Tuna, salmon, mackerel
Fish is very nutritious, and certain species are exceptionally high in iron, such as tuna, salmon, and mackerel. Whether fresh or canned, tuna and other varieties are iron-rich. For example, a three-ounce serving of canned tuna has about 1.4 mg of iron or about eight percent of DV of nutrients.
Fresh or canned, the nutrient contents of tuna are the same. Tuna is rich in protein, vitamin B12, and omega-3 fatty acids.
Mackerel is an oily fish that is also rich in omega-3. Thus, it is another good source of iron. A single serving of 100 grams will provide 1.63 percent of iron, which is higher than the iron content of tuna. It is also richer in vitamins A, D, B12, E, potassium, magnesium, zinc, and phosphorus.
Another oily fish that most people love is salmon, although it has lower iron content, giving you about 0.25 mg per 100-gram serving. But it is higher in omega fats, folate, copper, and vitamins B1, B2, B3, B5, and B6. The FDA said it is all right to eat salmon twice a week but recommends eating tuna and mackerel only once a week due to their higher mercury content.
