Iron Rich Fish and shellfish

Welcome to the list of the top 13 fish and shellfish highest in iron content. Where the amount of iron ranges from 13.91 mg to 5.78 mg per 100g. The top fish and shellfish is Mollusks, clam, mixed species, cooked, breaded and fried with the highest iron content, which in 100g contains 13.91 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Mollusks, clam, mixed species, cooked, breaded and fried, which contains 13.91 mg of iron, the corresponding RDA iron percentage is 99 %, which is the highest item from the list of fish and shellfish high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Mollusks, clam, mixed species, cooked, breaded and fried has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Mollusks, clam, mixed species, cooked, breaded and fried; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of fish and shellfish.

Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Mollusks, clam, mixed species, cooked, breaded and fried, which is the top of the fish and shellfish list for iron content in your diet, the amount of Energy is 202.00 kcal (10% RDA), the amount of Protein is 14.24 g (25% RDA), the amount of Total Fat is 11.15 g (17% RDA) and the amount of Carbohydrate is 10.33 g (8% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Mollusks, clam, mixed species, cooked, breaded and fried from the list of fish and shellfish.

Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in fish and shellfish for the top 20 fish and shellfish. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Mollusks, clam, mixed species, cooked, breaded and fried 13.91mg (99%RDA)
2. Mollusks, cuttlefish, mixed species, cooked, moist heat 10.84mg (77%RDA)
3. Mollusks, whelk, unspecified, cooked, moist heat 10.06mg (72%RDA)
4. Mollusks, octopus, common, cooked, moist heat 9.54mg (68%RDA)
5. Mollusks, oyster, eastern, wild, cooked, moist heat 9.21mg (66%RDA)
6. Mollusks, oyster, Pacific, cooked, moist heat 9.20mg (66%RDA)
7. Mollusks, oyster, eastern, farmed, cooked, dry heat 7.77mg (56%RDA)
8. Mollusks, oyster, eastern, wild, cooked, dry heat 7.16mg (51%RDA)
9. Mollusks, oyster, eastern, cooked, breaded and fried 6.95mg (50%RDA)
10. Mollusks, mussel, blue, cooked, moist heat 6.72mg (48%RDA)
11. Mollusks, oyster, eastern, canned 6.70mg (48%RDA)
12. Mollusks, cuttlefish, mixed species, raw 6.02mg (43%RDA)
13. Mollusks, oyster, eastern, farmed, raw 5.78mg (41%RDA)

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Mollusks, clam, mixed species, cooked, breaded and fried which contains 11.82 mg in 3.000 oz (or 85.00 g). The percentage of the recommended daily value for this serving is 84 %. For this serving the Energy content is 171.7 kcal (9% RDA), the Protein content is 12.1 g (22% RDA), the Total Fat content is 9.48 g (15% RDA) and the Carbohydrate content is 8.78 g (7% RDA).

Milligrams of iron in fish and shellfish (per 100g)

The list below gives the total iron content in the top 13 items from the general description 'fish and shellfish' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 13 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items classified as canned is 1 item. The highest amount of iron from the 1 canned items is in Mollusks, oyster, eastern, canned where the level is 6.70 mg per 100g.The total food items which are raw is 2 items. The highest amount of iron from the 2 raw items is in Mollusks, cuttlefish, mixed species, raw where the content is 6.02 mg per 100g. The number of food items which are cooked are 10 items. The highest amount of iron from the 10 cooked items is in Mollusks, clam, mixed species, cooked, breaded and fried where the amount is 13.91 mg per 100g. Comparing raw and cooked fish and shellfish shows that cooking can change the levels of iron by 7.89 mg in a 100g serving.

Nutritional Information Summary