How Much Iron Is in Cooked Chicken?

December 30, 2025 •

4 min read

According to the National Chicken Council, a 3.5-ounce serving of skinless, boneless cooked chicken breast contains approximately 1.04 mg of iron, while the same size serving of dark meat contains about 1.33 mg. This variation highlights that the iron content in cooked chicken differs depending on the cut of meat, a crucial factor for those monitoring their dietary intake.

Quick Summary

The iron content in cooked chicken varies, with dark meat typically providing more than white meat due to higher myoglobin levels. Chicken offers a high-quality, easily absorbed heme iron source. Cooking methods, such as using a cast-iron skillet, can also influence the final iron amount. This article details the specific iron values across different chicken cuts.

Key Points

Dark meat contains more iron: Chicken thighs and drumsticks are richer in iron than breast meat.
Heme iron is easily absorbed: The iron in chicken is highly bioavailable, making it an efficient source for the body.
Cooking methods influence total content: Using a cast-iron skillet can increase the iron in your dish.
Pair with vitamin C: Enhance iron absorption by consuming cooked chicken with foods high in vitamin C, like bell peppers or broccoli.
Monitor iron blockers: Be mindful that certain foods, like tea, coffee, and dairy, can inhibit iron absorption.
Iron deficiency symptoms: Fatigue, weakness, and pale skin can signal low iron levels in the body.

Iron Content in Cooked Chicken: By the Numbers

Chicken is a staple protein in many diets, valued for its versatility and nutritional benefits. However, when it comes to specific micronutrients like iron, the content can differ significantly across different cuts of the bird. The iron in chicken is a type known as 'heme iron,' which the body absorbs more efficiently than the 'non-heme' iron found in plant-based sources.

How Different Cuts Stack Up

Dark meat, which includes the legs, thighs, and wings, generally contains more iron than white meat, such as the breast. This is because dark meat comes from muscles used more frequently, which contain a higher concentration of myoglobin, the protein responsible for carrying oxygen and giving the meat its darker color and richer flavor. For example, a 3.5-ounce serving of roasted dark meat (skinless, boneless) has about 1.33 mg of iron, while the same amount of breast meat contains around 1.04 mg.

Factors Affecting Iron Content

While the specific cut is the primary factor, other elements can influence the final iron content of a cooked chicken dish:

Skin: Keeping the skin on during cooking increases the fat and calorie count, but its effect on iron is minimal and is often discarded before eating.
Cooking Method: The process of cooking itself does not significantly alter the iron content. However, cooking in a cast-iron skillet can increase the iron in the food, as some of the metal is absorbed during the cooking process.
Added Ingredients: The addition of sauces or marinades does not impact the chicken's inherent iron but can add other nutrients, calories, and fats.

The Role of Heme Iron in Your Diet

Iron is an essential mineral vital for numerous bodily functions. It is a critical component of hemoglobin, the protein in red blood cells that transports oxygen from the lungs to the body's tissues. A deficiency in iron can lead to anemia, which is characterized by symptoms such as fatigue, weakness, and shortness of breath.

The heme iron found in cooked chicken is highly bioavailable, meaning the body can absorb and utilize it effectively. For individuals concerned about their iron levels, particularly those with or at risk for iron-deficiency anemia, including lean meats like chicken is an effective way to boost dietary iron intake.

Tips for Maximizing Iron Absorption

To get the most out of the iron in your chicken, consider these dietary strategies:

Combine with Vitamin C: Eating iron-rich foods with sources of vitamin C, such as citrus fruits, bell peppers, or broccoli, can significantly increase the absorption of non-heme iron from plant-based foods in the same meal.
Avoid Iron Blockers: Certain substances can inhibit iron absorption. These include phytates found in whole grains and legumes, calcium from dairy products, and polyphenols in tea and coffee. To counteract this, consume these items at different times of the day than your high-iron meals.
Use Cast-Iron Cookware: As mentioned, cooking in a cast-iron pan is a simple and effective way to infuse extra iron into your food.

Comparison of Iron in Different Cuts (per 3.5 oz / 100g)


Cut of Cooked Chicken	Approximate Iron Content (mg)	Notes on Content
Skinless, Boneless Breast	1.04 mg	Lower in fat; a lean protein source.
Skinless, Boneless Dark Meat	1.33 mg	Higher in myoglobin, leading to more iron.
Roasted Meat and Skin	1.07 mg	Iron content can be similar to breast when skin is included in analysis.
Drumstick with Skin	1.3 mg	Includes higher fat from the skin.
Thigh with Skin	1.3 mg	Includes higher fat from the skin.

Cooking Methods for Preserving Nutrients

How you prepare your chicken can affect its overall health profile. While cooking methods do not drastically change the iron content, they do impact fat and calorie levels. Healthier cooking methods include baking, grilling, roasting, or poaching, which minimize the need for added fats and retain more nutrients. For example, a skinless, boneless chicken thigh cooked without added oil is much leaner than a deep-fried thigh.

Cooking Iron-Rich Chicken for Better Health

For those seeking to maximize their iron intake, a simple meal might combine roasted dark meat chicken with a side of steamed broccoli and a squeeze of fresh lemon juice. The vitamin C in the lemon and broccoli aids in better iron absorption. Another strategy is to add chopped cooked chicken to soups or stews that include legumes like lentils, a non-heme iron source. The heme iron from the chicken will help increase the bioavailability of the plant-based iron.

Conclusion: A Worthwhile Iron Source

In summary, cooked chicken is a reliable source of highly absorbable heme iron, with dark meat cuts like thighs and drumsticks offering a slightly higher concentration than white meat. While not as iron-rich as red meat, chicken still makes a valuable contribution to a balanced diet, especially when paired with vitamin C-rich foods to enhance absorption. By selecting the right cut and cooking method, you can easily incorporate this essential mineral into your meals to support energy levels and overall health. For further information on dietary recommendations, consult resources from the National Institutes of Health.

Frequently Asked Questions

Dark meat, including chicken thighs and drumsticks, has more iron than white meat like chicken breast. Dark meat's higher myoglobin concentration, which carries oxygen, is responsible for this difference.

Yes, the iron found in chicken is heme iron, a type that the body absorbs much more easily and efficiently compared to the non-heme iron found in plant-based foods.

Yes, cooking acidic foods or foods high in moisture in a cast-iron skillet can cause some of the iron from the pan to transfer into your food, increasing its iron content.

To maximize absorption, pair your chicken with foods rich in vitamin C, such as broccoli or lemon juice. You should also avoid drinking coffee, tea, or consuming calcium-rich foods at the same time, as they can inhibit absorption.

Sufficient iron intake is crucial for producing hemoglobin, which carries oxygen throughout the body. It supports energy levels, immune function, and overall cognitive health.

Common symptoms of iron deficiency include extreme fatigue, weakness, pale skin, shortness of breath, headaches, and cold hands and feet. In severe cases, it can lead to heart issues.

While iron content isn't drastically changed by cooking, methods like frying can increase fat and calorie intake significantly. Healthier methods like baking or grilling help maintain a leaner nutritional profile.