Which part of meat has the most iron?

November 14, 2025 •

3 min read

According to the World Health Organization, iron deficiency is the most common nutritional deficiency in the world. The most iron-rich part of meat is organ meat, with choices like liver and spleen containing significantly higher levels of the mineral than conventional muscle cuts. This crucial difference can have a major impact on an individual's iron intake and overall health.

Quick Summary

The most iron-dense part of meat is organ meat, with liver and spleen offering significantly more bioavailable heme iron than conventional muscle meat. Red meat is also a strong source, but poultry and pork typically provide less. These iron-rich options are vital for preventing deficiencies and supporting overall health.

Key Points

Organ Meats are Highest: Liver, spleen, and heart are the most iron-dense parts of meat, offering significantly more iron than muscle cuts.
Heme Iron is Key: The iron found in meat is heme iron, which is more bioavailable and easily absorbed by the body compared to the non-heme iron from plants.
Red Meat is a Strong Source: For conventional cuts, red meat like venison and beef provides the most iron, making it a valuable part of an iron-rich diet.
Dark Meat is Better than White: When eating poultry, choose dark meat cuts such as thighs and legs, as they contain more iron than white breast meat.
Consider Shellfish: While not meat from land animals, shellfish like clams, oysters, and mussels are exceptionally rich in iron and are excellent dietary additions.
Maximize Absorption: Pair iron-rich meals with foods high in Vitamin C and avoid consuming tannins (found in tea and coffee) simultaneously to boost iron uptake.

Understanding Heme vs. Non-Heme Iron

To understand which part of meat has the most iron, it's essential to first differentiate between the two main types of dietary iron: heme and non-heme. Heme iron is derived from hemoglobin and myoglobin in animal flesh, making it highly bioavailable, meaning the body absorbs it more efficiently. Conversely, non-heme iron is found in plant-based foods and is less readily absorbed. All meat contains some level of heme iron, but the concentration varies dramatically by cut and type.

Organ Meats: The Ultimate Iron Source

When it comes to sheer iron content, organ meats, also known as offal, are the undisputed champions. Among them, liver is a powerhouse of nutrition and is particularly celebrated for its iron levels.

Beef Liver: A 3.5-ounce (100-gram) serving of beef liver contains approximately 6.5 mg of iron, accounting for a significant portion of the Daily Value.
Chicken Liver: Even richer than beef, chicken liver provides an impressive 11.6 mg of iron per 100g serving.
Spleen: Although less common, beef spleen is one of the highest sources of iron available.
Heart and Kidneys: Other organ meats like beef heart (around 6.4 mg/100g) and beef kidney (around 5.8 mg/100g) are also excellent sources of iron.

Conventional Muscle Meats

While not as iron-dense as organ meats, conventional muscle meats, particularly red meats, are still valuable sources of highly absorbable heme iron. Darker cuts of poultry also provide more iron than lighter ones.

Red Meat (Beef, Venison, Lamb): Red meat is well-known for its iron content. Cuts of beef like lean ground beef can provide around 2.7-3.3 mg per 100g. Game meats like venison offer even more, with up to 4.5 mg per 100g.
Pork: Pork contains a moderate amount of iron, though generally less than beef. For example, pork tenderloin offers around 1.2 mg per 100g.
Poultry (Dark Meat vs. White Meat): The cut of poultry significantly impacts its iron content. Dark meat (thighs and drumsticks) is richer in iron than white meat (breast). A 3.5-ounce serving of dark turkey meat contains approximately 1.4 mg of iron, whereas the same amount of white meat has only about 0.7 mg.

Shellfish and Other Animal Sources

Shellfish, while not a part of land animal meat, are marine-based animal protein sources that are exceptionally rich in iron and worth mentioning.

Clams: Clams are an outstanding source, with some varieties containing an incredible amount of iron. For example, canned clams offer 23.8 mg per 3 oz serving.
Oysters and Mussels: These are also fantastic iron sources, with oysters providing 13.2 mg per 3 oz and mussels offering 7.08 mg per 100g.

Comparison of Iron Content in Meats

This table provides a simple comparison of the iron content in various meat types per 100g serving, showcasing the clear winners in the iron category.


Meat Type (100g)	Iron Content (mg)	Iron Bioavailability
Chicken Liver	11.6 mg	High (Heme)
Lamb Liver	10.33 mg	High (Heme)
Beef Liver	6.5 mg	High (Heme)
Beef Heart	6.4 mg	High (Heme)
Ground Beef (Lean)	2.7–3.3 mg	High (Heme)
Venison	4.1–4.5 mg	High (Heme)
Lamb (muscle)	2.1 mg	High (Heme)
Pork Tenderloin	1.2 mg	High (Heme)
Dark Turkey Meat	1.4 mg	High (Heme)
Dark Chicken Meat	1.0 mg	High (Heme)

Factors Affecting Iron Absorption

Simply consuming iron isn't enough; maximizing its absorption is key. Heme iron is naturally well-absorbed, but non-heme iron from plant sources can be boosted by pairing it with vitamin C. Conversely, certain foods and compounds can inhibit iron absorption, including phytates in legumes and whole grains, and tannins in tea and coffee. It's recommended to avoid drinking tea or coffee with iron-rich meals to maximize intake.

Conclusion: Making the Right Choices

If your goal is to maximize your iron intake from meat, the clear answer is to focus on organ meats, particularly liver. The iron content in liver, spleen, and heart significantly surpasses that of conventional muscle meats like steak or ground beef. For those who are not inclined to eat organ meats, choosing red meat such as venison or beef remains the next best option for obtaining highly bioavailable heme iron. When choosing poultry, opt for darker cuts. Regardless of your preference, understanding the iron concentration in different meat parts allows you to make more informed dietary choices to combat potential iron deficiency and support overall health.

For more detailed information on iron-rich foods, consult resources like the CDC.

Frequently Asked Questions

The single best source of iron from meat is organ meat, with liver being particularly rich. For example, chicken liver contains a very high concentration of iron per serving, surpassing all conventional muscle meats.

Yes, the iron in red meat is in the form of heme iron, which is absorbed more efficiently by the body than the non-heme iron found in plant-based foods. Vegetarians often need to consume more iron to achieve the same absorption levels as meat-eaters.

Most organ meats, such as liver, spleen, heart, and kidney, are known to be extremely rich in iron. The specific concentration varies by animal and organ, but they consistently offer a much higher iron density than muscle meat.

Yes, there is a notable difference. Dark meat from poultry like chicken and turkey contains more iron than white meat. The blood content in the muscle tissue gives dark meat its color and higher iron count.

Venison (deer meat) is often leaner and more iron-dense than beef. It contains an impressive amount of heme iron, making it an excellent alternative for those looking to maximize their intake.

The body naturally absorbs heme iron from meat very well. Unlike non-heme iron, its absorption is not significantly affected by other dietary factors. For maximum benefit, simply incorporate a variety of iron-rich animal proteins into your diet.

For those with iron deficiency anemia, consuming organ meats (especially liver) and red meat is highly recommended due to their high concentration of bioavailable heme iron. These sources provide a powerful boost to iron levels.