How Much Iron Does Salmon Contain?

Salmon is not only a versatile and delicious fish but also a nutritional powerhouse. It is rich in protein, omega-3 fatty acids, vitamins, and, importantly, iron. If you’re wondering how much iron is actually in baked salmon, keep reading to find out. We’ll explore the iron content of salmon, its health benefits, and how to incorporate it into your diet.

The Iron Content of Salmon

The amount of iron in salmon varies depending on the type of salmon, cooking method, and other factors. According to the USDA, three ounces of chinook salmon contain 0.2 mg of iron. While this may seem like a small amount, it can still contribute to your daily iron intake.

Is Salmon High in Iron?

Yes, salmon is considered a good source of iron. It contains approximately 0.25 mg of iron per 100 g serving. What makes salmon a great source of iron is that it is an oily fish. Oily fish, like salmon, contain higher levels of iron compared to other types of fish.

Health Benefits of Salmon

In addition to being a good source of iron, salmon offers numerous health benefits. It is packed with omega-3 fatty acids, which have been shown to reduce the risk of depression, heart disease, and cognitive decline. Including at least eight ounces of salmon or other oily fish in your diet each week is recommended.

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Incorporating Salmon Into Your Diet

There are plenty of delicious ways to enjoy salmon and reap its nutritional benefits. You can grill, bake, or even smoke it. One simple and healthy option is to make cast iron salmon. This recipe guarantees a perfectly cooked fillet with a crispy skin in just about 10 minutes. Make a flavorful sauce with Italian seasoning and a splash of lemon juice to enhance the taste. Remember to choose sustainably sourced salmon, preferably wild caught.

Other Iron-Rich Seafood Options

If you want to increase your iron intake, seafood is an excellent choice. Tuna, mackerel, haddock, and sardines are all rich in iron. Shellfish, such as clams, oysters, and mussels, are particularly high in iron. Including a variety of seafood in your diet can help you meet your daily iron requirements while providing essential nutrients.

Salmon: A Nutritious Choice

Pink salmon is another iron-rich fish that offers a host of health benefits. In a 3.5-ounce serving, pink salmon contains approximately 11.0 mg of iron. It is also a great source of omega-3 fatty acids, protein, calcium, magnesium, and phosphorus. With its versatility and delicious taste, pink salmon can be easily incorporated into a variety of dishes.


Salmon is not only a delicious fish but also a fantastic source of iron and other essential nutrients. Incorporating salmon into your diet can help combat iron deficiency and provide numerous health benefits. Whether you choose chinook, pink, or Atlantic salmon, you’ll be getting a nutrient-dense meal that contributes to your overall well-being. So, why not add some salmon to your next meal and enjoy its many advantages?

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To learn more about the benefits of salmon and explore tasty recipes, visit Hook’d Up Bar and Grill.