Which Fish Are High in Iron

Fish is an excellent source of protein, vitamins, and minerals, including iron.

Iron is an essential nutrient that plays a crucial role in the body’s production of red blood cells. An iron deficiency can lead to anemia, fatigue, and other health problems.

Therefore, it is essential to include iron-rich foods in your diet, and fish can be an excellent source of this mineral.

Some types of fish are particularly high in iron.

For example, oily fish like salmon and tuna are excellent sources of this nutrient.

Other types of fish, such as shellfish, are also high in iron.

However, the amount of iron in fish can vary depending on the species, the size of the fish, and how it is prepared. Therefore, it is important to know which fish are the best sources of iron.

In this article, we will explore which fish are high in iron and how much iron they contain. We will also provide tips on how to incorporate these fish into your diet to ensure you are getting enough iron to maintain optimal health.

Fish as a Source of Iron

Fish is an excellent source of many essential nutrients, including protein, omega-3 fatty acids, and vitamins.

It is also a great source of iron, which is an essential mineral that plays a vital role in the body.

Iron is necessary for the production of hemoglobin, which carries oxygen in the blood. It also helps support the immune system and is necessary for the proper functioning of many enzymes in the body.

Types of Fish High in Iron

Some types of fish are particularly high in iron. According to Biotrendies, oily fish such as salmon and tuna stand out as having the most iron. Other types of fish that are high in iron include:

  • Mackerel
  • Haddock
  • Sardines
  • Oysters
  • Clams
  • Mussels

Iron Content in Different Types of Fish

The iron content in fish can vary depending on the type of fish and the method of preparation.

According to Cleveland Clinic, a 3-ounce serving of cooked salmon contains 0.5 to 1.5 milligrams of iron, while a 3-ounce serving of cooked tuna contains 0.5 milligrams of iron. A 3-ounce serving of cooked clams, on the other hand, contains a whopping 23.8 milligrams of iron.

It is important to note that the iron in fish is non-heme iron, which is not as easily absorbed by the body as heme iron found in meat. However, consuming fish with vitamin C-rich foods can help increase the absorption of non-heme iron.

How to Incorporate Iron-rich Fish in Your Diet

There are many delicious ways to incorporate iron-rich fish into your diet. Here are a few ideas:

  • Grill or bake salmon and serve with roasted vegetables for a healthy and flavorful meal.
  • Add canned sardines to salads or sandwiches for a quick and easy protein boost.
  • Make a seafood stew with clams, mussels, and other iron-rich seafood.
  • Try making fish tacos with grilled or baked haddock.

By incorporating iron-rich fish into your diet, you can help ensure that your body is getting the essential nutrients it needs to function properly.


Overall, fish can be a great source of iron for those looking to increase their intake of this important nutrient. While some types of fish contain more iron than others, incorporating a variety of seafood into one’s diet can help ensure adequate iron intake.

Shellfish, such as oysters, clams, and mussels, are particularly high in iron and can provide up to 10% of the recommended daily amount. Other types of fish, such as salmon and tuna, are also good sources of iron.

It’s important to note that the amount of iron in fish can vary depending on factors such as the species, the size of the fish, and the method of preparation. For example, canned tuna typically contains less iron than fresh tuna.

When incorporating fish into one’s diet for its iron content, it’s also important to consider other nutrients and potential contaminants. Choosing wild-caught fish and avoiding those high in mercury can help ensure a healthy and balanced diet.

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About the Author Adam

As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.


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