Top 12+ Fish High in Iron

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.