Which has more iron, chicken breast or chicken thighs? The Nutritional Breakdown

October 29, 2025 •

3 min read

A 100-gram serving of cooked, boneless chicken thighs can contain more than twice the iron of an equivalent chicken breast. This significant difference provides a clear answer to the question: which has more iron, chicken breast or chicken thighs?

Quick Summary

Chicken thighs contain significantly more iron than chicken breasts, primarily due to higher myoglobin content, making them a more iron-dense option.

Key Points

Iron Content: Chicken thighs contain significantly more iron than chicken breasts because of higher myoglobin concentration.
Myoglobin's Role: The dark meat in thighs has more myoglobin, a protein that carries oxygen and contains iron, making it richer in this mineral.
Nutritional Trade-offs: While richer in iron, chicken thighs also have higher fat and calorie counts compared to leaner chicken breasts.
Absorption Boost: Pairing chicken with vitamin C-rich foods like bell peppers or lemon juice can enhance iron absorption.
Inhibition Factors: Avoid consuming tea or coffee with iron-rich meals, as tannins and caffeine can interfere with absorption.
Dietary Choice: The best choice depends on your health goals; thighs are better for iron intake, while breasts are better for low-fat protein.

Dark Meat vs. White Meat: The Myoglobin Factor

The fundamental reason for the difference in iron content between chicken breast and chicken thighs is the type of muscle fiber and a protein called myoglobin. Dark meat, found in the thighs and legs, is composed of muscle fibers that are used more frequently for movement. These muscles require more oxygen, and myoglobin is the protein that stores and carries oxygen within the muscle cells. Myoglobin is an iron-containing protein, and its higher concentration in the darker, more active muscles directly translates to a higher iron content. White meat, such as the chicken breast, comes from less active muscles and therefore contains much less myoglobin and, consequently, less iron.

Heme vs. Non-Heme Iron

Iron in food comes in two forms: heme and non-heme. Animal products like chicken contain heme iron, which is absorbed more efficiently by the body than the non-heme iron found in plant-based sources. Both chicken breast and chicken thighs provide heme iron, but the thighs offer a more substantial amount per serving. This is particularly beneficial for individuals seeking to increase their iron intake, as the body can absorb up to 40% of the heme iron consumed.

A Detailed Nutritional Comparison

Beyond iron, chicken breast and thighs differ in other key nutritional aspects. Here is a comparison of cooked, skinless, boneless chicken breast and thigh per 100 grams, based on aggregated nutritional data.


Nutrient	Chicken Breast (100g)	Chicken Thigh (100g)
Calories	Approx. 165 kcal	Approx. 214 kcal
Protein	Approx. 31g	Approx. 23g
Total Fat	Approx. 3.6g	Approx. 14g
Iron	Approx. 1mg	Approx. 1.5mg
Zinc	Approx. 1mg	Approx. 2.8mg
Vitamin B12	Approx. 0.3mcg	Approx. 0.33mcg

Interpreting the Data

As the table clearly illustrates, while chicken breast is a leaner, higher-protein choice, chicken thighs are the winner for iron content. Thighs also contain a higher amount of zinc and comparable levels of vitamin B12, making them a more mineral-rich option. For those with anemia or aiming to boost their iron levels, incorporating chicken thighs into the diet is a strategic move. However, the higher fat and calorie count must be considered, depending on overall dietary goals.

Maximizing Iron Absorption from Chicken

To get the most iron out of your meal, consider these tips:

Pair with Vitamin C: Eating chicken with a vitamin C-rich food can significantly boost your body's ability to absorb non-heme iron from other foods in the same meal, and helps store heme iron more efficiently. Add lemon juice to your cooked chicken, or serve it alongside bell peppers, broccoli, or tomatoes.
Avoid Overcooking: Overcooking can destroy some nutrients. Light grilling, baking, or steaming can preserve more of the chicken's nutritional value.
Be Mindful of Inhibitors: Certain substances can hinder iron absorption. Tannins in tea and caffeine in coffee can interfere, so it is best to drink these beverages between meals, not with them. Excessive intake of milk and other calcium-rich foods at the exact same time may also reduce absorption.

The Bottom Line: Which is Right for You?

Choosing between chicken breast and chicken thighs depends on your specific health objectives. If your primary goal is maximizing protein while minimizing fat and calories, chicken breast is the superior choice. This is often the preference for bodybuilders and those on strict weight-loss diets. Conversely, if you are looking to increase your intake of iron, zinc, and other minerals, chicken thighs are the better option, provided you account for the higher fat and calorie content. Both are excellent sources of lean protein and can be part of a healthy, balanced diet. The decision ultimately comes down to which nutritional profile best aligns with your personal needs and taste preferences.

Conclusion

In the competition for which has more iron, chicken breast or chicken thighs, the dark meat of the thigh is the clear winner. This is due to the higher concentration of myoglobin, the oxygen-carrying protein responsible for its color and iron content. While chicken breast offers a leaner, lower-calorie profile, chicken thighs provide a more mineral-rich option, particularly valuable for those concerned about iron deficiency. By understanding these differences and learning how to enhance absorption, you can make an informed choice that supports your health goals. For a deeper dive into the science of nutrition, a reliable resource is the National Chicken Council.

Frequently Asked Questions

Chicken thighs, considered dark meat, come from more active muscle tissue. This muscle has a higher concentration of myoglobin, an oxygen-carrying, iron-rich protein, which gives the meat its darker color and higher iron content.

Both chicken breast and chicken thighs contain heme iron, which is more easily absorbed by the body than non-heme iron from plant sources. The absorption rate is high for both, but the thigh simply contains a greater total amount of iron per serving.

For someone with anemia, chicken thighs are a better choice for increasing iron intake, as they naturally contain a higher concentration of this mineral. It's also beneficial to combine them with vitamin C-rich foods to further enhance absorption.

While cooking does not significantly alter the inherent iron content, some nutrients can be lost through overcooking. Methods like baking, grilling, and steaming are recommended to preserve the most nutritional value.

Yes, like thighs, chicken legs and wings are also considered dark meat and therefore have higher myoglobin and iron levels compared to the white meat of the breast.

Myoglobin is a protein in muscle tissue that stores and carries oxygen. It contains iron and is responsible for the reddish color of dark meat. The more myoglobin, the darker the meat and the higher the iron content.

While chicken thighs contain more iron, they are also higher in fat and calories. If your primary goal is weight loss, you may want to stick to chicken breast for its leaner profile. You can still get iron from other sources and can incorporate thighs in moderation.