Do Chicken Wings Have a Lot of Iron?

December 26, 2025 •

2 min read

Chicken wings, especially the darker meat, contain iron, but it is not a high amount. This article explores the iron content of chicken wings.

Quick Summary

This article examines the iron content in chicken wings, distinguishing between heme and non-heme iron. Explore the nutritional differences and the impact of different cooking methods on the mineral levels. A comparison table provides a clear overview of the mineral content.

Key Points

Iron Content: Chicken wings offer a moderate amount of iron, more than the breast, less than red meat.
Heme vs. Non-Heme: The iron in chicken wings is heme iron, which the body absorbs easily.
Dark vs. White Meat: Dark meat in wings and thighs is richer in myoglobin, a protein that contains iron.
Absorption: Combine wings with Vitamin C-rich foods to increase iron absorption.
Cooking Matters: Frying can increase calories and fat, although cooking method does not change iron content.
Other Nutrients: Chicken wings provide protein, B vitamins, and zinc.

Understanding Heme vs. Non-Heme Iron

Iron comes in two forms: heme and non-heme. Heme iron comes from animal sources and is easily absorbed by the body. Non-heme iron comes from plants and is less easily absorbed. Poultry contains heme iron.

Why Dark Meat Matters for Iron Content

Dark meat, including wings and thighs, has a higher iron concentration than white meat. This is because dark meat comes from the more active muscles of the chicken and has higher levels of myoglobin. Myoglobin stores oxygen in the muscle cells.

The Iron Content of Chicken Wings

Chicken wings offer more iron than chicken breasts, but they aren't a high-iron food source like beef liver or legumes. A 100g serving of cooked chicken wings, contains a modest amount of iron, contributing a small percentage to the recommended daily value. Cooking method can influence the nutritional profile.

The Impact of Cooking Method

Frying adds calories and fat. Roasting or grilling can be healthier. The cooking method itself does not significantly change the iron content of the meat, but the nutritional impact of the dish is affected by what is added.

A Complete Nutritional Picture

Besides iron, chicken wings offer other nutrients.

Protein: Chicken wings are a good source of protein, crucial for muscle repair and growth.
B Vitamins: They provide B vitamins, including B6 and B12, important for energy production.
Zinc: Zinc, an essential mineral for immune function, is also present.
Fat: Chicken wings, especially with the skin, are higher in fat than other cuts. It is important to be mindful of portion sizes.

Iron Absorption and Dietary Combinations

Pair chicken wings with foods rich in Vitamin C to maximize iron absorption. A side of broccoli or a sauce with lemon juice can enhance the absorption of non-heme iron from the meal. Compounds in coffee and tea can inhibit iron absorption.

Comparison: Iron in Different Cuts of Chicken


Chicken Cut (100g, cooked)	Iron Content (mg)	Notes
Wing (dark meat)	1.3 mg	Higher iron than breast due to myoglobin.
Thigh (dark meat)	0.7 mg	Comparable to wings in terms of iron.
Breast (white meat)	0.5 mg	Lower iron content due to less myoglobin.

Note: Nutritional values can vary slightly depending on the exact preparation and source of the chicken.

Conclusion

Chicken wings contain iron, but are not a high-iron food. Darker meat provides more iron. Incorporating a variety of iron-rich foods, both heme and non-heme, is best for a balanced diet. Combining poultry with Vitamin C sources boosts iron absorption.

For more detailed nutritional information, consult the USDA FoodData Central database. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

A 100g serving of cooked chicken wings has about 1.3 mg of iron.

The heme iron in chicken wings is more easily absorbed by the body compared to non-heme iron found in vegetables. Both are important.

Dark meat cuts like thighs, drumsticks, and wings have more iron than white meat cuts like the breast.

The skin does not change the iron content of the meat but does increase fat and calories.

Pair wings with Vitamin C-rich foods, such as broccoli, citrus marinades, or bell pepper salad.

Fried wings retain their iron, but the frying process adds fat and calories, making them a less healthy option.

It is best to consume a variety of foods, not just chicken, to meet iron needs.