What Meat Has the Highest Iron? Your Guide to Heme-Rich Proteins

November 13, 2025 •

4 min read

With approximately 10 million Americans suffering from an iron deficiency, it's vital to understand which food sources can help meet your needs. In the world of animal-based proteins, certain meats offer significantly higher amounts of this essential mineral than others, making them a powerful tool for boosting your intake. If you're wondering what meat has the highest iron, the answer points toward organ meats and select types of shellfish.

Quick Summary

Organ meats, such as liver and heart, are the most iron-dense options, followed by shellfish like clams and oysters, and red meats such as venison and beef. Meat provides highly bioavailable heme iron, which is absorbed far more efficiently by the body compared to plant-based non-heme iron. Strategically including these nutrient-rich proteins in your diet can effectively help prevent and address an iron deficiency.

Key Points

Organ Meats Top the List: Beef and chicken liver contain the most iron per serving, offering significantly more than standard cuts of meat.
Shellfish is an Excellent Source: Oysters, clams, and mussels are surprisingly rich in heme iron, making them an potent dietary source.
Heme Iron is More Bioavailable: The iron in meat (heme iron) is much more easily absorbed by the body than the non-heme iron found in plants.
Darker Meat Indicates Higher Iron: Dark-colored poultry meat and game meats like venison generally contain more iron than lighter counterparts.
Vitamin C Boosts Non-Heme Iron Absorption: Combining meat with vitamin C-rich foods can enhance the absorption of non-heme iron from plant-based foods consumed in the same meal.
Dietary Considerations Matter: Certain foods like dairy, coffee, and tea can inhibit iron absorption, so it's best to consume them separately from iron-rich meals.
Consult a Doctor for Deficiencies: While diet can improve iron levels, persistent deficiency or suspected overload requires a medical professional's guidance.

Organ Meats: The Undisputed Champions of Iron

When evaluating what meat has the highest iron, organ meats consistently top the list. While they may not be a common staple in modern Western diets, their nutritional density is unmatched. Beef liver is a prime example, offering an exceptional amount of highly absorbable heme iron.

Why Organ Meats Offer More Iron

The reason organ meats are so rich in iron relates to their function within the animal's body. Organs like the liver are responsible for storing essential nutrients, including iron. Consuming these parts is a direct way to ingest a concentrated source of this vital mineral. The iron in organ meats is also in the heme form, making it significantly easier for your body to absorb compared to the non-heme iron found in plants.

Top Organ Meats for Iron:

Chicken Liver: Exceptionally high in iron, often containing over 11 mg per 100g serving.
Beef Liver: A potent source with a significant iron content of around 6.5 mg per 100g serving.
Heart (Beef and Pork): A good source of iron, along with other nutrients like protein and B vitamins.

Shellfish: A Surprising and Potent Source

Beyond traditional meats, certain shellfish are an iron powerhouse. Clams, oysters, and mussels contain some of the most concentrated levels of heme iron available from animal sources, often rivaling or even surpassing organ meats on a per-serving basis. This makes them an excellent addition to a balanced, iron-rich diet.

Red Meat and Game Meats

Red meat is a well-known source of iron, but some varieties are better than others. Darker, leaner red meats, particularly game meats, typically contain more iron than common cuts of beef or pork. This is due to the higher concentration of myoglobin in the muscle tissue of active animals.

High-Iron Red Meats:

Venison: Known for its low fat content and high iron concentration, with about 4.98mg per 100g.
Kangaroo: Impressively high in iron, containing around 3.4mg per 100g, while also being very lean.
Lean Beef: Lean ground beef and beef rump are reliable sources of heme iron, with amounts typically ranging from 2.5mg to 3.6mg per 100g.

Comparison of Iron Content in Popular Meats

To illustrate the differences, here is a comparison of iron content (per 100g) for various cooked or raw meat and shellfish options:


Source	Preparation	Iron (mg)	Bioavailability	Type of Iron
Chicken Liver	Cooked	~11.6	High	Heme
Clams	Variable	~3–14	High	Heme
Beef Liver	Cooked	~6.5	High	Heme
Oysters	Raw	~8.3	High	Heme
Venison	Roasted	~5.0	High	Heme
Beef (Lean)	Cooked	~2.5–3.6	High	Heme
Lamb	Cooked	~1.8–2.5	High	Heme
Dark Turkey Meat	Cooked	~1.2	High	Heme
Pork Tenderloin	Cooked	~1.2	High	Heme
Light Chicken Meat	Roasted	~0.7	High	Heme

Factors Affecting Iron Absorption

Simply eating iron-rich meat is not the only factor in maintaining healthy iron levels. How your body absorbs this mineral is crucial. The high bioavailability of heme iron from meat is one of its major advantages. To further enhance absorption, consider these strategies:

Combine with Vitamin C: Adding vitamin C to a meal containing both heme and non-heme iron can significantly increase the absorption of non-heme iron from other foods.
Limit Inhibitors: Certain foods and beverages can inhibit iron absorption. These include calcium-rich foods like milk and cheese, and drinks high in tannins like coffee and tea. Try to avoid consuming these immediately before, during, or after an iron-rich meal.
Use Cast Iron Cookware: Cooking in a cast-iron skillet can increase the iron content of your food, particularly for acidic foods that are cooked for a long time.

Potential Risks and Considerations

While increasing dietary iron is essential for many, some individuals must be cautious. Certain health conditions, such as hemochromatosis, cause the body to absorb too much iron, leading to dangerous iron overload. It is always recommended to consult with a healthcare professional before making drastic changes to your diet or adding supplements, especially if you suspect an iron deficiency. For those with a proven need, focusing on lean cuts of red meat, poultry with dark meat, and the occasional serving of organ meat is an excellent way to boost iron intake naturally and effectively.

Conclusion: Making the Best Choices for Iron Intake

For those aiming to increase their iron intake, organ meats and certain shellfish offer the highest concentration of the highly absorbable heme iron. While more common red meats like beef and lamb are excellent, they typically contain less iron per serving than organ meats. By understanding these differences and practicing good dietary habits, you can effectively manage your iron levels. Incorporating a variety of iron-rich animal proteins and mindful eating strategies ensures your body gets the most benefit from this vital nutrient. Whether through a hearty beef liver dish or a fresh shellfish platter, boosting your iron intake with the right meat can have a significant positive impact on your health and energy levels.

Frequently Asked Questions

The single highest meat source of iron is organ meat, specifically liver. Chicken liver often contains over 11 mg of iron per 100g, with beef liver also being a very potent source.

Yes, the iron found in meat, known as heme iron, is significantly better absorbed by the body than the non-heme iron found in vegetables. Your body can absorb up to 30% of heme iron, compared to only 2-10% of non-heme iron.

Leaner cuts of beef, particularly game meats like venison and kangaroo, tend to have higher iron content. Among standard cuts, rump steak and extra lean ground beef are excellent sources.

Yes, you can. While red meat is a great source, you can also get heme iron from poultry, fish, and especially shellfish. Combining non-heme iron sources like lentils and spinach with vitamin C-rich foods also helps improve absorption.

Cooking does not significantly destroy the iron in meat. In fact, some cooking methods, like using a cast-iron skillet, can increase the iron content of your food.

Beyond preventing anemia, iron-rich meat supports a healthy immune system, aids in energy production, improves sleep quality, and contributes to healthy brain function.

For most, yes. Pregnant people have a higher daily iron requirement, and meat is a bioavailable source of heme iron. However, any dietary changes during pregnancy should be discussed with a healthcare provider.