Version July 2025
| All serving sizes are 3 oz (85 g) cooked portions. Foods are grouped by their iron content; ranges depend on the type of animal (in the case of organ meats) or the cut of the meat. Check your local food composition tables for additional options. | ||
| Iron (mg) | Zinc (mg) | |
| Excellent sources of iron | ||
| Bear | 9.1 | 8.76 |
| Beaver | 8.50 | 1.93 |
| Blood sausage | 5.44 | 1.10 |
| Caribou | 5.24 | 4.47 |
| Cuttlefish | 9.18 | 2.94 |
| Emu | 3.88 to 6.18 | 2.71 to 4.33 |
| Heart | 3.67 to 7.68 | 1.90 to 6.21 |
| Horse | 4.28 | 3.25 |
| Kidneys | 2.58 to 10.5 | 2.41 to 3.61 |
| Liver | 4.34 to 15.2 | 3.38 to 9.52 |
| Liver sausage (packaged; Braunschweiger, liverwurst, paté) | 4.67 to 9.52 | 0.78 to 2.89 |
| Lungs | 3.07 to 13.9 | 1.02 to 2.08 |
| Moose | 3.59 | 3.13 |
| Muskrat | 6.04 | 1.93 |
| Mussels, blue | 5.71 | 2.27 |
| Mutton | 4.05 | 5.04 |
| Octopus | 8.11 | 2.86 |
| Opossum | 3.94 | 1.94 |
| Oysters | 5.70 to 7.83 | 28.2 to 77.34 |
| Quail | 3.77 | 2.64 |
| Raccoon | 6.04 | 1.93 |
| Spleen | 6.26 to 33.46 | 1.62 to 3.35 |
| Squirrel | 5.79 | 1.51 |
| Whelk | 8.58 | 2.77 |
| Good sources of iron | ||
| Antelope | 3.57 | 1.43 |
| Beef | 1.48 to 3.28 | 3.88 to 8.92 |
| Bison/buffalo | 2.45 to 4.13 | 3.13 to 7.34 |
| Brains | 1.42 to 1.96 | 0.93 to 1.37 |
| Clams | 2.28 to 2.39 | 0.71 to 2.32 |
| Deer/venison | 2.85 to 4.26 | 2.34 to 7.34 |
| Duck | 1.98 to 3.82 | 2.6 |
| Elk | 2.84 to 3.47 | 2.69 to 5.58 |
| Gizzards | 2.66 to 2.71 | 2.83 to 3.76 |
| Goat | 3.17 | 4.48 |
| Lamb | 1.1 to 2.38 | 1.48 to 6.54 |
| Ostrich | 2.37 to 4.16 | 3.68 to 4.2 |
| Pancreas | 1.80 to 2.29 | 2.28 to 4.42 |
| Rabbit | 1.93 to 4.12 | 1.93 to 2.02 |
| Sardines | 1.96 to 2.48 | 1.11 to 1.19 |
| Tongue | 1.78 to 4.24 | 2.54 to 3.85 |
| Water buffalo | 1.8 | 2.16 |
| Fair sources of iron | ||
| Boar, wild | 0.95 | 2.56 |
| Chicken breast | 0.88 | 0.85 |
| Chicken leg/thigh | 0.92 to 0.96 | 1.63 to 1.79 |
| Cod | 0.14 to 0.42 | 0.33 to 0.49 |
| Intestines, pork (chitterlings) | 1.25 | 1.57 |
| Pork | 0.54 to 1.57 | 1.84 to 4.42 |
| Salmon | 0.29 to 0.88 | 0.37 to 0.816 |
| Shrimp | 0.27 to 1.81 | 1.38 to 1.67 |
| Squid | 0.72 | 1.62 |
| Stomach/tripe | 0.56 to 1.04 | 1.45 to 2.48 |
| Tilapia | 0.59 | 0.35 |
| Trout | 0.31 to 1.63 | 0.43 to 0.72 |
| Tuna | 0.55 to 1.38 | 0.38 to 0.89 |
| Turkey breast | 0.60 | 1.46 |
| Turkey leg/thigh | 1.35 | 2.77 |
