Does Chicken Increase Blood Count? An In-Depth Nutritional Look

October 25, 2025 •

4 min read

Globally, over 1.5 billion people are affected by anemia, a condition often resulting from a low red blood cell count. For those seeking dietary solutions, the question, does chicken increase blood count?, is common. The answer is yes; chicken is a valuable source of several key nutrients that support healthy blood cell production.

Quick Summary

Chicken provides essential nutrients like heme iron, vitamin B12, and protein, all vital for healthy blood cell formation and function. While not as high in iron as red meat, its highly absorbable heme iron content, especially in dark meat, helps support blood health, particularly in cases of nutritional anemia.

Key Points

Source of Heme Iron: Chicken provides highly absorbable heme iron, essential for red blood cell and hemoglobin production.
Dark Meat is Best: Cuts like chicken thighs and legs contain more iron than white meat, making them superior for blood health.
Rich in B Vitamins: Chicken supplies Vitamin B12 and B6, which are both crucial for healthy blood cell formation.
High-Quality Protein: The protein in chicken provides the necessary amino acids to build hemoglobin and other blood components.
Liver is a Nutrient Powerhouse: For a maximum iron and B12 boost, incorporate chicken liver into your diet.
Maximizing Absorption: Pair chicken with Vitamin C-rich foods like bell peppers or citrus to enhance overall iron uptake.

The Nutritional Foundation of a Healthy Blood Count

A low blood count, particularly referring to a low red blood cell (RBC) count, is a hallmark of anemia. Red blood cells, which contain the protein hemoglobin, are responsible for carrying oxygen throughout the body. The production of these vital cells relies on a consistent supply of specific nutrients, including iron, vitamin B12, folate, and protein. A deficiency in any of these can impair production and lead to health issues like fatigue, shortness of breath, and weakness.

Chicken, as a common and versatile protein source, contributes to this nutritional foundation. Different parts of the chicken offer varying nutritional profiles, but the meat, in general, provides a significant amount of the building blocks needed for healthy blood.

Heme Iron: Chicken's Key Contribution to Blood Health

Iron is perhaps the most critical mineral for blood health, as it is a core component of hemoglobin. Iron from food comes in two forms: heme and non-heme. Heme iron, found exclusively in animal products, is more readily and efficiently absorbed by the body than non-heme iron, which is found in plants. Chicken provides heme iron, making it a highly effective dietary source for boosting iron levels.

Dark Meat: Cuts like chicken thighs and drumsticks are richer in iron than white meat. For example, 100g of chicken thighs contains about 1.3mg of iron, compared to the 0.7mg found in breast meat.
Chicken Liver: This organ meat is an exceptional source of iron. Just 100g of chicken liver can provide around 11mg of iron, making it a powerful food for those with a significant iron deficiency.

The Importance of B Vitamins and Protein

Beyond iron, chicken is a valuable source of other nutrients that play a vital role in blood health:

Vitamin B12: Essential for the formation of red blood cells, a deficiency in Vitamin B12 is another common cause of anemia. While some red meats contain more B12, chicken does offer a decent amount, particularly in the dark meat and liver.
Vitamin B6: This vitamin is necessary for the synthesis of hemoglobin. Chicken provides a good source of B6, supporting the body's ability to produce oxygen-carrying blood cells.
High-Quality Protein: The complete protein in chicken supplies the amino acids necessary to build hemoglobin and other important proteins in the blood system.

Maximizing Nutrient Absorption from Chicken

To get the most benefit from the nutrients in chicken, consider strategic food pairings. Vitamin C is known to significantly enhance the absorption of non-heme iron from plant-based foods. While chicken contains highly absorbable heme iron, pairing it with Vitamin C-rich vegetables is still a great way to boost overall iron intake from your meal. For example, squeeze lemon juice over grilled chicken or add bell peppers and tomatoes to a chicken dish.

Chicken vs. Beef: A Comparison for Blood Health

When considering animal protein for blood health, red meat like beef is often cited for its high iron content. Here is a comparison to help inform your dietary choices:


Feature	Chicken (Dark Meat)	Beef (Lean Ground)	Winner for Iron/B12	Considerations
Iron Content	Good source of heme iron	Very rich source of heme iron	Beef	Beef has higher absolute iron content, especially organ meats like liver.
Vitamin B12	Contains Vitamin B12	Rich source of Vitamin B12	Beef	Beef provides significantly more B12 per serving.
Absorbability	High (heme iron)	High (heme iron)	Tie	The body absorbs heme iron equally well from both sources.
Fat Content	Generally lower in saturated fat	Higher in saturated fat than most chicken cuts	Chicken	Chicken, particularly skinless breast, is often the leaner, heart-healthier choice.
Cost	Generally more affordable	Can be more expensive	Chicken	Affordability and availability make chicken a sustainable option for many.

Incorporating Chicken into Your Diet for Better Blood Count

Here are some practical ways to include chicken in your diet to support a healthy blood count:

Choose the right cuts: Opt for dark meat like thighs and legs more often than breast meat, as they contain higher iron content.
Include organ meat: Consider incorporating chicken liver into your meals occasionally for a major iron boost.
Pair with Vitamin C: Add citrus, bell peppers, broccoli, or tomatoes to your chicken meals to maximize overall nutrient absorption.
Don't overcook: Light cooking methods like grilling or baking can help preserve the nutrient content of the meat.

Conclusion: Chicken as a Valuable Part of a Blood-Boosting Diet

So, does chicken increase blood count? Yes, by providing vital nutrients like heme iron, vitamin B12, and high-quality protein, chicken can effectively support the body's production of healthy red blood cells. While red meat may contain higher levels of some blood-building nutrients, chicken remains an excellent and often leaner alternative. By strategically choosing the right cuts and pairing them with other nutrient-rich foods, you can leverage chicken as a powerful dietary tool to help maintain or increase your blood count and overall health.

Remember, while diet plays a significant role in managing nutritional deficiencies like anemia, it's crucial to consult a healthcare provider for diagnosis and treatment. For more comprehensive dietary advice, consider resources from authoritative health organizations like the National Institutes of Health.

Frequently Asked Questions

For increasing blood count, dark meat like chicken thighs and drumsticks are best because they contain more iron than white meat. Chicken liver is an even more potent source of iron and B12.

Iron from chicken is called heme iron, which is more easily and efficiently absorbed by the body. Iron from plant foods (non-heme iron) is not as readily absorbed, though its absorption can be improved by consuming it with Vitamin C.

While chicken provides essential nutrients for blood health, it cannot cure severe anemia alone. A balanced diet and, in many cases, medical treatment or supplementation under a doctor's supervision are necessary to address the root cause of anemia.

The B vitamins found in chicken, specifically B12 and B6, play crucial roles in the formation of healthy red blood cells and the synthesis of hemoglobin.

Beef typically has higher amounts of iron and Vitamin B12 than chicken. However, chicken is often leaner and a great source of highly absorbable heme iron, making it a healthy and effective choice, especially when consumed as dark meat.

To enhance the blood-boosting effects, pair chicken with Vitamin C-rich foods like bell peppers, tomatoes, broccoli, and citrus fruits. While not directly affecting heme iron absorption, this combination supports overall nutritional health.

Yes, studies on anemic rats have shown that chicken essence can help restore hemoglobin levels. The evidence confirms that chicken's protein content and mineral availability play a role in addressing nutritional anemia.