving of beef liver providing about 6.5 mg of highly absorbable heme iron.

Yes, the iron in meat is primarily heme iron, which is significantly more bioavailable and easily absorbed by the body than the non-heme iron found in plants. The body can absorb up to 30% of heme iron, compared to only 2-10% of non-heme iron.

While most red meats are good sources, the iron content varies by type and cut. For instance, venison is particularly high, offering nearly 5 mg per 100g, while a standard 100g serving of ground beef contains less.

You can maximize iron absorption by pairing meat with foods rich in Vitamin C, such as bell peppers, citrus fruits, or broccoli. The 'meat factor' also helps enhance the absorption of non-heme iron from other foods eaten in the same meal.

Chicken and fish, while not as iron-rich as red meat or organ meat, still contain valuable heme iron. Dark meat poultry offers more iron than white meat. Certain fish, like tuna and sardines, are also decent sources.

Clams are often cited as one of the best shellfish for iron, sometimes containing more iron per serving than many red meats. Oysters and mussels are also excellent sources.

Cooking does not significantly destroy the iron in meat. However, excessive overcooking or charring, especially of red meat, can create potentially harmful compounds. Boiling or stewing, where the cooking liquid is consumed, can retain more minerals.