Cod fish contains .49 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 fillet equals 180 grams.
- 3 oz equals 85 grams.
In the category of fish and seafood, we included whole food products in the Top 10 list. Foods may be fortified with iron but are not included in this Top 10 list.The food tested for the particular graph below can be described more specifically as:
Fish, cod, Atlantic, cooked, dry heat
Read more about iron in meat or visit our list of iron-rich foods.
Cod And Iron
Cod fish does contain a bit of iron. In a one hundred gram serving of cod (which is about 3 1/2 ounces), you will receive about .5 milligrams of iron which is enough to meet about three percent of the daily iron requirement of a woman aged twenty to fifty. For a meat based source of iron, cod is not particularly high. However, that iron in cod is a form of iron called heme iron which is absorbed more readily by the body than plant-based sources of iron — on the order of two to three times higher. Cod may play an additional role in iron absorption since there is a bit of evidence that muscle meat actually helps you absorb more iron from your plant-based foods.
For more information on the iron content of your favorite foods, explore the analysis by food group on this website. For less common food items, use the search function on this site to explore the iron content of thousands of foods.