What has more iron, salmon or steak?

October 6, 2025 •

4 min read

According to nutritional data, a 100g serving of beef steak typically contains significantly more iron than the same serving size of salmon. When comparing what has more iron, salmon or steak, the answer is clearly steak, but a comprehensive look at their nutritional profiles reveals more than just iron content.

Quick Summary

Steak consistently contains higher levels of iron than salmon, offering a more bioavailable form. This comparison explores the complete nutrient profiles of both to inform dietary choices.

Key Points

Steak is Higher in Iron: A 100g serving of steak contains significantly more iron than a comparable serving of salmon.
Heme vs. Non-Heme Iron: Both steak and salmon provide highly bioavailable heme iron, but red meat is a richer source.
Salmon's Nutritional Strengths: Salmon is particularly rich in heart-healthy omega-3 fatty acids, vitamin D, and selenium.
Steak's Nutritional Strengths: Steak is an excellent source of protein, vitamin B12, and zinc.
Boost Absorption with Vitamin C: Pairing iron-rich foods, especially non-heme sources, with vitamin C can maximize absorption.
Avoid Absorption Inhibitors: Limit consumption of coffee, tea, and high-calcium foods around iron-rich meals.

The Fundamental Difference: Heme Iron

To understand why steak is a richer source of iron, it is crucial to first distinguish between the two types of dietary iron: heme and non-heme. Heme iron, which is found exclusively in animal flesh like meat, poultry, and fish, is far more readily absorbed by the body. Non-heme iron, found in plant-based foods, is less efficiently absorbed.

While both steak and salmon contain heme iron, red meat, particularly beef, is one of the single most accessible sources of this highly bioavailable form. For individuals seeking to boost their iron intake effectively, incorporating red meat can be a powerful dietary strategy. However, the story doesn't end with a simple comparison of iron quantity. The overall nutritional benefits and drawbacks of each food must also be considered for a balanced perspective.

Iron Content Showdown: Steak vs. Salmon

When we look at the numbers, the difference in iron content is substantial. The exact amount varies by the cut of beef or type of salmon, but steak consistently comes out on top. For example, a 100g serving of rump steak contains approximately 3.6mg of iron, while a similar portion of steamed salmon contains just 0.4mg. Other data supports this, showing beef at around 3.5mg and salmon at 1.28mg per 100g. Certain cuts of beef, like hanger steak, can contain even higher concentrations, with one source suggesting as much as 4.0mg per 100g. While salmon is a good source of many other nutrients, its role as a primary iron provider is less significant compared to red meat.

Beyond Iron: A Broader Nutritional View

Choosing between steak and salmon involves more than just their iron content. Each offers a unique set of nutritional advantages that cater to different health goals.

Salmon: The Omega-3 Powerhouse. Salmon is celebrated for its high content of omega-3 fatty acids, specifically EPA and DHA. These fats are essential for heart health, reducing inflammation, and supporting brain function. It is also an excellent source of Vitamin D and selenium. The omega-3 content in salmon is a primary reason it is often recommended as part of a heart-healthy diet.
Steak: The Micronutrient Hub. Beyond its rich heme iron content, steak provides a robust profile of other vital nutrients. It is an excellent source of protein and is particularly rich in Vitamin B12 and zinc. These nutrients are crucial for immune health, energy production, and various metabolic functions. It is important to remember that different cuts of beef and how they are raised (e.g., grass-fed vs. grain-fed) can alter their nutritional makeup, including fat content.


Nutritional Comparison: Steak vs. Salmon (per 100g serving)	Nutrient	Steak (Rump)	Salmon (Steamed)
Iron (mg)	~3.6mg	~0.4mg
Iron Type	Heme	Heme
Bioavailability	High	High
Omega-3s	Low	High
Vitamin B12	High	High
Vitamin D	Minimal	High
Zinc	High	Lower
Protein	High	High
Saturated Fat	Moderate to High	Low to Moderate

Boosting Your Iron Absorption

For those who consume both animal and plant-based iron sources, maximizing absorption is key. The following strategies can help optimize your iron intake:

Pair with Vitamin C: Eating foods rich in vitamin C alongside non-heme iron sources can significantly increase absorption. Examples include citrus fruits, bell peppers, broccoli, and strawberries. A squeeze of lemon juice over a salad with spinach or lentils can make a difference.
Include Heme Iron: Even a small amount of heme iron from meat, fish, or poultry can help your body absorb non-heme iron from other foods. This is particularly useful for vegetarians and those who eat minimal meat.
Avoid Iron Blockers: Certain foods and drinks can inhibit iron absorption. It is best to avoid consuming large amounts of coffee, tea, and calcium-rich foods (like dairy) within a couple of hours of an iron-rich meal.

Non-Heme Iron Sources

It is also important to remember that many plant-based foods are excellent sources of non-heme iron and can contribute to overall iron intake, especially when combined with absorption-enhancing strategies. Some examples include:

Lentils, beans, and other legumes
Dark leafy greens like spinach and kale
Fortified grains and cereals
Nuts and seeds

Conclusion: Which is the Best Source for You?

While the nutritional data clearly answers the question, what has more iron, salmon or steak, by highlighting steak as the superior source, the best choice for you depends on your overall dietary needs. For those needing a significant boost in readily absorbed iron, steak and other red meats are highly effective. However, salmon offers a compelling nutritional package with its healthy omega-3 fatty acids, making it a valuable part of a balanced diet, especially for cardiovascular health. A healthy diet does not require you to choose one over the other but rather to incorporate a variety of nutrient-dense foods. If you are concerned about your iron levels, consulting a healthcare professional is always recommended.

For more detailed information on dietary iron sources and absorption, you can visit the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

The iron in both steak and salmon is heme iron, which is absorbed more efficiently by the body than the non-heme iron found in plant sources. However, steak generally contains a higher concentration of this readily absorbed iron.

Steak is a great source of protein, vitamin B12, and zinc. Salmon is well-known for its omega-3 fatty acids, which benefit heart and brain health, and is also rich in vitamin D and selenium.

Yes, you can increase iron absorption by pairing iron-rich foods with vitamin C sources, such as citrus fruits or bell peppers. Conversely, substances in coffee, tea, and calcium-rich foods can inhibit absorption, so it's best to consume them separately from iron-heavy meals.

For heart health, salmon is often considered the better choice due to its high levels of omega-3 fatty acids, which help reduce inflammation. While beef provides important nutrients, some cuts can be high in saturated fat.

Farmed and wild salmon can have different nutritional profiles. Wild-caught salmon is often considered healthier, with potentially better omega-3 to omega-6 ratios and fewer contaminants, though both remain beneficial.

Vegetarians and vegans can get non-heme iron from sources like lentils, beans, spinach, and fortified cereals. To boost absorption, they should pair these foods with vitamin C and cook with cast-iron pans. They may also consider iron supplements if recommended by a doctor.

No, the iron content can vary by cut. For example, some sources indicate that hanger steak has a higher iron content per 100g compared to ribeye or sirloin.