Chicken, broilers or fryers, giblets, raw : 5.86mg (42%RDA) 14. Positively, chicken liver contains retinol, which is the “ready to use” form of vitamin A. Iron Deficiency, Obesity, and the Weight Loss Dilemma, Fermentation, Oxalic Acid, and Mineral Absorption, Iron inhibitors: Foods that reduce your iron absorption, Iron Decline In Food: This Is Not Grandma’s Spinach. The highest content of iron in the food items under the general description or type of chicken, is Chicken, liver, all classes, cooked, pan-fried with 12.88 mg of iron per 100g. White or dark meat, chicken is nutritious and an excellent source of protein, niacin, phosphorous, B6, B12, Vitamin D, calcium, iron and zinc. IRON COUNT: 1.1 mg per 100 g serving If you do decide to make chicken breast your source of iron, remember to de-bone it and take off the skin, says writer Rob Poulos. There are two different types of iron that your body can get from food: heme and nonheme. Chicken, liver, all classes, cooked, pan-fried - Iron, Chicken, liver, all classes, cooked, simmered - Iron, Chicken, broilers or fryers, giblets, cooked, fried - Iron, Chicken, heart, all classes, cooked, simmered - Iron, Chicken, broilers or fryers, giblets, cooked, simmered - Iron, Chicken, capons, giblets, cooked, simmered - Iron, Chicken, stewing, giblets, cooked, simmered - Iron, Chicken, roasting, giblets, cooked, simmered - Iron, Chicken, broilers or fryers, giblets, raw - Iron, Chicken, gizzard, all classes, cooked, simmered - Iron, Chicken, broilers or fryers, neck, meat only, cooked, fried - Iron, Chicken, wing, frozen, glazed, barbecue flavored, heated (microwave) - Iron, Chicken, broilers or fryers, neck, meat only, cooked, simmered - Iron, Chicken, gizzard, all classes, raw - Iron, Chicken, broilers or fryers, neck, meat and skin, cooked, fried, flour - Iron, Chicken, wing, frozen, glazed, barbecue flavored - Iron, Chicken, broilers or fryers, neck, meat and skin, cooked simmered - Iron, Chicken, broilers or fryers, neck, meat and skin, cooked, fried, batter - Iron, Chicken, broilers or fryers, neck, meat only, raw - Iron, Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, flour - Iron, Chicken, wing, frozen, glazed, barbecue flavored, heated (conventional oven) - Iron, Chicken, broilers or fryers, neck, meat and skin, raw - Iron, Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, batter - Iron, Chicken, capons, meat and skin and giblets and neck, cooked, roasted - Iron, Chicken, broilers or fryers, meat and skin and giblets and neck, roasted - Iron, Chicken, broilers or fryers, back, meat only, cooked, fried - Iron, Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed - Iron, Chicken, stewing, dark meat, meat only, cooked, stewed - Iron, Chicken, broilers or fryers, back, meat and skin, cooked, fried, flour - Iron, Chicken, roasting, meat and skin and giblets and neck, cooked, roasted - Iron, Chicken, canned, meat only, with broth - 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Iron, Chicken, stewing, meat only, cooked, stewed - Iron, Chicken, broilers or fryers, back, meat and skin, cooked, roasted - Iron, Chicken, broilers or fryers, thigh, meat only, cooked, stewed - Iron, Chicken, capons, meat and skin and giblets and neck, raw - Iron, Chicken, broilers or fryers, leg, meat and skin, cooked, fried, batter - Iron, Chicken, broilers or fryers, leg, meat only, cooked, fried - Iron, Chicken, broilers or fryers, leg, meat only, cooked, stewed - Iron, Chicken, broilers or fryers, back, meat only, cooked, roasted - Iron, Chicken, broilers or fryers, meat and skin, cooked, fried, flour - Iron, Chicken, broilers or fryers, meat and skin, cooked, fried, batter - Iron, Chicken, broilers or fryers, drumstick, meat only, cooked, stewed - Iron, Chicken, broilers or fryers, thigh, meat and skin, cooked, stewed - Iron, Chicken, roasting, meat and skin and giblets and neck, raw - Iron, Chicken, stewing, meat and skin, cooked, stewed - Iron, Chicken, broilers or fryers, dark meat, meat and skin, cooked, roasted - Iron, Chicken, broilers or fryers, dark meat, meat only, cooked, stewed - Iron, Chicken, broilers or fryers, meat only, cooked, fried - Iron, Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter - Iron, Chicken, broilers or fryers, leg, meat and skin, cooked, stewed - Iron, Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour - Iron, Chicken, broilers or fryers, dark meat, meat only, cooked, roasted - Iron, Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed - Iron, Chicken, roasting, dark meat, meat only, cooked, roasted - Iron, Chicken, broilers or fryers, drumstick, meat only, cooked, fried - Iron, Chicken, broilers or fryers, meat and skin and giblets and neck, raw - Iron, Chicken, broilers or fryers, dark meat, meat and skin, cooked, stewed - Iron, Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter - Iron, Chicken, broilers or fryers, back, meat only, cooked, stewed - Iron, Chicken, broilers or fryers, wing, meat and skin, cooked, roasted - 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Iron, Chicken, broilers or fryers, meat only, stewed - Iron, Chicken, broilers or fryers, meat and skin, cooked, stewed - Iron, Chicken, broilers or fryers, wing, meat only, cooked, roasted - Iron. Chicken, broilers or fryers, neck, meat only, cooked, simmered : 2.63mg (19%RDA). Chicken, heart, all classes, raw : 5.96mg (43%RDA) 12. If you want to use Spinach for Iron, that’s probably not a good choice.In fact, it’s a downright bad choice. One serving of ground beef contains 15% of the DV for iron and is one of the most easily accessible sources of heme iron. Fitness Software | Beans, greens and dried fruit are also rich in iron. The list below gives the total iron content in the 100 items from the general description 'chicken' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Meat, poultry and seafood are top food sources of iron. The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult. "The recommendation of red meat are 3-4 serves a week, but that doesn't mean you need a … Limits saturated and trans fats, added sugars, and sodium. Dukkah lamb cutlets with quinoa salad There are 2 types of iron in food: haem and non-haem. While it does rank considerably lower than other food items on our list, it is nevertheless an important contributor to your iron level. Haem iron, found in meat, poultry and seafood, is absorbed more effectively than non-haem iron, which is found in eggs and plant foods. Grams is a measure of weight. Low Fat Recipes | Vitamin A is especially important for our vision and keeping our eyes healthy, and it also plays a role in immune health (21, 22). In the category of poultry, we included whole products in the Top 10 list. To give 100% of the RDA, 2.6 servings of the typical serving size 1 cup (or 168 g) give the complete RDA. Chicken, stewing, giblets, raw : 5.93mg (42%RDA) 13. 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