Salmon contains .99 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- .5 fillet equals 124 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:
Fish, salmon, pink, cooked, dry heat
Read more about iron in meat or visit our list of iron-rich foods.
Salmon And Iron
Salmon is a fairly good source of iron. In a 100 gram fillet (about 3 1/2 ounces), there is enough iron to provide a woman with about six percent of her daily recommended intake of iron. The iron is salmon is heme iron, a form of iron that is highly absorbed. The iron in salmon may be absorbed at the rate of two or three times higher than non-heme iron foods such as grains and beans, particularly if you are not following the instructions on this site to prepare your non-heme iron foods. Furthermore, muscle meats such as salmon may help you absorb more iron from your non-heme iron foods — enhancing your absorption of non-heme iron. For these reasons and the large content of beneficial fat that salmon provides to the diet, salmon is a good choice for a healthy diet.
To examine the iron content of your favorite foods, check out some of the food group analyses on this site or use the search function to find the iron content of less common foods that you may enjoy along with salmon