Welcome to the nutritional iron content in 28 different types of chicken wings, ranging from 6.44 mg to 0.88 mg per 100g. The basic type of chicken wings is Chicken, stewing, giblets, raw, where the amount of iron in 100g is 5.93 mg. This is 42% of the iron RDA, from 100g of Chicken, stewing, giblets, raw.

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

Top twenty chicken wings products high in iron

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

At the bottom of the page is the full list for the 28 different types of chicken wings 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 wings.

1. Chicken, stewing, giblets, cooked, simmered : 6.44mg (46%RDA)
2. Chicken, stewing, giblets, raw : 5.93mg (42%RDA)
3. Chicken, wing, frozen, glazed, barbecue flavored, heated (microwave) : 2.74mg (20%RDA)
4. Chicken, wing, frozen, glazed, barbecue flavored : 2.41mg (17%RDA)
5. Chicken, wing, frozen, glazed, barbecue flavored, heated (conventional oven) : 1.97mg (14%RDA)
6. Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed : 1.64mg (12%RDA)
7. Chicken, stewing, dark meat, meat only, cooked, stewed : 1.64mg (12%RDA)
8. Chicken, stewing, meat and skin, and giblets and neck, raw : 1.51mg (11%RDA)
9. Chicken, stewing, meat only, cooked, stewed : 1.43mg (10%RDA)
10. Chicken, stewing, meat and skin, cooked, stewed : 1.37mg (10%RDA)
11. Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter : 1.29mg (9%RDA)
12. Chicken, broilers or fryers, wing, meat and skin, cooked, roasted : 1.27mg (9%RDA)
13. Chicken, broilers or fryers, wing, meat and skin, cooked, fried, flour : 1.25mg (9%RDA)
14. Chicken, stewing, dark meat, meat only, raw : 1.22mg (9%RDA)
15. Chicken, stewing, light meat, meat only, cooked, stewed : 1.19mg (9%RDA)
16. Chicken, broilers or fryers, wing, meat only, cooked, roasted : 1.16mg (8%RDA)
17. Chicken, broilers or fryers, wing, meat only, cooked, fried : 1.14mg (8%RDA)
18. Chicken, broilers or fryers, wing, meat and skin, cooked, stewed : 1.13mg (8%RDA)
19. Chicken, broilers or fryers, wing, meat only, cooked, stewed : 1.12mg (8%RDA)
20. Chicken, stewing, meat only, raw : 1.09mg (8%RDA)

Following on from the twenty top chicken wings items or products containing iron we have a more comprehensive break down of Chicken, stewing, giblets, raw, and the highest item containing iron which is Chicken, stewing, giblets, cooked, simmered. 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 28 types of chicken wings. .

Chicken, stewing, giblets, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Chicken, stewing, giblets, 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 168 kcal (8% RDA), the amount of Protein is 17.89 g (32% RDA), the amount of Fat is 9.21 g (14% RDA) and the amount of Carbohydrate is 2.13 g (2% RDA). 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 wings.

iron and nutrition facts in chicken wings 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, giblets, raw has a nutritional value score of 18 out of 100.Comparing the iron content and the nutritional density in 100g for Chicken, stewing, giblets, raw; We class this as a high 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 wings 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, giblets, raw, in 100g contains 5.93 mg of iron. As a percentage of the RDA this is 42 %. Therefore, Chicken, stewing, giblets, raw has 3.23 mg more iron than spinach. In terms of iron percentage this is 120 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Chicken, stewing, giblets, raw has a nutritional value score of 18 out of 100.

The highest content of iron in the food items under the general description or type of chicken wings, is Chicken, stewing, giblets, cooked, simmered with 6.44 mg of iron per 100g. Comparing spinach with Chicken, stewing, giblets, cooked, simmered; Chicken, stewing, giblets, cooked, simmered has 3.74 mg more iron than spinach. In terms of iron percentage this is 139 % more iron.

Amount of iron per 100 Calories

100 calories of chicken, stewing, giblets, raw is a serving size of 0.6 g, and the amount of Iron is 3.53 mg (25% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 10.65 g (19.05% RDA), Fat 5.48 g (8.33% RDA), Carbohydrate 1.27 g (1.19% 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 wings per 100 calories

Content per Typical Serving Size 1 unit (yield from 1 lb ready-to-cook chicken) (or 28 g)

For the food Chicken, stewing, giblets, raw the typical serving size is 1 unit (yield from 1 lb ready-to-cook chicken) (or 28 g) which contains 1.66 mg of Iron. The iron percentage of the recommended daily value for this serving is 12 %.

To give 100% of the RDA, 8.3 servings of the typical serving size 1 unit (yield from 1 lb ready-to-cook chicken) (or 28 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 47.04 kcal, the Protein content is 5.01 g, the Fat content is 2.58 g and the Carbohydrate content is 0.6 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 wings

Macronutrients in Chicken, stewing, giblets, 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 28 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 21.4 (kcal).The number of calories from Fat is 23.3 (kcal).The total calories from carbohydrate is 2.3 (kcal).iron, calories and nutritional content in chicken wings

Milligrams of iron in chicken wings (per 100g)

This list of 28 types of chicken wings, is brought to you by www.dietandfitnesstoday.com and ranges from Chicken, stewing, giblets, cooked, simmered through to Chicken, broilers or fryers, wing, 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 wings.

The list below gives the total iron content in the 28 items from the general description 'chicken wings' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 28 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 wings iron per 100g

The corresponding nutritional value for chicken wings 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 wings iron per 100g

The corresponding Calories for chicken wings ranked by the amount of iron per 100g is shown below in the chicken wings calories chart. chicken wings 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 3. The highest amount of iron from the 3 frozen items is in Chicken, wing, frozen, glazed, barbecue flavored, heated (microwave) where the iron content is 2.74 mg per 100g. The total food items which are raw is 8 items. The highest amount of iron from the 8 raw items is in Chicken, stewing, giblets, raw where the content is 5.93 mg per 100g. The number of food items which are cooked are 15 items. The highest amount of iron from the 15 cooked items is in Chicken, stewing, giblets, cooked, simmered where the amount is 6.44 mg per 100g. Comparing raw and cooked chicken wings shows that cooking can change the levels of iron by 0.51 mg in a 100g serving.

Average Content for chicken wings

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of chicken wings, based on the list below of 28 different items under the general description of chicken wings, is 1.66 mg of iron. This average value corresponds to 11.86 % 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 223.29 kcal, the average amount of Protein is 24.32 g, the average amount of Fat is 12.95 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 28 different chicken wings nutrition entries in our database, the highest amount of iron is found in Chicken, stewing, giblets, cooked, simmered which contains 6.44 mg of iron per 100g. The associated percentage of RDA is 46 %. For this 100g serving the Calories content is 194 kcal, the Protein content is 25.73 g, the Fat content is 9.3 g, the Carbohydrate content is 0.11 g. chart to show highest iron in chicken wings per 100g

The lowest amount of iron is in Chicken, broilers or fryers, wing, meat only, raw which in 100g contains 0.88 mg of iron. This gives as percentage of the recommended daily allowance 6 % of the RDA. For this 100g serving the amount of Calories is 126 kcal, the amount of Protein is 21.97 g, the amount of Fat is 3.54 g, the amount of Carbohydrate is 0 g.

The difference between the highest and lowest values gives a iron range of 5.56 mg per 100g. The range for the other nutrients are as follows; 68 kcal for Calories, 3.76 g for Protein, 5.76 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, giblets, raw contains 5.93 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, stewing, meat and skin, and giblets and neck, raw which contains 13.67 mg in 1 chicken (or 905 g). The percentage of the recommended daily value for this serving is 98 %. For this serving the Calories content is 2271.55 kcal, the Protein content is 158.19 g, the Fat content is 176.66 g and the Carbohydrate content is 1.72 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 iron rich foods.


Chicken wings List, iron Content per 100g

1. Chicken, stewing, giblets, cooked, simmered - Iron
  Nutritional Value : 17 / 100     food group - Poultry Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  6.44 mg (46%)194 kcal (10%)0.11 g (0%)9.3 g (14%)25.73 g (46%)
  Typical Serving size of 1 cup and chopped or diced (or 145g):
   9.34 mg (67%) 281.3 kcal (14%) 0.16 g (0%) 13.49 g (21%) 37.31 g (67%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 17g):
  1.09 mg (8%) 32.98 kcal (2%) 0.02 g (0%) 1.58 g (2%) 4.37 g (8%)
2. Chicken, stewing, giblets, raw - Iron
  Nutritional Value : 18 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.93 mg (42%)168 kcal (8%)2.13 g (2%)9.21 g (14%)17.89 g (32%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 28g):
   1.66 mg (12%) 47.04 kcal (2%) 0.6 g (0%) 2.58 g (4%) 5.01 g (9%)
  Other serving sizes 1 giblets (or 81g):
  4.8 mg (34%) 136.08 kcal (7%) 1.73 g (1%) 7.46 g (11%) 14.49 g (26%)
3. Chicken, wing, frozen, glazed, barbecue flavored, heated (microwave) - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.74 mg (20%)248 kcal (12%)3.84 g (3%)13.9 g (21%)25.34 g (45%)
  Typical Serving size of 1 serving (or 74g):
   2.03 mg (15%) 183.52 kcal (9%) 2.84 g (2%) 10.29 g (16%) 18.75 g (33%)
4. Chicken, wing, frozen, glazed, barbecue flavored - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.41 mg (17%)211 kcal (11%)3.34 g (3%)12.67 g (19%)19.67 g (35%)
  Typical Serving size of 1 piece (or 29g):
   0.7 mg (5%) 61.19 kcal (3%) 0.97 g (1%) 3.67 g (6%) 5.7 g (10%)
  Other serving sizes 1 serving (or 86g):
  2.07 mg (15%) 181.46 kcal (9%) 2.87 g (2%) 10.9 g (17%) 16.92 g (30%)
5. Chicken, wing, frozen, glazed, barbecue flavored, heated (conventional oven) - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.97 mg (14%)242 kcal (12%)3.36 g (3%)14.87 g (23%)22.24 g (40%)
  Typical Serving size of 1 serving (or 96g):
   1.89 mg (14%) 232.32 kcal (12%) 3.23 g (2%) 14.28 g (22%) 21.35 g (38%)
6. Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.64 mg (12%)214 kcal (11%)0 g (0%)11.91 g (18%)24.88 g (44%)
  Typical Serving size of 1 cup and chopped or diced (or 160g):
   2.62 mg (19%) 342.4 kcal (17%) 0 g (0%) 19.06 g (29%) 39.81 g (71%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 202g):
  3.31 mg (24%) 432.28 kcal (22%) 0 g (0%) 24.06 g (37%) 50.26 g (90%)
  Other serving sizes 1 chicken and bone removed (or 593g):
  9.73 mg (70%) 1269.02 kcal (63%) 0 g (0%) 70.63 g (109%) 147.54 g (263%)
7. Chicken, stewing, dark meat, meat only, cooked, stewed - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  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%)
8. Chicken, stewing, meat and skin, and giblets and neck, raw - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.51 mg (11%)251 kcal (13%)0.19 g (0%)19.52 g (30%)17.48 g (31%)
  Typical Serving size of 1 chicken (or 905g):
   13.67 mg (98%) 2271.55 kcal (114%) 1.72 g (1%) 176.66 g (272%) 158.19 g (282%)
9. Chicken, stewing, meat only, cooked, stewed - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.43 mg (10%)237 kcal (12%)0 g (0%)11.89 g (18%)30.42 g (54%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   2 mg (14%) 331.8 kcal (17%) 0 g (0%) 16.65 g (26%) 42.59 g (76%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 137g):
  1.96 mg (14%) 324.69 kcal (16%) 0 g (0%) 16.29 g (25%) 41.68 g (74%)
10. Chicken, stewing, meat and skin, cooked, stewed - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.37 mg (10%)285 kcal (14%)0 g (0%)18.87 g (29%)26.88 g (48%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 178g):
   2.44 mg (17%) 507.3 kcal (25%) 0 g (0%) 33.59 g (52%) 47.85 g (85%)
  Other serving sizes .5 chicken and bone removed (or 261g):
  3.58 mg (26%) 743.85 kcal (37%) 0 g (0%) 49.25 g (76%) 70.16 g (125%)
11. Chicken, broilers or fryers, wing, 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 :
  1.29 mg (9%)324 kcal (16%)10.94 g (8%)21.81 g (34%)19.87 g (35%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 29g):
   0.37 mg (3%) 93.96 kcal (5%) 3.17 g (2%) 6.32 g (10%) 5.76 g (10%)
  Other serving sizes 1 wing and bone removed (or 49g):
  0.63 mg (5%) 158.76 kcal (8%) 5.36 g (4%) 10.69 g (16%) 9.74 g (17%)
12. Chicken, broilers or fryers, wing, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.27 mg (9%)290 kcal (15%)0 g (0%)19.46 g (30%)26.86 g (48%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.78 mg (13%) 406 kcal (20%) 0 g (0%) 27.24 g (42%) 37.6 g (67%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 21g):
  0.27 mg (2%) 60.9 kcal (3%) 0 g (0%) 4.09 g (6%) 5.64 g (10%)
  Other serving sizes 1 wing and bone removed (or 34g):
  0.43 mg (3%) 98.6 kcal (5%) 0 g (0%) 6.62 g (10%) 9.13 g (16%)
13. Chicken, broilers or fryers, wing, 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 :
  1.25 mg (9%)321 kcal (16%)2.39 g (2%)22.16 g (34%)26.11 g (47%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 19g):
   0.24 mg (2%) 60.99 kcal (3%) 0.45 g (0%) 4.21 g (6%) 4.96 g (9%)
  Other serving sizes 1 wing and bone removed (or 32g):
  0.4 mg (3%) 102.72 kcal (5%) 0.76 g (1%) 7.09 g (11%) 8.36 g (15%)
14. 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%)
15. Chicken, stewing, light meat, meat only, cooked, stewed - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.19 mg (9%)213 kcal (11%)0 g (0%)7.98 g (12%)33.04 g (59%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.67 mg (12%) 298.2 kcal (15%) 0 g (0%) 11.17 g (17%) 46.26 g (83%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 64g):
  0.76 mg (5%) 136.32 kcal (7%) 0 g (0%) 5.11 g (8%) 21.15 g (38%)
16. Chicken, broilers or fryers, wing, meat only, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.16 mg (8%)203 kcal (10%)0 g (0%)8.13 g (13%)30.46 g (54%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 13g):
   0.15 mg (1%) 26.39 kcal (1%) 0 g (0%) 1.06 g (2%) 3.96 g (7%)
  Other serving sizes 1 wing and bone and skin removed (or 21g):
  0.24 mg (2%) 42.63 kcal (2%) 0 g (0%) 1.71 g (3%) 6.4 g (11%)
17. Chicken, broilers or fryers, wing, meat only, cooked, fried - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.14 mg (8%)211 kcal (11%)0 g (0%)9.15 g (14%)30.15 g (54%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 12g):
   0.14 mg (1%) 25.32 kcal (1%) 0 g (0%) 1.1 g (2%) 3.62 g (6%)
  Other serving sizes 1 wing and bone and skin removed (or 20g):
  0.23 mg (2%) 42.2 kcal (2%) 0 g (0%) 1.83 g (3%) 6.03 g (11%)
18. Chicken, broilers or fryers, wing, meat and skin, cooked, stewed - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.13 mg (8%)249 kcal (12%)0 g (0%)16.82 g (26%)22.78 g (41%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.58 mg (11%) 348.6 kcal (17%) 0 g (0%) 23.55 g (36%) 31.89 g (57%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 24g):
  0.27 mg (2%) 59.76 kcal (3%) 0 g (0%) 4.04 g (6%) 5.47 g (10%)
  Other serving sizes 1 wing and bone removed (or 40g):
  0.45 mg (3%) 99.6 kcal (5%) 0 g (0%) 6.73 g (10%) 9.11 g (16%)
19. Chicken, broilers or fryers, wing, meat only, cooked, stewed - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.12 mg (8%)181 kcal (9%)0 g (0%)7.18 g (11%)27.18 g (49%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.57 mg (11%) 253.4 kcal (13%) 0 g (0%) 10.05 g (15%) 38.05 g (68%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 14g):
  0.16 mg (1%) 25.34 kcal (1%) 0 g (0%) 1.01 g (2%) 3.81 g (7%)
  Other serving sizes 1 wing and bone and skin removed (or 24g):
  0.27 mg (2%) 43.44 kcal (2%) 0 g (0%) 1.72 g (3%) 6.52 g (12%)
20. Chicken, stewing, meat only, raw - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.09 mg (8%)148 kcal (7%)0 g (0%)6.32 g (10%)21.26 g (38%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 194g):
   2.11 mg (15%) 287.12 kcal (14%) 0 g (0%) 12.26 g (19%) 41.24 g (74%)
  Other serving sizes .5 chicken and bone and skin removed (or 284g):
  3.1 mg (22%) 420.32 kcal (21%) 0 g (0%) 17.95 g (28%) 60.38 g (108%)
21. Chicken, stewing, meat and skin, raw - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.04 mg (7%)258 kcal (13%)0 g (0%)20.33 g (31%)17.55 g (31%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 271g):
   2.82 mg (20%) 699.18 kcal (35%) 0 g (0%) 55.09 g (85%) 47.56 g (85%)
  Other serving sizes .5 chicken and bone removed (or 398g):
  4.14 mg (30%) 1026.84 kcal (51%) 0 g (0%) 80.91 g (124%) 69.85 g (125%)
22. Chicken, broiler, rotisserie, BBQ, wing, meat only - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.97 mg (7%)184 kcal (9%)0.03 g (0%)7.79 g (12%)28.34 g (51%)
  Typical Serving size of 1 wing (or 51g):
   0.49 mg (4%) 93.84 kcal (5%) 0.02 g (0%) 3.97 g (6%) 14.45 g (26%)
23. Chicken, broilers or fryers, wing, meat only, cooked, rotisserie, original seasoning - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.97 mg (7%)197 kcal (10%)0 g (0%)9.53 g (15%)27.69 g (49%)
  Typical Serving size of 1 wing (or 53g):
   0.51 mg (4%) 104.41 kcal (5%) 0 g (0%) 5.05 g (8%) 14.68 g (26%)
  Other serving sizes 1 serving (3 oz) (or 85g):
  0.82 mg (6%) 167.45 kcal (8%) 0 g (0%) 8.1 g (12%) 23.54 g (42%)
  Other serving sizes 1 oz (or 28.35g):
  0.27 mg (2%) 55.85 kcal (3%) 0 g (0%) 2.7 g (4%) 7.85 g (14%)
24. Chicken, broilers or fryers, wing, meat and skin, cooked, rotisserie, original seasoning - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.97 mg (7%)266 kcal (13%)0 g (0%)18.77 g (29%)24.34 g (43%)
  Typical Serving size of 1 wing (or 53g):
   0.51 mg (4%) 140.98 kcal (7%) 0 g (0%) 9.95 g (15%) 12.9 g (23%)
  Other serving sizes 1 serving (3 oz) (or 85g):
  0.82 mg (6%) 226.1 kcal (11%) 0 g (0%) 15.95 g (25%) 20.69 g (37%)
  Other serving sizes 1 oz (or 28.35g):
  0.27 mg (2%) 75.41 kcal (4%) 0 g (0%) 5.32 g (8%) 6.9 g (12%)
25. Chicken, broilers or fryers, wing, meat and skin, raw - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.95 mg (7%)222 kcal (11%)0 g (0%)15.97 g (25%)18.33 g (33%)
  Typical Serving size of 1 wing and bone removed (yield from 1 lb ready-to-cook chicken) (or 29g):
   0.28 mg (2%) 64.38 kcal (3%) 0 g (0%) 4.63 g (7%) 5.32 g (10%)
  Other serving sizes 1 wing and bone removed (or 49g):
  0.47 mg (3%) 108.78 kcal (5%) 0 g (0%) 7.83 g (12%) 8.98 g (16%)
26. Chicken, broiler, rotisserie, BBQ, wing meat and skin - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.93 mg (7%)257 kcal (13%)0.14 g (0%)18.04 g (28%)23.42 g (42%)
  Typical Serving size of 1 wing (or 51g):
   0.47 mg (3%) 131.07 kcal (7%) 0.07 g (0%) 9.2 g (14%) 11.94 g (21%)
27. Chicken, stewing, light meat, meat only, raw - Iron
  Nutritional Value : 16 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.92 mg (7%)137 kcal (7%)0 g (0%)4.21 g (6%)23.1 g (41%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 89g):
   0.82 mg (6%) 121.93 kcal (6%) 0 g (0%) 3.75 g (6%) 20.56 g (37%)
  Other serving sizes .5 chicken and bone and skin removed (or 130g):
  1.2 mg (9%) 178.1 kcal (9%) 0 g (0%) 5.47 g (8%) 30.03 g (54%)
28. Chicken, broilers or fryers, wing, meat only, raw - Iron
  Nutritional Value : 16 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.88 mg (6%)126 kcal (6%)0 g (0%)3.54 g (5%)21.97 g (39%)
  Typical Serving size of 1 wing and bone and skin removed (yield from 1 lb ready-to-cook chicken) (or 17g):
   0.15 mg (1%) 21.42 kcal (1%) 0 g (0%) 0.6 g (1%) 3.73 g (7%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

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