Welcome to the nutritional iron content in 21 different types of chicken dark meat, ranging from 1.64 mg to 0.67 mg per 100g. The basic type of chicken dark meat is Chicken, stewing, dark meat, meat only, raw, where the amount of iron in 100g is 1.22 mg. This is 9% of the iron RDA, from 100g of Chicken, stewing, dark meat, meat only, raw.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top ten chicken dark meat products high in iron

Below is a summary list for the top ten chicken dark meat items ranked by the amount or level of iron in 100g.

At the bottom of the page is the full list for the 21 different types of chicken dark meat based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in chicken dark meat.

1. Chicken, stewing, dark meat, meat only, cooked, stewed : 1.64mg (12%RDA)
2. Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, flour : 1.5mg (11%RDA)
3. Chicken, broilers or fryers, dark meat, meat only, cooked, fried : 1.49mg (11%RDA)
4. Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, batter : 1.44mg (10%RDA)
5. Chicken, broilers or fryers, dark meat, meat and skin, cooked, roasted : 1.36mg (10%RDA)
6. Chicken, broilers or fryers, dark meat, meat only, cooked, stewed : 1.36mg (10%RDA)
7. Chicken, roasting, dark meat, meat only, cooked, roasted : 1.33mg (10%RDA)
8. Chicken, broilers or fryers, dark meat, meat only, cooked, roasted : 1.33mg (10%RDA)
9. Chicken, broilers or fryers, dark meat, meat and skin, cooked, stewed : 1.31mg (9%RDA)
10. Chicken, broilers or fryers, dark meat, thigh, meat only, cooked, braised : 1.27mg (9%RDA)

Following on from the ten top chicken dark meat items or products containing iron we have a more comprehensive break down of Chicken, stewing, dark meat, meat only, raw, and the highest item containing iron which is Chicken, stewing, dark meat, meat only, cooked, stewed. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 21 types of chicken dark meat. .

Chicken, stewing, dark meat, meat only, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Chicken, stewing, dark meat, meat only, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Poultry Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 157 kcal (8% RDA), the amount of Protein is 19.7 g (35% RDA), the amount of Fat is 8.12 g (12% RDA) and the amount of Carbohydrate is 0 g. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in chicken dark meat.

iron and nutrition facts in chicken dark meat per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Chicken, stewing, dark meat, meat only, raw has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Chicken, stewing, dark meat, meat only, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in chicken dark meat vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Chicken, stewing, dark meat, meat only, raw, in 100g contains 1.22 mg of iron. As a percentage of the RDA this is 9 %. Therefore, spinach has 1.48 mg more iron than Chicken, stewing, dark meat, meat only, raw. In terms of iron percentage this is 121 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Chicken, stewing, dark meat, meat only, raw has a nutritional value score of 15 out of 100.

The highest content of iron in the food items under the general description or type of chicken dark meat, is Chicken, stewing, dark meat, meat only, cooked, stewed with 1.64 mg of iron per 100g. Comparing spinach with Chicken, stewing, dark meat, meat only, cooked, stewed; spinach has 1.06 mg more iron than Chicken, stewing, dark meat, meat only, cooked, stewed. In terms of iron percentage this is 65 % more iron.

Amount of iron per 100 Calories

100 calories of chicken, stewing, dark meat, meat only, raw is a serving size of 0.64 g, and the amount of Iron is 0.78 mg (5.73% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 12.55 g (22.29% RDA), Fat 5.17 g (7.64% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. iron and nutrition facts in chicken dark meat per 100 calories

Content per Typical Serving Size 1 unit (yield from 1 lb ready-to-cook chicken) (or 105 g)

For the food Chicken, stewing, dark meat, meat only, raw the typical serving size is 1 unit (yield from 1 lb ready-to-cook chicken) (or 105 g) which contains 1.28 mg of Iron. The iron percentage of the recommended daily value for this serving is 9 %.

To give 100% of the RDA, 11.1 servings of the typical serving size 1 unit (yield from 1 lb ready-to-cook chicken) (or 105 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 164.85 kcal, the Protein content is 20.69 g, the Fat content is 8.53 g and the Carbohydrate content is 0 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in chicken dark meat

Macronutrients in Chicken, stewing, dark meat, meat only, raw


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 unit (yield from 1 lb ready-to-cook chicken) or 105 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 88.3 (kcal).The number of calories from Fat is 76.9 (kcal).The total calories from carbohydrate is 0.0 (kcal).iron, calories and nutritional content in chicken dark meat

Milligrams of iron in chicken dark meat (per 100g)

This list of 21 types of chicken dark meat, is brought to you by www.dietandfitnesstoday.com and ranges from Chicken, stewing, dark meat, meat only, cooked, stewed through to Chicken, broilers or fryers, dark meat, drumstick, meat only, raw where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in chicken dark meat.

The list below gives the total iron content in the 21 items from the general description 'chicken dark meat' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 21 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

chicken dark meat iron per 100g

The corresponding nutritional value for chicken dark meat based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. chicken dark meat iron per 100g

The corresponding Calories for chicken dark meat ranked by the amount of iron per 100g is shown below in the chicken dark meat calories chart. chicken dark meat iron per 100g

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 1. The highest amount of iron from the 1 frozen items is in Chicken, nuggets, dark and white meat, precooked, frozen, not reheated where the iron content is 0.82 mg per 100g. The total food items which are raw is 6 items. The highest amount of iron from the 6 raw items is in Chicken, stewing, dark meat, meat only, raw where the content is 1.22 mg per 100g. The number of food items which are cooked are 14 items. The highest amount of iron from the 14 cooked items is in Chicken, stewing, dark meat, meat only, cooked, stewed where the amount is 1.64 mg per 100g. Comparing raw and cooked chicken dark meat shows that cooking can change the levels of iron by 0.42 mg in a 100g serving.

Average Content for chicken dark meat

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of chicken dark meat, based on the list below of 21 different items under the general description of chicken dark meat, is 1.18 mg of iron. This average value corresponds to 8.43 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 197.95 kcal, the average amount of Protein is 22.63 g, the average amount of Fat is 10.72 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Chicken, stewing, dark meat, meat only, raw which in 100g contains 1.22 mg of Iron. This corresponds to 9 % of the recommended daily allowance. For this serving the amount of Calories is 157 kcal, the amount of Protein is 19.7 g, the amount of Fat is 8.12 g and the amount of Carbohydrate is 0 g.

Highest iron Content per 100g

Using the list below for the 21 different chicken dark meat nutrition entries in our database, the highest amount of iron is found in Chicken, stewing, dark meat, meat only, cooked, stewed which contains 1.64 mg of iron per 100g. The associated percentage of RDA is 12 %. For this 100g serving the Calories content is 258 kcal, the Protein content is 28.14 g, the Fat content is 15.28 g, the Carbohydrate content is 0 g. chart to show highest iron in chicken dark meat per 100g

The lowest amount of iron is in Chicken, broilers or fryers, dark meat, drumstick, meat only, raw which in 100g contains 0.67 mg of iron. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Calories is 115 kcal, the amount of Protein is 18.84 g, the amount of Fat is 3.82 g, the amount of Carbohydrate is 0 g.

The difference between the highest and lowest values gives a iron range of 0.97 mg per 100g. The range for the other nutrients are as follows; 143 kcal for Calories, 9.3 g for Protein, 11.46 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Chicken, stewing, dark meat, meat only, raw contains 1.22 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, batter which contains 2.4 mg in 1 unit (yield from 1 lb ready-to-cook chicken) (or 167 g). The percentage of the recommended daily value for this serving is 17 %. For this serving the Calories content is 497.66 kcal, the Protein content is 36.49 g, the Fat content is 31.13 g and the Carbohydrate content is 15.66 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with iron.


Chicken dark meat List, iron Content per 100g

1. Chicken, stewing, dark meat, meat only, cooked, stewed - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  1.64 mg (12%)258 kcal (13%)0 g (0%)15.28 g (24%)28.14 g (50%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   2.3 mg (16%) 361.2 kcal (18%) 0 g (0%) 21.39 g (33%) 39.4 g (70%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 73g):
  1.2 mg (9%) 188.34 kcal (9%) 0 g (0%) 11.15 g (17%) 20.54 g (37%)
2. Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, flour - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.5 mg (11%)285 kcal (14%)4.08 g (3%)16.91 g (26%)27.22 g (49%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 110g):
   1.65 mg (12%) 313.5 kcal (16%) 4.49 g (3%) 18.6 g (29%) 29.94 g (53%)
  Other serving sizes .5 chicken and bone removed (or 184g):
  2.76 mg (20%) 524.4 kcal (26%) 7.51 g (6%) 31.11 g (48%) 50.08 g (89%)
3. Chicken, broilers or fryers, dark meat, meat only, cooked, fried - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.49 mg (11%)239 kcal (12%)2.59 g (2%)11.62 g (18%)28.99 g (52%)
  Typical Serving size of 1 cup (or 140g):
   2.09 mg (15%) 334.6 kcal (17%) 3.63 g (3%) 16.27 g (25%) 40.59 g (72%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 91g):
  1.36 mg (10%) 217.49 kcal (11%) 2.36 g (2%) 10.57 g (16%) 26.38 g (47%)
4. Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, batter - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.44 mg (10%)298 kcal (15%)9.38 g (7%)18.64 g (29%)21.85 g (39%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 167g):
   2.4 mg (17%) 497.66 kcal (25%) 15.66 g (12%) 31.13 g (48%) 36.49 g (65%)
  Other serving sizes .5 chicken and bone removed (or 278g):
  4 mg (29%) 828.44 kcal (41%) 26.08 g (20%) 51.82 g (80%) 60.74 g (108%)
5. Chicken, broilers or fryers, dark meat, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.36 mg (10%)253 kcal (13%)0 g (0%)15.78 g (24%)25.97 g (46%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 101g):
   1.37 mg (10%) 255.53 kcal (13%) 0 g (0%) 15.94 g (25%) 26.23 g (47%)
  Other serving sizes .5 chicken and bone removed (or 167g):
  2.27 mg (16%) 422.51 kcal (21%) 0 g (0%) 26.35 g (41%) 43.37 g (77%)
6. Chicken, broilers or fryers, dark meat, meat only, cooked, stewed - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.36 mg (10%)192 kcal (10%)0 g (0%)8.98 g (14%)25.97 g (46%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.9 mg (14%) 268.8 kcal (13%) 0 g (0%) 12.57 g (19%) 36.36 g (65%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 86g):
  1.17 mg (8%) 165.12 kcal (8%) 0 g (0%) 7.72 g (12%) 22.33 g (40%)
  Other serving sizes .5 chicken and bone and skin removed (or 143g):
  1.94 mg (14%) 274.56 kcal (14%) 0 g (0%) 12.84 g (20%) 37.14 g (66%)
7. Chicken, roasting, dark meat, meat only, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.33 mg (10%)178 kcal (9%)0 g (0%)8.75 g (13%)23.25 g (42%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.86 mg (13%) 249.2 kcal (12%) 0 g (0%) 12.25 g (19%) 32.55 g (58%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 94g):
  1.25 mg (9%) 167.32 kcal (8%) 0 g (0%) 8.23 g (13%) 21.86 g (39%)
8. Chicken, broilers or fryers, dark meat, meat only, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.33 mg (10%)205 kcal (10%)0 g (0%)9.73 g (15%)27.37 g (49%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.86 mg (13%) 287 kcal (14%) 0 g (0%) 13.62 g (21%) 38.32 g (68%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 81g):
  1.08 mg (8%) 166.05 kcal (8%) 0 g (0%) 7.88 g (12%) 22.17 g (40%)
  Other serving sizes .5 chicken and bone and skin removed (or 136g):
  1.81 mg (13%) 278.8 kcal (14%) 0 g (0%) 13.23 g (20%) 37.22 g (66%)
9. Chicken, broilers or fryers, dark meat, meat and skin, cooked, stewed - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.31 mg (9%)233 kcal (12%)0 g (0%)14.66 g (23%)23.5 g (42%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 110g):
   1.44 mg (10%) 256.3 kcal (13%) 0 g (0%) 16.13 g (25%) 25.85 g (46%)
  Other serving sizes .5 chicken and bone removed (or 184g):
  2.41 mg (17%) 428.72 kcal (21%) 0 g (0%) 26.97 g (41%) 43.24 g (77%)
10. Chicken, broilers or fryers, dark meat, thigh, meat only, cooked, braised - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.27 mg (9%)176 kcal (9%)0 g (0%)8.63 g (13%)24.55 g (44%)
  Typical Serving size of 1 thigh without skin (or 111g):
   1.41 mg (10%) 195.36 kcal (10%) 0 g (0%) 9.58 g (15%) 27.25 g (49%)
  Other serving sizes 1 thigh with skin (or 129g):
  1.64 mg (12%) 227.04 kcal (11%) 0 g (0%) 11.13 g (17%) 31.67 g (57%)
11. Chicken, stewing, dark meat, meat only, raw - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.22 mg (9%)157 kcal (8%)0 g (0%)8.12 g (12%)19.7 g (35%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 105g):
   1.28 mg (9%) 164.85 kcal (8%) 0 g (0%) 8.53 g (13%) 20.69 g (37%)
  Other serving sizes .5 chicken and bone and skin removed (or 154g):
  1.88 mg (13%) 241.78 kcal (12%) 0 g (0%) 12.5 g (19%) 30.34 g (54%)
12. Chicken, broilers or fryers, dark meat, thigh, meat and skin, cooked, braised - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.21 mg (9%)229 kcal (11%)0 g (0%)15.43 g (24%)22.57 g (40%)
  Typical Serving size of 1 thigh without skin (or 111g):
   1.34 mg (10%) 254.19 kcal (13%) 0 g (0%) 17.13 g (26%) 25.05 g (45%)
  Other serving sizes 1 thigh with skin (or 129g):
  1.56 mg (11%) 295.41 kcal (15%) 0 g (0%) 19.9 g (31%) 29.12 g (52%)
13. Chicken, roasting, dark meat, meat only, raw - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.15 mg (8%)113 kcal (6%)0 g (0%)3.61 g (6%)18.74 g (33%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 113g):
   1.3 mg (9%) 127.69 kcal (6%) 0 g (0%) 4.08 g (6%) 21.18 g (38%)
  Other serving sizes .5 chicken and bone and skin removed (or 258g):
  2.97 mg (21%) 291.54 kcal (15%) 0 g (0%) 9.31 g (14%) 48.35 g (86%)
14. Chicken, broilers or fryers, dark meat, meat only, raw - Iron
  Nutritional Value : 16 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.03 mg (7%)125 kcal (6%)0 g (0%)4.31 g (7%)20.08 g (36%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 109g):
   1.12 mg (8%) 136.25 kcal (7%) 0 g (0%) 4.7 g (7%) 21.89 g (39%)
  Other serving sizes .5 chicken and bone and skin removed (or 182g):
  1.87 mg (13%) 227.5 kcal (11%) 0 g (0%) 7.84 g (12%) 36.55 g (65%)
15. Chicken, broilers or fryers, dark meat, meat and skin, raw - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.98 mg (7%)237 kcal (12%)0 g (0%)18.34 g (28%)16.69 g (30%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 160g):
   1.57 mg (11%) 379.2 kcal (19%) 0 g (0%) 29.34 g (45%) 26.7 g (48%)
  Other serving sizes .5 chicken and bone removed (or 266g):
  2.61 mg (19%) 630.42 kcal (32%) 0 g (0%) 48.78 g (75%) 44.4 g (79%)
16. Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.98 mg (7%)149 kcal (7%)0 g (0%)5.49 g (8%)23.36 g (42%)
  Typical Serving size of 1 drumstick without skin (or 97g):
   0.95 mg (7%) 144.53 kcal (7%) 0 g (0%) 5.33 g (8%) 22.66 g (40%)
  Other serving sizes 1 drumstick with skin (or 105g):
  1.03 mg (7%) 156.45 kcal (8%) 0 g (0%) 5.76 g (9%) 24.53 g (44%)
17. Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, braised - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.94 mg (7%)149 kcal (7%)0 g (0%)5.95 g (9%)23.93 g (43%)
  Typical Serving size of 1 drumstick without skin (or 95g):
   0.89 mg (6%) 141.55 kcal (7%) 0 g (0%) 5.65 g (9%) 22.73 g (41%)
  Other serving sizes 1 drumstick with skin (or 105g):
  0.99 mg (7%) 156.45 kcal (8%) 0 g (0%) 6.25 g (10%) 25.13 g (45%)
18. Chicken, broilers or fryers, dark meat, drumstick, meat and skin, cooked, braised - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.94 mg (7%)187 kcal (9%)0 g (0%)10.73 g (17%)22.72 g (41%)
  Typical Serving size of 1 drumstick without skin (or 95g):
   0.89 mg (6%) 177.65 kcal (9%) 0 g (0%) 10.19 g (16%) 21.58 g (39%)
  Other serving sizes 1 drumstick with skin (or 105g):
  0.99 mg (7%) 196.35 kcal (10%) 0 g (0%) 11.27 g (17%) 23.86 g (43%)
19. Chicken, nuggets, dark and white meat, precooked, frozen, not reheated - Iron
  Nutritional Value : 14 / 100     food group - Meals, Entrees, and Sidedishes
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.82 mg (6%)260 kcal (13%)16.32 g (13%)16.13 g (25%)12.48 g (22%)
  Typical Serving size of 1 serving (or 87g):
   0.71 mg (5%) 226.2 kcal (11%) 14.2 g (11%) 14.03 g (22%) 10.86 g (19%)
  Other serving sizes 1 piece (or 18g):
  0.15 mg (1%) 46.8 kcal (2%) 2.94 g (2%) 2.9 g (4%) 2.25 g (4%)
20. Chicken, broilers or fryers, dark meat, thigh, meat only, raw - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.8 mg (6%)119 kcal (6%)0 g (0%)4.11 g (6%)19.26 g (34%)
  Typical Serving size of 1 thigh without skin (or 149g):
   1.19 mg (9%) 177.31 kcal (9%) 0 g (0%) 6.12 g (9%) 28.7 g (51%)
  Other serving sizes 1 thigh with skin (or 189g):
  1.51 mg (11%) 224.91 kcal (11%) 0 g (0%) 7.77 g (12%) 36.4 g (65%)
21. Chicken, broilers or fryers, dark meat, drumstick, meat only, raw - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.67 mg (5%)115 kcal (6%)0 g (0%)3.82 g (6%)18.84 g (34%)
  Typical Serving size of 1 drumstick with skin (or 133g):
   0.89 mg (6%) 152.95 kcal (8%) 0 g (0%) 5.08 g (8%) 25.06 g (45%)






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a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito