Which meat has the most iron?

December 14, 2025 •

4 min read

The human body absorbs heme iron from meat far more efficiently than non-heme iron from plants, making meat a potent dietary source. Knowing which meat has the most iron is crucial for individuals looking to boost their iron intake through dietary choices, particularly those at risk for deficiency.

Quick Summary

Organ meats, especially liver, and certain shellfish like clams and oysters contain the highest levels of highly absorbable heme iron. Lean red meat and dark poultry meat also offer significant amounts of this essential mineral, which is more readily utilized by the body compared to plant-based non-heme iron.

Key Points

Organ Meats Top the List: Liver from lamb, chicken, and beef is among the most iron-dense meat options available.
Shellfish Is an Iron Powerhouse: Clams and oysters contain exceptionally high levels of absorbable heme iron, making them an excellent choice for boosting intake.
Red Meat is a Reliable Source: Beef and lamb are strong sources of heme iron, with game meats like venison offering even higher concentrations.
Dark Meat is Better for Iron: The dark meat of poultry, such as chicken thigh or turkey leg, contains more iron than the white breast meat.
Maximize Absorption with Vitamin C: Pairing meat with vitamin C-rich foods significantly enhances iron absorption from both heme and non-heme sources.
Avoid Iron-Blocking Foods at Mealtimes: Tannins in coffee and tea, and calcium in dairy, can inhibit iron absorption, so they should be consumed separately.

Understanding Heme vs. Non-Heme Iron

Before comparing specific meats, it's essential to understand the two types of dietary iron: heme and non-heme. Heme iron is found exclusively in animal products, like meat, seafood, and poultry, and is absorbed far more efficiently by the body. Non-heme iron, found primarily in plant-based foods, is less bioavailable, and its absorption can be affected by other dietary factors. For those seeking the highest concentration of absorbable iron from meat, focusing on heme-rich options is key.

The Highest Tier: Organ Meats and Shellfish

When it comes to iron density, organ meats and shellfish stand out as the undisputed leaders among all meats.

Liver: The liver of various animals is an iron powerhouse. For example, a 100-gram serving of raw lamb liver can contain over 10 mg of iron, while chicken liver boasts nearly 10 mg and beef liver has about 5.8 mg. This organ meat is exceptionally high in nutrients and is a primary dietary source for fighting iron deficiency.
Clams and Oysters: Seafood, particularly bivalves, is another top contender. Clams are noted for being extremely rich in iron, with some varieties offering as much as 14 mg per 100 grams, while oysters and mussels also contain significant amounts.

Excellent Sources: Red Meat and Game

Red meats have a well-earned reputation as a great source of iron. Their darker color is a direct result of their myoglobin content, an oxygen-storing protein that contains iron.

Venison: Game meats often contain higher iron levels than conventional livestock. Venison, for instance, has been reported to contain nearly 5 mg of iron per 100 grams, making it a stellar choice.
Beef: A classic source, lean beef mince contains approximately 2.7 mg of iron per 100 grams when stewed. The specific cut can impact the iron content, with some offering more than others.
Lamb: Roast lamb leg provides around 1.8 mg of iron per 100 grams, solidifying its place as a reliable source of heme iron.

Good Sources: Poultry and Fish

While typically containing less iron than red meat, poultry and fish still contribute meaningfully to iron intake, especially darker cuts.

Dark Turkey and Chicken Meat: Dark meat, such as turkey leg or chicken thigh, is more iron-rich than its white meat counterpart. A 100-gram portion of dark turkey meat can provide 1.4 mg of iron, whereas white meat has only about half that amount.
Canned Fish: Some canned fish, like sardines and tuna, can be decent sources of iron. Canned tuna packed in brine, for example, offers about 1.0 mg of iron per 100 grams.

Factors Influencing Iron Absorption

Maximizing the iron you absorb from your food is just as important as eating iron-rich foods. Certain pairings can significantly boost absorption, while others can inhibit it.

How to Maximize Absorption

Pair with Vitamin C: Eating meat with foods rich in vitamin C, such as bell peppers, citrus fruits, or broccoli, can enhance the absorption of both heme and non-heme iron.
Cook in Cast Iron: Cooking food in a cast iron pan can impart small amounts of iron into your meal, which is a simple way to increase your intake.

What to Avoid

Calcium-Rich Foods: Calcium can interfere with non-heme iron absorption. It's best to separate dairy products and calcium supplements from your main iron-rich meals by an hour or two.
Tannins: Tannins found in coffee, tea, and red wine can significantly reduce iron absorption. It's recommended to consume these beverages between meals rather than with them.

Comparison of Iron Content in Meats (per 100g)


Meat Type (Cooked)	Approximate Iron (mg)	Iron Type	Key Points
Lamb Liver	~10.33	Heme	One of the highest iron sources
Chicken Liver	~9.8	Heme	Very high in iron and other nutrients
Clams	~14	Heme	Incredibly high iron content per serving
Oysters	~8.26	Heme	Outstanding source of iron and zinc
Venison	~4.98	Heme	Game meat is highly nutritious
Beef (Ground)	~2.7	Heme	Excellent and widely accessible source
Lamb (Roast)	~1.8	Heme	Good, bioavailable source of iron
Dark Turkey Meat	~1.4	Heme	Higher in iron than white meat
Canned Tuna	~1.0	Heme	Convenient source of iron
Chicken Thigh	~0.7	Heme	Good source, but less than red meat

Conclusion

When asking which meat has the most iron, the answer is clear: organ meats, particularly liver, and specific shellfish like clams and oysters, top the list by a wide margin. These sources provide heme iron in highly concentrated amounts that are readily absorbed by the body. For more commonly consumed meats, red meat like beef and lamb, along with dark poultry meat, are also excellent sources that contribute to a healthy iron intake. By understanding the best sources and how to enhance absorption, you can optimize your diet to prevent or manage iron deficiency effectively. For further information on recommended iron intake based on age and sex, the National Institutes of Health Fact Sheet is a reliable resource.

Note: All iron values are approximate and can vary based on preparation, cut, and specific animal species. Always consult a healthcare professional for personalized dietary advice.

Frequently Asked Questions

Heme iron is found in animal products like meat, fish, and poultry and is highly absorbable. Non-heme iron is found in plant foods and is not as easily absorbed by the body.

Organ meats, especially the liver, are extremely nutrient-dense. The liver is the body's storage site for excess iron, which explains its high concentration of this essential mineral.

Cooking does not significantly destroy the iron in meat. However, cooking with a cast-iron skillet can increase the iron content of your food as some iron leaches into the meal.

While red meat is an excellent source of heme iron, a balanced diet is recommended for overall health. For sufficient intake, it's best to consume a variety of iron-rich foods, including other meats and fortified foods, while also considering absorption-enhancing strategies.

Heme iron is more bioavailable, meaning the body absorbs it more readily and with fewer side effects than non-heme iron supplements. This is particularly beneficial for individuals with diagnosed iron deficiency or conditions affecting absorption.

To maximize iron absorption, pair your meat with foods high in vitamin C, such as bell peppers or citrus fruit. Cooking with a cast-iron pan can also be helpful.

For individuals with anemia, who need to increase iron stores, organ meats like liver, along with certain shellfish like clams, provide the most concentrated and absorbable form of heme iron. Medical advice should always be sought for managing anemia.