Top 12+ Fish High in Iron

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Fish meat, in general, is a good source of heme-iron (although not a significant source). However, if you add this type of meat into your daily diet composed of other high iron foods in form of a sushi or a grilled fish, you can easily fight iron deficiency.

Just choose the richest sources from this list to prepare your next meal. Also remember that only certain high-quality meats can be eaten in a raw form. Therefore, always research a proper preparation method for chosen meat.

LIST OF FISH HIGH IN IRON

#FOOD

IRON PER 3.5oz/100g

1.Raw European Anchovy

3.3 mg

2.Atlantic Sardines Canned in Oil

2.9 mg

3.Raw Atlantic Mackerel

1.6 mg

4.Raw Haddock

1.1 mg

5.Fresh Raw Tuna

1.0 mg

6.Raw Ocean Perch

0.9 mg

7.Raw Bass

0.8 mg

8.Raw Atlantic Halibut

0.8 mg

9.Raw Rainbow Trout

0.7 mg

10.Raw Wild Salmon

0.6 mg

11.Raw Atlantic Cod

0.4 mg

12.Raw Flounder (Flatfish)

0.4 mg

This data is collected from an excellent website called Nutritiondata.Self.com

#1. RAW EUROPEAN ANCHOVY

3.3 mg

anchovy fish

The first place on this list is reserved for European anchovy. Its meat provides your body with 3.3mg of heme iron per 100g serving.

With regards to other minerals, the meat of sardines also provides your body with a significant amount of selenium. Also, it is a good source of animal-based proteins (20.4g per 100g serving). Although there are countless recipes that use this fish, my suggestion is to use it as a part of pasta sauce or a fresh salad.

#2. ATLANTIC SARDINES (CANNED IN OIL)

2.9 mg

sardines canned in oil

The second place on this list is reserved for Sardines canned in oil. Its meat provides your body with 2.9mg of heme iron per 100g serving.

With regards to other minerals, the meat of sardines also provides your body with a significant amount of calcium, phosphorus, and selenium. Also, it is a good source of animal-based proteins (24.6g per 100g serving). You can find sardines as a part of many recipes but my advice is to use these again as a part of fishy pasta sauce or just place them on a grill.

#3. ATLANTIC MACKEREL (RAW)

1.6 mg

mackarel fish

The third place on this list is reserved for an Atlantic mackerel. Its meat provides your body with 1.6mg of heme iron per 100g serving.

With regards to other minerals, the meat of mackerel also provides only a small amount of magnesium, phosphorus, and selenium. Also, it is a good source of animal-based proteins (18.6g per 100g serving). Although I love smoked mackerel on a fresh salad, there are many other recipes that use this fish.

#4. HADDOCK (RAW)

1.1 mg

haddock

The fourth place on this list is reserved for a haddock. Its meat provides your body with 1.1mg of heme iron per 100g serving.

With regards to other minerals, the Haddock meat also provides only a small amount of selenium. Also, it is a good source of animal-based proteins (18.9g per 100g serving). My best recipe that uses the meat of Haddock includes a lemon and dill lentils.

However, there are various recipes that use this fish, as well so do not forget to check them out.

#5. FRESH TUNA (RAW)

1.0 mg

tuna fish

The fifth place on this list is reserved for a fresh Tuna fish. Its meat provides your body with 1.0mg of heme iron per 100g serving.

With regards to other minerals, the meat of tuna fish also provides only a small amount of phosphorus and a medium amount of selenium. Even the meat of tuna fish is a good source of animal-based proteins (23.3g per 100g serving). Check out some recipes here.

#6. OCEAN PERCH (RAW)

0.9 mg

ocean perch

Ocean perch is on the sixth place on this list. Its meat provides your body with 0.9mg of heme iron per 100g serving.

With regards to other minerals, it also provides only a medium amount of selenium. Even the meat of Ocean perch is a good source of animal-based proteins (18.6g per 100g serving). There are countless recipes that use this fish so it is only up to you how you will prepare it.

#7. BASS (RAW)

0.8 mg

spotted bass

Bass is on the seventh place on this list. Its meat provides your body with 0.8mg of heme iron per 100g serving.

With regards to other minerals, it also provides only a small amount of magnesium, selenium, and phosphorus. Even, bass meat is a good source of animal-based proteins (17.7g per 100g serving).

My favorite way to prepare Bass is to roast it and combine with broad beans and chorizo. You can check out other recipes as well and find something that suits your taste buds the best.

#8. ATLANTIC HALIBUT (RAW)

0.8 mg

halibut fish

Atlantic halibut is on the eight place on this list. Its meat provides your body with just 0.8 mg of heme iron per 100g serving.

With regards to other minerals, it also provides only a small amount of magnesium, selenium, potassium, and phosphorus. Even, halibut meat is a good source of animal-based proteins (20.8g per 100g serving). There are countless recipes that use this fish so it is only up to you how you will prepare it.

#9. WILD SALMON (RAW)

0.8 mg

wild salmon

Wild salmon is on the ninth place on this list. The meat of wild salmon provides your body with just 0.8 mg of heme iron per 100g serving.

With regards to other minerals, it also provides only a small amount of selenium, potassium, and phosphorus. Even, salmon meat is a good source of animal-based proteins (19.8g per 100g serving).

There is no surprise that there are a million recipes to prepare salmon. However, my favorite way is to grill it and serve it with mashed potatoes and peas.

#10. RAINBOW TROUT (RAW)

0.7 mg

rainbow trout

Rainbow trout is on the tenth place on this list. Its meat provides your body with a mere 0.7 mg of heme iron per 100g serving.

With regards to other minerals, rainbow trout does not provide other minerals. As other fish meat on this list, even a trout meat is a good source of animal-based proteins (20.5g per 100g serving). This fish is on my grill a lot but you can prepare it according to these recipes as well.

#11. ATLANTIC COD (RAW)

0.4 mg

atlantic cod

Atlantic cod is on the eleventh place on this list. The meat of this heavy-bodied fish with a large head and an obvious lateral line provides your body with only 0.4 mg of heme iron per 100g serving.

With regards to other minerals, it also provides only a small amount of selenium and phosphorus. However, Atlantic cod is a good source of animal-based proteins (17.8g per 100g serving). There are countless recipes that use this fish so it is only up to you how you will prepare it.

#12. FLOUNDER / FLATFISH (RAW)

0.4 mg

flounder

Flounders are last on the last place on this list. They are often called flatfish as they live on the bottom of oceans all around the world. The meat of this fish has a mild-sweet flavor, a delicate, flaky texture and includes only a mere 0.4 mg of iron per 3.5oz (100g) serving.

With regards to other minerals, it also provides only a small amount of selenium. However, flounder meat is a good source of animal-based proteins (18.8g per 100g serving).

The best part? You can bake, sautée, stuff, and poach it as there are many tasty recipes that are based on a portion of this fish.

Just a crazy girl obsessed with everything related to weight loss & feeling healthy. Christine is my pen name and I hope you will love the stuff I write. Please, keep in mind that this website is for informational purposes only and that you always need to consult your decisions with your doctor.