Hey there! If you’ve been wondering whether shrimp packs any iron punch, you’re in the right place As a nutrition enthusiast and seafood lover, I’m excited to break down everything you need to know about shrimp and its iron content
The Quick Answer
Yes! Shrimp definitely contains iron – a 3-ounce (85 grams) serving of cooked shrimp provides about 2.6 mg of iron, which is roughly 15% of your recommended daily intake. Pretty impressive for these little swimmers, right?
Why Should We Care About Iron?
Before we dive deeper into shrimp, let’s talk about why iron is such a big deal:
- Helps carry oxygen throughout your body
- Supports energy levels
- Important for brain development
- Prevents anemia
- Essential for overall health
Shrimp’s Iron Content Compared to Other Seafood
Here’s how shrimp stacks up against other popular seafood options (per 3 oz serving):
| Seafood Type | Iron Content (mg) | % Daily Value |
|---|---|---|
| Clams | 23.8 | 132% |
| Oysters | 7.8 | 43% |
| Anchovies | 3.9 | 12% |
| Shrimp | 2.6 | 15% |
| Crab | 2.4 | 14% |
| Tuna | 2.0 | 11% |
Why Choose Shrimp as an Iron Source?
I gotta tell ya, shrimp isn’t just about iron! Here’s what makes it awesome:
- Super low in calories (just 84 calories per 3 oz serving)
- High in protein
- Rich in other nutrients like:
- Vitamin B12
- Niacin
- Phosphorus
- Selenium
Best Ways to Maximize Iron Absorption from Shrimp
Wanna get the most iron from your shrimp? Here’s what I recommend
- Pair with vitamin C-rich foods (like lemon or bell peppers)
- Don’t drink coffee or tea with your shrimp meal
- Cook properly – don’t overcook as it can reduce nutrient content
- Consider eating with other iron-rich foods for a bigger boost
Simple Iron-Rich Shrimp Recipe
Here’s my fave way to prepare iron-rich shrimp:
Citrus Garlic Shrimp
- 1 pound shrimp, peeled and deveined
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1 lemon
- Red bell pepper slices
- Salt and pepper to taste
Who Should Pay Extra Attention to Iron from Shrimp?
Some folks might wanna pay special attention to getting iron from shrimp:
- Pregnant women
- Athletes
- Vegetarians transitioning to including some seafood
- People with anemia
- Women with heavy periods
The Bottom Line
Yep, shrimp definitely has iron! While it’s not the highest iron-containing seafood (looking at you, clams!), it’s still a decent source, especially when you consider all its other nutritional benefits. Plus, it’s super versatile and usually cheaper than many other seafood options.
Remember, if you’re specifically trying to boost your iron intake, you might wanna combine shrimp with other iron-rich foods. And don’t forget about that vitamin C – it’s like iron’s best friend when it comes to absorption!
So next time someone asks you “does shrimp have iron?” – you can confidently say “heck yeah!” and maybe even throw in some fun facts from this article.
Got any questions about shrimp or iron-rich foods? Drop ’em in the comments below – I’d love to help ya out!
Foods rich in non-heme iron
Still want some more foods with iron? The following iron-rich foods list includes non-heme iron options.
Iron-rich legumes include:
- Dried or canned peas and beans (kidney, garbanzo, cannellini and soybeans).
- Lentils.
- Peas.
- Tofu.
- Tempeh (fermented soybeans).
Iron-rich bread and cereal include:
- Enriched white bread.
- Enriched pasta.
- Wheat products.
- Bran cereals.
- Cornmeal.
- Oat cereals.
- Cream of Wheat®.
- Rye bread.
- Enriched rice.
- Whole-wheat bread.
Iron-rich fruits include:
- Figs.
- Dates.
- Raisins.
- Prunes and prune juice.
Iron-rich vegetables include:
- Broccoli.
- String beans.
- Dark leafy greens, like dandelion, collard, kale and spinach.
- Potatoes.
- Cabbage and Brussels sprouts.
- Tomato paste.
Other foods rich in iron include:
- Blackstrap molasses.
- Pistachios.
- Pumpkin seeds.
- Sesame seeds.
- Flax seeds.
- Almonds.
- Cashews.
- Pine nuts.
- Macadamia nuts.
- Hemp seeds.
“If you choose not to consume meat and fish, then be sure to include plant-based sources of protein such as legumes (dried beans, lentils and split peas), nuts, seeds and tofu with each meal,” advises Zumpano. “Be sure to pair non-heme iron foods with vitamin C to increase the absorption of iron. Vitamin C is found in citrus fruits (lemon, lime, orange, kiwi and grapefruit), strawberries, tomatoes, broccoli and spinach.”
Foods rich in heme iron
There are plenty of foods high in iron. You’ll find heme iron in the following types of food:
“Aim to include a source of protein with each meal, which can help you meet your daily iron needs,” Zumpano suggests.
Foods Rich in Iron – Shrimp
FAQ
Which seafood is highest in iron?
Oysters, mussels, and clams are the seafood highest in iron. A 3-ounce serving of oysters can contain 5-8 milligrams of iron, while mussels and clams contain 3-4 and 4-5 milligrams, respectively, according to Seafood Society. These shellfish are known for their high iron content due to their ability to absorb iron from their marine environment.
Are eggs high in iron?
What foods raise iron quickly?
To quickly raise iron levels, focus on incorporating foods rich in both heme and non-heme iron into your diet. Heme iron, found in animal products, is more easily absorbed by the body. Good sources include red meat, poultry, and seafood. Non-heme iron, found in plant-based foods, can also contribute to raising iron levels, especially when paired with vitamin C, which enhances absorption.
What meat is highest in iron?
Organ meats like liver and kidney, followed by red meat like beef and lamb, are the highest in iron among meats.
Is shrimp a good source of iron?
Iron is an essential mineral that is required for the proper functioning of the body. It is needed to make hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Shrimp is a good source of iron, especially for those who follow a pescatarian or seafood-based diet.
How much iron is in cooked shrimp?
Shrimp A three-ounce (85 grams) serving of cooked shrimp contains 2.6 mg of iron, around 15% of the recommended daily intake. It’s also rich in niacin, vitamin B12, phosphorus, and selenium.
Does shrimp have more iron than chicken breast?
On a calorie-for-calorie basis, shrimp have more iron than many other protein foods. 100 calories of cooked shrimp has about 1.5 mg of iron, compared to just 0.5 mg in 100 calories of chicken breast. The iron in shrimp is heme iron, which is more readily absorbed by the body than non-heme iron from plant sources.
Does shrimp have more iron than clams?
Yes, certain seafood options like clams and oysters have higher iron content compared to shrimp. However, they may also contain higher levels of cholesterol and other nutrients, so it’s always good to consider overall nutritional balance. In conclusion, shrimp does indeed contain iron, making it a worthwhile addition to a balanced diet.
What nutrients are found in shrimp?
One of the key nutrients found in shrimp is iron, which plays an important role in many bodily functions. Iron is an essential mineral that is required for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body.
Does boiled shrimp retain more iron?
For example, boiled or steamed shrimp may retain more iron compared to fried or grilled shrimp. The absorption of iron from shrimp is influenced by several factors. One of the most important factors is the presence of vitamin C, which enhances the absorption of iron in the body.