Herring contains 1.4 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 fillet equals 143 grams.
- 3 oz equals 85 grams.
In the category of fish and seafood, we included whole food products in the Top 10 list. Foods may be fortified with iron but are not included in this Top 10 list. The food tested for the particular graph below can be described more specifically as:
Herring, Atlantic, cooked, dry heat
Read more about iron in meat or visit our list of iron-rich foods.
Herring and Iron
Herring has a good bit of iron. In a one hundred gram serving (about 3 1/2 ounces) herring provides about eight percent of the daily required iron of a woman aged twenty to fifty. Furthermore, the iron in herring is well-absorbed since it is in the form of “heme iron,” distinct from plant-based sources of iron in grains, legumes, nuts, and seeds that are more poorly absorbed. In fact, the iron in herring is absorbed at the rate of two to three times better than that in non-heme iron sources. Muscle meats such as herring are also iron enhancers, helping you absorb more iron in your plant-based iron sources. (However there are many resources on this website that will help you improve your absorption of non-heme iron.)
Check out the resources on this site to examine the iron content of some of your favorite foods. For more immediate relief, consider taking one of the best iron supplements. Examine foods by food group or use the search function on this site to check out the iron content of your favorite foods.