What Kind of Meat is Highest in Iron? A Nutritional Deep Dive

November 4, 2025 •

3 min read

Iron deficiency is the most common nutritional deficiency worldwide, affecting millions and causing fatigue and weakness. If you are looking to boost your intake, a common question arises: What kind of meat is highest in iron? The answer goes beyond standard red meat, revealing surprising sources that are exceptionally rich in this vital nutrient.

Quick Summary

The highest iron content in meat is found in organ meats like liver and spleen. Shellfish, such as clams and oysters, are also packed with iron, while game meats like venison and kangaroo are richer than typical beef cuts. This guide explores the most potent sources of heme iron in animal products and offers tips for maximizing absorption.

Key Points

Organ Meats are Highest: Liver, spleen, and other organ meats contain significantly more iron than muscle meat.
Shellfish is Potent: Clams, oysters, and mussels are surprisingly rich sources of highly absorbable heme iron.
Game Meat Tops Red Meat: Venison and kangaroo provide more iron per serving than conventional beef and lamb.
Dark Meat is Best: Choosing dark poultry meat (thighs, legs) over white meat (breast) will increase your iron intake from chicken and turkey.
Enhance Absorption: Pairing iron-rich foods with Vitamin C boosts absorption, while avoiding tea, coffee, and calcium with meals improves iron uptake.
Heme is More Bioavailable: The heme iron in animal products is absorbed far more effectively by the body than the non-heme iron found in plants.

Understanding Heme vs. Non-Heme Iron

To understand which meat is richest in iron, it's important to know the difference between the two types of dietary iron: heme and non-heme. Heme iron is found exclusively in animal sources like meat, poultry, and seafood, and is significantly more bioavailable than non-heme iron. This means the body absorbs it more efficiently. Non-heme iron, on the other hand, is present in plant-based foods like vegetables, nuts, and legumes. While both are important, animal-based sources offer a superior route for increasing iron levels.

Organ Meats: The Undisputed Iron Champions

When it comes to sheer iron density, organ meats are in a class of their own. They concentrate nutrients, including iron, to a level far beyond muscle meat. Liver from various animals and beef spleen are at the top of this list. For instance, a 100g serving of chicken liver provides around 11.6mg of iron, and lamb liver is similarly high. Beef spleen, although less commonly consumed, boasts an even higher concentration per gram. These are potent, nutrient-rich options for correcting iron deficiencies, but they should be eaten in moderation due to high levels of other nutrients, such as Vitamin A in liver.

Shellfish: An Iron-Rich Catch

For those who enjoy seafood, shellfish offers some of the highest iron content per serving. Clams, mussels, and oysters are particularly impressive. Some types of clams can contain an incredible 14mg of iron per 100g, while oysters can provide over 8mg and mussels over 7mg for the same serving size. Other fish, including sardines, tuna, and salmon, also contribute to your iron intake but typically in smaller quantities compared to their shellfish counterparts.

The Iron Power of Red Meat and Game

Red meat has long been celebrated as a prime source of heme iron. While it contains less iron per serving than organ meats or shellfish, certain varieties pack a powerful punch. Venison, for example, is a top contender, offering up to 4.98mg of iron per 100g, making it significantly richer than beef or lamb. Other game meats like kangaroo and goat also have notable iron levels. Standard beef provides a respectable amount (around 2.5mg/100g), while lamb and pork contain slightly less.

Poultry: The Dark Meat Difference

When it comes to poultry, the iron content varies depending on the cut. Dark meat, such as chicken and turkey thighs or legs, is a better source of iron than white meat, like breast meat. This is because dark meat contains more myoglobin, the protein responsible for oxygen storage in muscle tissue. For example, turkey leg meat offers three times more iron than breast meat. For those looking for a healthier iron boost from poultry, opting for darker cuts is a simple, effective strategy.

Enhancing and Inhibiting Iron Absorption

Maximizing your body's ability to absorb iron is just as important as choosing the right foods. Here are some key points to consider:

Enhance Absorption with Vitamin C: Consuming meat alongside foods rich in Vitamin C, like citrus fruits, bell peppers, or broccoli, significantly boosts your body's absorption of non-heme iron from other dietary sources.
Beware of Inhibitors: Certain substances can hinder iron absorption. Tannins found in tea and coffee, phytates in grains and legumes, and calcium in dairy products can all interfere with the process, especially when consumed with iron-rich meals.

Comparison of Iron Content in Meats (per 100g)


Meat Type	Example	Approximate Iron Content (mg)
Organ Meat	Chicken Liver	11.6
Organ Meat	Beef Spleen (freeze-dried)	~11.5 per 2g (concentrated)
Shellfish	Clams	14
Shellfish	Oysters	8.26
Game Meat	Venison	4.98
Game Meat	Kangaroo	3.4
Red Meat	Beef	~2.5
Poultry (Dark)	Chicken Thigh	0.7
Pork	Pork Fillet	0.86
Poultry (Light)	Chicken Breast	0.4

Conclusion: Fueling Your Body with Iron

For the highest concentration of iron, organ meats like liver and spleen are the clear winners, followed closely by specific shellfish such as clams. Game meats like venison and kangaroo also offer more iron than standard beef cuts. While red meat is a reliable source, dark poultry meat provides a moderate amount, making it a viable option for those looking to diversify their protein. By understanding which meats are highest in iron and implementing simple strategies to improve absorption, you can build a more nutritionally robust diet to combat fatigue and support overall health. Consulting with a healthcare provider can help determine if your iron levels are adequate.

Frequently Asked Questions

Meat contains heme iron, which is the most easily absorbed form of dietary iron. This high bioavailability makes meat an effective dietary source for increasing or maintaining iron levels in the body.

Organ meats such as liver (from chicken, beef, or lamb) and beef spleen are among the most iron-dense foods available. For example, 100g of chicken liver contains over 11mg of iron.

No, the iron content varies among different types of red meat. Game meats like venison and kangaroo generally contain more iron than beef, lamb, or pork.

Dark poultry meat, such as chicken thighs and turkey legs, contains significantly more iron than white meat, like breast meat. This is due to its higher concentration of myoglobin.

Yes, you can improve iron absorption by eating iron-rich foods with sources of Vitamin C, such as citrus fruits or bell peppers. This is especially helpful for absorbing the non-heme iron found in plant foods.

To maximize iron absorption, it's best to avoid consuming large amounts of tea, coffee (which contain tannins), or dairy products (high in calcium) with iron-rich meals, as they can inhibit iron uptake.

Certain shellfish like clams, oysters, and mussels are incredibly high in heme iron and can rival or even exceed the iron content found in many types of red meat. Clams, for instance, can contain a very high concentration of iron.

The heme iron in animal products is absorbed more readily and efficiently by the body than the non-heme iron found in plant foods. For those with low iron levels, animal sources can be a faster way to boost intake.