How to get food as an RS3 Ironman
The best food sources for an RS3 Ironman at every level: crayfish, fly fishing, Menaphos fish, ghostly sole, blubber jellyfish, sailfish, plus Miscellania and boss drops.
Last verified against the RuneScape Wiki: 28 September 2026 ·
Short answer
Fishing 1–52: Crayfish, then fly fishing trout and salmon from 20.
Fishing 52–68: Desert sole, catfish and beltfish in the Menaphos port district. Ghostly sole from 66 (heals 1,650) is fully AFK.
Fishing 68+: Green blubber jellyfish at Deep Sea Fishing (72 Cooking), blue blubber from 91 (95 Cooking), sailfish from 97.
All sources
| Method | Requirement | Rate and notes |
|---|---|---|
| Menaphos fish | 52–68 Fishing | Desert sole (52 Cooking, no burns at 81 with gauntlets), catfish (60, 86), beltfish (72, 90). |
| Ghostly sole (City of Um) | 66 Fishing | Heals 1,650; the fish never move, so it is fully AFK. |
| Green and blue blubber jellyfish | 68 / 91 Fishing | Heal without costing adrenaline. Green needs 72 Cooking, blue 95 (750 per bite, 800 with expensive spices). |
| Swarm fishing | 68 Fishing | A wide mix of high-level fish, but much of it burns until high Cooking. The wiki suggests waiting for 80 Cooking for the sharks. |
| Managing Miscellania (Fishing) | Throne of Miscellania | Up to 440 tuna and 131 swordfish a day, raw or cooked. |
| Boss drops | Combat | Heart of Gielinor generals commonly drop 45–55 raw sharks; Croesus commonly drops 45–55 raw rocktails. |
| Raw bacon | Bringing Home the Bacon | Gathered quickly with no risk and low skill requirements. |
| Meat shops (early game) | None | Fresh Meat, Old Meats and Rufus's Meat Emporium sell raw meat to cook. |
Ironman tips
- Get cooking gauntlets from Family Crest early; they lower the burn rate on the fish above.
- Bait and Switch (99 Archaeology) catches fish already cooked, with no burn chance, at half the Cooking XP.
- Portable ranges cannot be used on Ironman, so cook on bonfires (10% more XP) or permanent ranges.
Common questions
What is the best food for an RS3 Ironman?
For sustained healing at high level, blubber jellyfish from Deep Sea Fishing, because they heal without draining adrenaline. Sailfish are better burst food. Before that, Menaphos fish and ghostly sole.
How do Ironmen get sharks and rocktails?
Swarm fishing and Temple Trekking give sharks, the Heart of Gielinor generals commonly drop 45–55 raw sharks, and Croesus commonly drops 45–55 raw rocktails.
Facts on this page were checked against these RuneScape Wiki pages: Ironman Mode/Guide/Cooking, Ironman Mode/Guide/Fishing, Managing Miscellania.
Wiki content is licensed under CC BY-NC-SA 3.0. RuneScape is a trademark of Jagex Ltd; this site is not affiliated with Jagex.
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