What Meat is a Rich Source of Iron?

November 13, 2025 •

3 min read

According to the World Health Organization, iron deficiency is the most common nutritional deficiency worldwide. For those looking to increase their intake through diet, understanding what meat is a rich source of iron is crucial, as animal-based heme iron is the most readily absorbed form for the human body.

Quick Summary

This article explores the best meat sources of iron, focusing on the highly-absorbable heme iron found in red meat, organ meat, and shellfish. It provides detailed information on iron content per serving and offers a comparison of different animal-based options to help you optimize your dietary intake.

Key Points

Organ Meats Offer the Most Iron: Organ meats like liver are the highest meat sources of bioavailable heme iron, with amounts far exceeding muscle meat.
Shellfish is a Top Contender: Clams, mussels, and oysters are exceptionally rich sources of heme iron, often containing more per serving than popular red meats.
Red Meat is a Reliable Source: Lean beef, lamb, and especially game meats like venison are great sources of easily absorbed heme iron for regular consumption.
Heme Iron is Best Absorbed: The body absorbs heme iron from animal sources far more efficiently than non-heme iron from plants, making meat a superior dietary source for increasing iron levels.
Maximize Absorption with Vitamin C: Pairing iron-rich meat with vitamin C-rich foods, such as broccoli or citrus fruits, can further boost the body's iron absorption.
Consider Darker Cuts of Poultry: When choosing poultry, opt for darker meat like thighs, which naturally contains more iron than leaner breast meat.

Understanding Heme vs. Non-Heme Iron

Before diving into specific meat sources, it's essential to understand the two types of dietary iron: heme and non-heme. Heme iron is exclusively found in animal flesh, like meat, poultry, and seafood, while non-heme iron comes primarily from plant sources, such as leafy greens, legumes, and fortified grains.

The key distinction lies in absorption. The body absorbs heme iron much more efficiently, with up to 30% being absorbed, compared to the 2–10% absorption rate for non-heme iron. For individuals seeking to correct a deficiency or simply boost their iron levels, focusing on heme iron sources is often the most effective dietary strategy. Animal proteins also contain some non-heme iron, but it's the heme iron that provides the most significant and reliable boost.

Why Iron is Essential for Your Health

Iron is a vital mineral that plays a crucial role in several bodily functions, including oxygen transport and cellular growth. It is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. A deficiency can lead to anemia, causing extreme fatigue, weakness, and shortness of breath. Other symptoms can include pale skin, headaches, cold hands and feet, and brittle nails. Sufficient iron intake supports cognitive development, immune function, and overall energy levels.

The Top Meat Sources of Iron

When selecting meat for its iron content, certain options stand out for their exceptional levels of bioavailable heme iron. Here are some of the richest sources:

Organ Meats: Organ meats are in a class of their own when it comes to iron content. The liver, in particular, is packed with this essential mineral. For example, 100 grams of chicken liver provides a remarkable 11.6 mg of iron, and beef liver offers 6.5 mg for the same serving. Organ meats like heart and kidney are also excellent choices.
Shellfish: Many types of shellfish are outstanding sources of iron. Clams, mussels, and oysters are particularly notable. Clams can contain 14 mg of iron per 100 grams, making them one of the richest sources available. Oysters and mussels also offer significant amounts.
Red Meat: Beef and lamb are well-known for their high iron content. The specific amount can vary depending on the cut. Lean ground beef and beef liver are especially good sources. Game meats, such as venison and kangaroo, are also excellent alternatives with high iron concentrations.
Poultry: While red meat and organ meats are superior, darker cuts of poultry, like chicken and turkey thighs, contain more iron than lighter breast meat. Dark meat from a chicken, for example, can contain approximately 1 mg of iron per 100g.

Optimizing Iron Absorption from Meat

To maximize the absorption of iron from meat, consider pairing it with foods rich in vitamin C. Vitamin C enhances the absorption of both heme and non-heme iron. A meal combining a lean steak with a side of steamed broccoli or a squeeze of lemon juice can significantly boost your body's ability to utilize the iron. Conversely, it is wise to limit the intake of substances that can hinder iron absorption, such as coffee, tea, and calcium-rich foods, around the time of your meal.

Meat Iron Content Comparison


Meat (100g serving)	Heme Iron (mg)	Notes
Chicken Liver	11.6	Exceptionally high in iron.
Beef Liver	6.5	Another top-tier organ meat source.
Clams	14	Extremely potent source of dietary iron.
Oysters	8.26	Excellent option, especially in raw form.
Venison	4.1	Lean game meat with impressive iron levels.
Lean Ground Beef	3.1	A readily available and popular source.
Dark Meat Chicken	1	Good everyday source, better than breast meat.

Conclusion: Making Informed Choices

Determining what meat is a rich source of iron involves looking beyond common assumptions. While red meat is a valuable source, organ meats like liver and certain shellfish like clams offer significantly higher concentrations of the highly-absorbable heme iron. Including a variety of these animal-based foods in your diet, and pairing them with vitamin C-rich ingredients, is the most effective way to ensure sufficient iron intake. Whether it's for preventing anemia, boosting energy, or supporting overall health, prioritizing these nutrient-dense meats can make a substantial difference. Always consult with a healthcare professional or registered dietitian before making major dietary changes, especially if you suspect an iron deficiency.

For more detailed nutritional information and daily recommended intakes, refer to reliable sources like the National Institutes of Health Office of Dietary Supplements [https://ods.od.nih.gov/factsheets/Iron-Consumer/].

Frequently Asked Questions

Organ meats, particularly liver from chicken or beef, generally have the highest concentration of iron. Shellfish, such as clams and oysters, are also exceptionally rich sources of iron.

Yes, the iron found in meat, known as heme iron, is more readily and efficiently absorbed by the human body compared to the non-heme iron found in plants. The absorption rate for heme iron is significantly higher.

Red meat, such as beef and lamb, typically contains more iron per serving than chicken, especially if comparing muscle meat. However, darker cuts of chicken contain more iron than white breast meat.

Clams, mussels, and oysters are among the best types of shellfish for iron content, with clams often leading the list with a very high concentration of iron.

While cooking does not significantly deplete the iron content of meat, combining it with certain foods can affect absorption. For example, cooking in a cast iron skillet can increase the iron content of food.

Iron is an essential mineral crucial for making hemoglobin, a protein that carries oxygen in red blood cells throughout the body. It supports energy levels, immune function, and overall growth and development.

Vegetarians need to be mindful of their iron intake since they consume only non-heme iron, which is less efficiently absorbed. They should focus on incorporating plenty of iron-rich plant foods and pairing them with vitamin C to enhance absorption.