What meat is high in iron? A guide to boosting your intake

November 25, 2025 •

4 min read

Iron deficiency affects approximately one in four people in the United States, often leading to fatigue and weakness. To combat this, knowing what meat is high in iron is crucial, as animal-based proteins provide the most readily absorbed form of this essential mineral. This guide will detail the best meaty sources and explain how to maximize your iron intake effectively.

Quick Summary

This guide explores the best meat sources for increasing iron intake, detailing the difference between highly absorbable heme iron and plant-based non-heme iron. It provides comparative data on various meats, offers tips for better absorption, and outlines the benefits of maintaining healthy iron levels.

Key Points

Organ meats are king: Liver from chicken, beef, and lamb provides the highest concentration of iron per serving, offering a significant boost to your intake.
Red meat is a powerful source: Beef, lamb, and venison are excellent providers of highly absorbable heme iron, which is the most bioavailable form found in meat.
Heme vs. Non-heme: Animal products contain heme iron, which is absorbed far more effectively than the non-heme iron found in plant-based foods.
Dark meat over white: When choosing poultry, opt for darker cuts like chicken or turkey thighs, as they contain more iron than breast meat.
Boost absorption with Vitamin C: To maximize the amount of non-heme iron your body absorbs from other foods, pair them with meat and items rich in vitamin C.
Choose the right cookware: Cooking in cast-iron pans can naturally increase the iron content of your meals.
Be mindful of drinks: Avoid drinking tea or coffee with your meals, as their tannins can inhibit iron absorption.

Understanding Heme vs. Non-Heme Iron

Before diving into specific examples, it's essential to understand the two types of dietary iron: heme and non-heme.

Heme iron: Found exclusively in animal products, including meat, poultry, and fish. Heme iron is the most bioavailable form, meaning your body absorbs it much more efficiently—up to 40%. This is the primary reason why meat is so effective at boosting iron levels.
Non-heme iron: Found in both animal and plant-based foods, such as leafy greens, legumes, and fortified cereals. Non-heme iron is less readily absorbed, with absorption rates typically ranging from 2% to 10%. For this reason, those following a plant-based diet need to pay special attention to iron intake and absorption aids.

The Top Meat Sources of Iron

For those looking to increase their iron intake, certain types and cuts of meat are far superior to others. The richest sources are often organ meats and red meats.

Organ Meats: The Iron Superstars

Gram for gram, organ meats are one of the most concentrated sources of iron available. The liver is particularly notable, providing a significant iron boost from a small serving.

Liver: Both beef liver and chicken liver are exceptionally high in iron. A 100g serving of raw chicken liver contains nearly 10mg of iron, while a similar portion of raw lamb liver has over 10mg.
Kidney and heart: These are also excellent sources of iron and other valuable nutrients.

Red Meats: Reliable Sources of Heme Iron

Red meats, such as beef, lamb, and venison, are consistently strong sources of heme iron. The amount can vary based on the specific cut and cooking method, but they are all reliable options.

Beef: A 100g cooked portion of beef provides a considerable amount of iron, along with zinc and protein. Cuts like steak and ground beef are great for regular consumption.
Lamb: Lamb is another highly nutritious red meat, with a robust iron content similar to beef.
Venison and Kangaroo: Game meats are often leaner and packed with iron. Venison, for example, can have a very high iron concentration.

Other Animal Products with Heme Iron

While not as iron-dense as organ or red meats, other animal products can contribute significantly to your daily intake.

Poultry (Dark Meat): The darker meat of chicken and turkey, such as thighs and legs, contains more iron than the leaner breast meat.
Shellfish: Clams, mussels, and oysters are incredibly high in iron. For instance, 100g of raw oysters can contain nearly 4mg of iron, and some clam varieties can be significantly higher.
Fish: Certain types of fish, including tuna and sardines, contain heme iron.

Cooking Methods to Preserve Iron

The way you prepare your meat can affect its nutritional value. To maximize iron retention, certain cooking methods are recommended over others.

Pan-searing or grilling: Cooking over medium heat helps keep iron levels stable.
Slow cooking: This method helps to preserve moisture and nutrients, including iron.
Using a cast-iron pan: Studies have shown that cooking food in cast-iron cookware can increase its iron content.
Avoid overcooking: Prolonged high-heat cooking can reduce iron availability.

Comparison of Iron Content in Common Meats (per 100g cooked)

To put things into perspective, here is a comparison of the approximate iron content in different cooked meats. Remember, values can vary based on the cut and preparation.


Meat Type	Iron Content (mg)	Iron Type	Best for Iron?
Chicken Liver	~11 mg	Heme	Excellent
Beef Liver	~6.5 mg	Heme	Excellent
Beef (lean)	~3.5 mg	Heme	Excellent
Lamb	~2.5 mg	Heme	Very Good
Pork (tenderloin)	~0.8 mg	Heme	Fair
Chicken (thigh)	~0.7 mg	Heme	Fair
Chicken (breast)	~0.4 mg	Heme	Low

Maximizing Your Iron Absorption

Even when consuming iron-rich meats, certain dietary practices can further enhance absorption. These tips are especially important when eating non-heme sources alongside meat.

Pair with Vitamin C: Eating foods rich in vitamin C, such as citrus fruits, bell peppers, and broccoli, alongside your meal can significantly boost non-heme iron absorption.
Avoid absorption blockers: Certain substances can inhibit iron absorption. These include tannins in tea and coffee, and calcium in dairy products. It's best to consume these between meals rather than with them.

Conclusion

For those seeking to increase their iron intake, meat offers the most bioavailable form of this vital mineral. Organ meats like liver and red meats such as beef and lamb are the most potent sources of heme iron. By selecting iron-rich cuts and employing cooking methods that preserve nutrients, you can effectively boost your levels and combat the fatigue and other symptoms associated with iron deficiency. Pairing meat with vitamin C-rich foods further maximizes absorption, ensuring you get the most nutritional value from your meals. While plant-based sources offer non-heme iron, the superior absorption of heme iron makes meat a highly efficient dietary choice for maintaining healthy iron status. Always consult a healthcare professional for personalized dietary advice. For more detailed nutritional data and guidelines, the U.S. Department of Agriculture's FoodData Central is a highly useful resource.

FoodData Central: Nutrient Search Tool

Frequently Asked Questions

Organ meats, such as chicken and beef liver, generally have the highest iron content per serving compared to muscle meats like steak or poultry breast.

Yes, heme iron is more bioavailable and absorbed more efficiently by the body than non-heme iron. This makes meat a very effective source for increasing iron levels.

Beef typically contains significantly more iron than chicken, especially when comparing red meat to lean chicken breast. Darker chicken meat has more iron than white meat, but still less than beef.

To improve iron absorption, you can pair iron-rich meats with foods high in vitamin C, such as tomatoes, broccoli, or citrus fruits. You should also avoid drinking coffee or tea with your meal.

Yes, several types of shellfish, particularly clams, mussels, and oysters, are excellent sources of iron.

Yes, cooking can affect iron levels. Pan-searing, grilling over medium heat, or slow cooking are better methods for retaining iron. Overcooking at high heat can reduce its availability.

Common symptoms of low iron include extreme tiredness, weakness, pale skin, headaches, cold hands and feet, and shortness of breath.

No, the iron content can vary significantly. For example, some game meats like venison can have more iron than beef or lamb, and specific cuts also differ.