Which Seafood Has The Most Iron? Nutrients From The Ocean’s Depths

In the quest for a natural uptick in iron levels, seafood emerges as an exceptional ally, laden with this essential mineral. Imagine this: just 100 grams of octopus can bestow upon you a hefty 9.5 mg of iron, meeting nearly half of your daily requirement, while oysters, at 9.2 mg per the same serving size, are not far behind in their iron-laden generosity.

But it’s not just about octopus and oysters; the seas are brimming with shellfish that carry their own weight in iron. Take clams, for instance: tasty and teeming with up to 3 mg of iron per 100 grams, they can fulfill about 17% of your daily needs. Do keep in mind, though, the iron content is subject to variation among clam species.

For those delving into the depths for seafood high in iron, whether driven by health objectives or a zest for gastronomic exploration, there’s a wealth of choices beyond the usual Omega 3 fish oil capsules. Why not indulge in an iron-rich fish soup or sample a smorgasbord of seafood to pinpoint which fish satisfies both your iron requirements and your taste preferences?

By embracing these sea-sourced delicacies, you’re not only enriching your iron intake but also savoring the unique culinary pleasures they offer. When you introduce such remarkable seafood options into your dining experience, you’re addressing the reader’s search for nutritional value as well as a memorable meal.

Is seafood a good source of iron?

Yes, seafood is a robust source of iron, and it’s notable that certain fish, such as tuna, boast high iron levels. A mere 3-ounce serving of canned tuna packs about 1.4 mg of iron—that’s 8% of the daily value you need 

But, iron isn’t the only nutritional superstar here. Fish oil is teeming with omega-3 fatty acids, renowned for their heart-healthy attributes and a spectrum of benefits that extend to brain health, immune support, and developmental growth. 

If you’ve ever pondered, “What fish has the most iron?” or “Is seafood high in iron?” here’s some food for thought: haddock, mackerel, sardines, and the iron fish soup staple—clams—are all prime picks. For example, clams offer up to 3 mg of iron per 3.5-ounce portion. That’s 17% of the daily value! Plus, they’re a gold mine of protein, vitamin C, and an astonishing 4,125% of your daily vitamin B12.

Seafood’s iron bounty is more than just numbers. The heme iron in shellfish is a form your body can effortlessly absorb, compared to plant-based non-heme iron. It’s like nature designed seafood with our nutritional needs in mind. 

What Seafoods are high in iron?

Recommended by none other than the Harvard T.H. Chan School of Public Health: bivalve mollusks. Clams, mussels, and oysters aren’t just your ordinary seafood; they nourishes your body but also becomes a conversation starter at your dinner table. Just six raw oysters from the USDA’s report pack a punch with 4.9 mg of iron – that’s a hefty dose making it a surefire good source of the mineral. 

But the story doesn’t end with iron. These sea gems are also champions of zinc, boasting 31.8 mg, and not to forget, a whopping 13.6 micrograms of vitamin B12.

Imagine the boost to your immune system as zinc forms a formidable line of defense against viruses and bacteria. Plus, with vitamin B12, you’re ensuring your nerve and blood cells are in their prime. 

Is Crab high in iron?

Absolutely, crab is a noteworthy source of iron, boasting a substantial .43 milligrams within a mere 100 grams. For those seeking a diet rich in minerals, this seafood iron champion could be your go-to ingredient. Imagine indulging in a dish that not only satisfies your palate but also fortifies your body. This isn’t just about elevating your meals; it’s about discovering those exceptional, iron-packed treasures of the sea.

What seafood is best for iron deficiency?

Seafood, a treasure trove of lean protein, also brings to the table essential fatty acids that play a pivotal role in sustaining health and aiding cognitive functions. The iron content in seafood is noteworthy, with mackerel boasting 1.63 mg of iron per 100 grams, tuna offering 1.02 mg per 100 grams, and salmon contributing 0.25 mg per 100 grams. 

Dr. Williams emphasizes the particular benefits of salmon, an oily fish that not only furnishes a decent amount of iron but also delivers a plethora of other nutrients. Prawns, mackerel, haddock, and tuna also join the ranks of iron-rich seafood. The inclusion of oily fish like salmon in one’s diet ensures a dose of omega-3 fatty acids, which are instrumental in maintaining overall health.

Are shrimp high in iron?

Yes, the merits of shrimp extend to bone development. It’s abundant in minerals such as calcium, phosphorus, and magnesium, which are the building blocks for sturdy bones and teeth. These minerals, alongside the vitamin D found in shrimp, are the guardians against conditions like osteoporosis, bolstering bone strength and improving calcium absorption. Moreover, anemia, a common concern characterized by iron deficiency, can be kept at bay with shrimp. It’s not just a solid source of iron for preventing anemia but also infuses energy into kids’ diets. Enhance the iron uptake further by pairing shrimp with a dash of lemon juice or other sources of vitamin C.

Varieties of Seafood High in Iron

Within the diverse palette of seafood, it’s the mollusks that ascend as iron titans. Indulging in a modest 3-ounce portion of oysters, mussels, cuttlefish, or octopus lavishes a staggering 75 to 150 percent of the daily iron quota for an average male and at least a third for a female.

Moreover, shrimp and crab are more than mere culinary delights. They’re packed with 2 to 3 milligrams of iron per 3-ounce serving, which accounts for 25 to 38 percent of a man’s daily iron needs and is pivotal for women above 51.  Sardines and anchovies shine as unsung heroes, each 3-ounce serving delivering 3 and 4 milligrams of iron respectively.

Larger fin fish, notably the oil-rich herring, pike, tuna, and mackerel, present at least 2 milligrams in each serving—proving that fish oil iron is not a myth but a potent reality. Beyond these, snails emerge with 3 milligrams of iron per serving, while steamed clams offer a respectable 2 milligrams, both formidable contenders in the iron-rich domain.

Bottom Line

In the bountiful seas, we have uncovered the iron-rich bounty of seafood. We now realize that an oceanic feast is not just a delight for the senses but a powerful ally against iron deficiency. Seafood is not a mere ingredient; it is a source of nutrition, iron, omega-3s, and a plethora of vitamins into a masterpiece. Indulge in the feast, and let the world embrace the iron-rich sea.