30 Foods High in Iron To Never Worry About Deficiency Again

Dark chicken meat

Chicken is nutritious and delicious, and many people love to eat chicken. However, not all chicken parts provide the same amount of iron you need. For example, light meat broilers (fryers) and chicken breasts contain a little over one milligram of iron per 100-gram serving. This amount is about six percent of the daily value (DV).

However, you will get more heme iron from dark chicken meat – the drumsticks and thighs. A 3.5-ounce servicing of dark chicken meat will give you seven percent of the nutrients’ daily value. In addition, you gain more benefits from eating dark meat as it has a higher fat content and calories than white meat. Aside from heme iron, dark chicken meat has selenium (for thyroid function and metabolism) and zinc. Like iron, the body does not produce zinc, a mineral essential for DNA and protein synthesis, wound healing, and immune functions. Moreover, dark chicken meat contains vitamin A, K, and B vitamins, such as cobalamin, folate, riboflavin, and thiamine.