Which Type of Meat is Highest in Iron?

December 18, 2025 •

3 min read

According to the National Institutes of Health, iron deficiency is a common nutritional deficiency, especially among women of childbearing age. Sourcing this essential mineral from your diet is crucial, but knowing which type of meat is highest in iron can help you make more impactful choices for better absorption.

Quick Summary

Organ meats, particularly liver, contain the highest concentrations of easily absorbed heme iron compared to muscle meats. Shellfish like clams and oysters are also exceptionally rich sources, while red meats offer higher iron content than poultry. Prioritizing these protein sources can help prevent iron deficiency.

Key Points

Organ Meats Top the List: Liver, heart, and kidney are the most iron-dense meats, offering significantly more heme iron than muscle meats.
Shellfish is an Iron Powerhouse: Clams and oysters are exceptionally rich sources of heme iron, often rivaling or exceeding the iron content of many red meats.
Red Meat Beats White Meat: Beef and other red meats contain more iron than white poultry meat, making them a better choice for boosting your iron intake.
Heme Iron is Best Absorbed: Iron from animal sources (heme) is absorbed by the body far more efficiently than non-heme iron from plants.
Enhance Absorption: Pairing non-heme plant-based iron with heme iron or vitamin C-rich foods can help improve absorption.
Consider Vulnerable Groups: Pregnant women, those with heavy periods, and frequent blood donors have a higher need for iron and may need to focus more on high-iron foods.
Mind Inhibitors: Avoid consuming coffee, tea, and high-calcium dairy products with iron-rich meals, as they can interfere with iron absorption.

Understanding Heme vs. Non-Heme Iron

Iron from food exists in two forms: heme and non-heme. Heme iron, which is found exclusively in animal sources like meat, poultry, and fish, is absorbed by the body far more efficiently than non-heme iron. Non-heme iron comes from plant-based foods, and its absorption can be inhibited by other compounds, though pairing it with vitamin C can help. For meat-eaters, consuming animal products is the most direct way to increase iron intake and absorption.

Organ Meats are the Iron Champions

When it comes to meat, organ meats contain the most iron by a significant margin. While they may not be a staple for everyone, incorporating them into your diet is the most effective way to boost iron levels from animal sources. For instance, a 3.5-ounce (100-gram) serving of beef liver can provide more than half of the Daily Value for iron.

Liver: Beef and chicken liver are exceptionally rich sources of iron, as well as being packed with B vitamins and other nutrients.
Heart: Beef and chicken hearts are also dense in iron and offer a strong nutritional profile.
Kidney: Kidneys, like other organ meats, are loaded with bioavailable iron.

Shellfish: A Surprising Iron Powerhouse

Many types of shellfish are excellent sources of heme iron, with some rivaling or even surpassing the content found in red meat.

Clams: Among the top contenders for iron content, clams are a phenomenal source of iron.
Oysters: Famous for their zinc, oysters are also very high in iron and make a great addition to a diet focused on minerals.
Mussels: These bivalves contain a healthy dose of heme iron and are easily incorporated into many dishes.

Comparing Iron in Different Meats

To provide a clear picture, here is a comparison of the iron content (per 100g serving) for several popular meat choices, based on various nutritional data:


Meat Type (Cooked)	Iron Content (mg)	Notes
Chicken Liver	~9.8 mg	Very high in iron and Vitamin A.
Oysters	~8.5 mg	Excellent source of iron and zinc.
Beef Liver	~5.6 mg	A nutrient-dense organ meat option.
Venison	~4.1 mg	A game meat that is both lean and iron-rich.
Lean Ground Beef	~3.1 mg	A common and accessible source of heme iron.
Lamb	~1.9 mg	Also a good red meat option for iron intake.
Dark Meat Turkey	~1.4 mg	Contains more iron than white meat.
Pork Tenderloin	~1.2 mg	Lighter meat with a moderate iron level.
White Meat Chicken	~0.7 mg	Has the lowest iron concentration among these meats.

Incorporating Iron-Rich Meats into Your Diet

For those looking to increase their iron intake, prioritizing organ meats and shellfish is the most effective approach. For example, a nutrient-dense liver stew with vegetables and rice is an excellent way to boost your iron levels. Those who prefer more common proteins can focus on red meat, especially leaner cuts and game meats, over white meats like chicken breast to get a higher iron yield per serving. For enhanced absorption of non-heme iron from accompanying plant-based foods, serve your meat with vitamin C-rich ingredients, such as bell peppers or a citrus dressing.

Important Considerations for Iron Intake

While heme iron from meat is highly absorbable, total iron intake needs should be considered, especially for vulnerable populations such as pregnant women or those with heavy periods. It's also vital to be aware that certain foods and drinks, including tea, coffee, and calcium-rich dairy, can inhibit iron absorption. Maintaining a balanced diet rich in various vitamins and minerals, in addition to iron, is key to overall health and preventing nutrient deficiencies. For more information on iron deficiency and diet, the Better Health Channel is a great resource. It's always recommended to consult with a healthcare professional before making any significant changes to your diet or if you suspect you have an iron deficiency, as self-diagnosing and supplementing can be dangerous.

Conclusion: Making the Best Choice for Iron

In summary, organ meats like liver and certain types of shellfish, particularly clams and oysters, contain the highest amount of easily absorbable iron. Red meats, including venison and beef, are also excellent sources, while poultry offers lower but still valuable quantities. By understanding these nutritional differences, you can strategically select the right types of meat to maximize your iron intake and better manage your overall health.

Frequently Asked Questions

Organ meats, such as beef or chicken liver, typically have the highest iron content per serving compared to other types of muscle meat.

Beef is significantly higher in iron than chicken. Red meats contain a higher concentration of heme iron compared to white meats like chicken.

Certain shellfish, such as clams and oysters, are exceptionally rich in iron and often contain more iron per serving than many cuts of red meat.

Heme iron is found in animal-based foods like meat and is more easily absorbed by the body. Non-heme iron comes from plant-based foods and is less efficiently absorbed.

While it's difficult to get a toxic level of iron from food alone, individuals with hereditary hemochromatosis, a condition causing excess iron buildup, should monitor their intake. It is best to consult a doctor if you have concerns.

The total iron content is not significantly affected by standard cooking methods. However, some cooking methods and pairings can impact iron absorption rates.

The heme iron in meat is already highly bioavailable. To improve the absorption of non-heme iron from vegetables in the same meal, consume them alongside foods rich in vitamin C, like bell peppers or broccoli.