Which Meat Contains the Highest Iron?

October 29, 2025 •

4 min read

According to nutritional data, organ meats like chicken liver and beef liver are among the most concentrated sources of dietary iron among all meat types. This guide explores in detail which meat contains the highest iron, explaining the best choices for maximizing your intake of this vital mineral for better health.

Quick Summary

Organ meats and shellfish contain the most iron, offering highly absorbable heme iron. Liver, clams, and oysters provide the highest content per serving to combat iron deficiency.

Key Points

Organ Meats Top the List: Ounce for ounce, organ meats like liver and heart are the highest meat sources of iron, significantly surpassing muscle meat.
Shellfish is a Powerhouse: Clams, oysters, and mussels contain exceptional amounts of highly absorbable heme iron, making them an excellent choice for seafood lovers.
Heme Iron is More Absorbable: The iron from meat (heme iron) is much more readily absorbed by the body than the non-heme iron found in plant foods.
Red Meat is a Strong Contender: For accessible and consistent iron intake, red meats like beef, bison, and venison offer a strong iron profile, especially compared to poultry.
Dark Meat is Better for Iron: Within poultry, dark meat (thighs and legs) contains a higher iron concentration than white breast meat.
Pair with Vitamin C: To boost overall iron absorption, pair iron-rich meals with foods high in Vitamin C, like citrus fruits or peppers.

Iron: A Vital Nutrient

Iron is an essential mineral that plays a crucial role in various bodily functions, most notably in forming hemoglobin. Hemoglobin is the protein in red blood cells responsible for carrying oxygen from the lungs to the rest of the body. An iron deficiency can lead to anemia, causing fatigue, weakness, and other health issues.

Dietary iron comes in two forms: heme iron and non-heme iron. Heme iron is found exclusively in animal products, while non-heme iron is present in plant-based foods and fortified products. The body absorbs heme iron much more efficiently—up to 30%—compared to the 2-10% absorption rate of non-heme iron. For this reason, meat and seafood are considered superior dietary sources for combating iron deficiency.

Organ Meats: The Iron Powerhouses

When it comes to sheer iron content, organ meats, or offal, are the undisputed champions. They are far more nutrient-dense than traditional muscle meats and offer a wealth of other vitamins and minerals, including B vitamins, vitamin A, selenium, and zinc.

Liver: The liver is often called nature's multivitamin and is an exceptional source of iron. A 100-gram serving of chicken liver, for example, can provide over 11 mg of iron, making it one of the most potent sources available. Beef liver is also incredibly rich, with a 100-gram portion containing around 6.5 mg.
Heart: Animal hearts are another nutrient-dense option. Beef heart provides a substantial amount of iron, along with coenzyme Q10 (CoQ10), which is crucial for cardiovascular health.
Kidneys: Both beef and pork kidneys are excellent sources of iron and other minerals like selenium and zinc.

Shellfish: An Iron-Rich Delicacy

Certain types of shellfish rival organ meats for the highest iron content and are a great option for those who prefer seafood. Shellfish provide highly bioavailable heme iron, as well as essential omega-3 fatty acids.

Clams: Clams are an absolute standout, with a 75-gram serving providing a significant iron boost.
Oysters: These are renowned for their high zinc content but also contain a large amount of iron. Six medium oysters can supply around 6 mg of iron.
Mussels: Mussels are another iron-rich shellfish, offering a substantial amount per serving.

Red Meat: A Go-To Source

For most people, red meat is the most accessible and common source of high-quality heme iron. Its iron content, though less than organ meats, is still significantly higher than poultry or fish muscle meat.

Beef: A 100-gram serving of ground beef typically provides about 2.8 mg of iron, with leaner cuts and organ parts having even more.
Game Meats: Venison and bison are particularly high in iron among red meats. A 100-gram portion of venison, for instance, contains over 4 mg of iron.
Lamb: Lamb is another good source of heme iron, with cuts like lamb tenderloin offering more than 2 mg per 100 grams.

Poultry and Other Meats

While typically lower in iron than red meat, poultry still contributes to daily intake, especially the darker meat cuts.

Dark Turkey Meat: The leg and thigh meat of a turkey contain more iron than the breast meat. A 100-gram serving of dark turkey meat provides 1.4 mg of iron.
Dark Chicken Meat: Similar to turkey, chicken thighs are a better source of iron than the breast.

Making the Best Choice for Your Diet

When choosing iron-rich meats, consider personal preferences, health goals, and overall dietary balance. For a maximum iron boost, organ meats are the clear winner, but red meat and shellfish offer excellent alternatives. To maximize non-heme iron absorption from plant sources, pair them with heme iron sources or foods rich in Vitamin C, like citrus fruits.

Comparison of Iron Content in Various Meats

This table provides a snapshot of the typical iron content per 100-gram (approx. 3.5 oz) serving for various meat and shellfish options, based on cooking and preparation.


Food Name	Iron (mg) per 100g	Type	Notes
Chicken Liver	11.6	Organ Meat	Highest concentration
Beef Liver	6.5	Organ Meat	Highly nutrient-dense
Chicken Heart	9.0	Organ Meat	A good source of CoQ10
Beef Heart	6.4	Organ Meat	High in B-vitamins
Clams	14.0	Shellfish	Raw clams can be even higher
Mussels	5.7	Shellfish	Cooked amount varies
Oysters	8.3	Shellfish	High in zinc as well
Venison	4.1	Game Meat	Very lean and iron-rich
Lean Ground Beef	3.1	Red Meat	Excellent everyday source
Dark Turkey Meat	1.4	Poultry	Dark meat has more iron

Conclusion

For those seeking to increase their iron intake through diet, incorporating a variety of sources is key. While organ meats and shellfish like clams and liver provide the highest concentration of bioavailable heme iron, red meats such as beef and venison are also excellent and more common options. Regular consumption of these iron-rich foods can help prevent deficiency and support overall health and energy levels. Always speak with a healthcare professional to create a balanced diet that meets your specific nutritional needs and health goals, particularly if you are at risk for iron-deficiency anemia.

For more information on balancing a diet with different nutrient sources, explore resources from reputable organizations like the British Dietetic Association.

Frequently Asked Questions

Pound for pound, organ meats have the highest iron content of any meat. Specifically, chicken and beef liver are some of the most iron-rich options available.

Yes, heme iron, which is the type of iron found in meat, poultry, and fish, is significantly more bioavailable and easily absorbed by the body than the non-heme iron found in plant-based sources.

Clams are exceptionally high in iron, with oysters and mussels also containing very large amounts per serving.

Red meat, such as beef and venison, generally contains significantly more iron than white meat from poultry like chicken or turkey. Darker cuts of poultry meat, however, have more iron than lighter cuts.

Organ meats are not only safe but also highly nutritious and beneficial for increasing iron levels. They are rich in various vitamins and minerals, though moderation is key, especially concerning Vitamin A content in liver.

Overcooking meat can reduce its heme iron content, particularly in red meat. Cooking methods like grilling, poaching, or pan-searing are recommended to preserve nutrients.

For maximum absorption, combine your meat with foods high in vitamin C, such as bell peppers or citrus fruits. It is also beneficial to avoid drinking coffee or tea around mealtime, as they can inhibit iron uptake.