Welcome to the nutritional iron content in 31 different types of roasted chicken, ranging from 1.79 mg to 0.32 mg per 100g. The basic type of roasted chicken is Chicken, roasting, meat only, cooked, roasted, where the amount of iron in 100g is 1.21 mg.

1.21 mg of iron per 100g, from Chicken, roasting, meat only, cooked, roasted corresponds to 9% of the iron RDA. For a typical serving size of 1 cup, chopped or diced (or 140 g) the amount of Iron is 1.69 mg. This corresponds to an RDA percentage of 12%.

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

Top twenty roasted chicken products high in iron

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

1. Chicken, capons, meat and skin and giblets and neck, cooked, roasted : 1.79mg (13%RDA)
2. Chicken, broilers or fryers, meat and skin and giblets and neck, roasted : 1.66mg (12%RDA)
3. Chicken, roasting, meat and skin and giblets and neck, cooked, roasted : 1.61mg (12%RDA)
4. Chicken, broilers or fryers, skin only, cooked, roasted : 1.51mg (11%RDA)
5. Chicken, capons, meat and skin, cooked, roasted : 1.49mg (11%RDA)
6. Chicken, broilers or fryers, back, meat and skin, cooked, roasted : 1.42mg (10%RDA)
7. Chicken, broilers or fryers, back, meat only, cooked, roasted : 1.39mg (10%RDA)
8. Chicken, broilers or fryers, dark meat, meat and skin, cooked, roasted : 1.36mg (10%RDA)
9. Chicken, broilers or fryers, dark meat, meat only, cooked, roasted : 1.33mg (10%RDA)
10. Chicken, roasting, dark meat, meat only, cooked, roasted : 1.33mg (10%RDA)
11. Chicken, broilers or fryers, wing, meat and skin, cooked, roasted : 1.27mg (9%RDA)
12. Chicken, broilers or fryers, meat and skin, cooked, roasted : 1.26mg (9%RDA)
13. Chicken, roasting, meat and skin, cooked, roasted : 1.26mg (9%RDA)
14. Chicken, broilers or fryers, meat only, roasted : 1.21mg (9%RDA)
15. Chicken, roasting, meat only, cooked, roasted : 1.21mg (9%RDA)
16. Chicken, broilers or fryers, wing, meat only, cooked, roasted : 1.16mg (8%RDA)
17. Chicken, broilers or fryers, light meat, meat and skin, cooked, roasted : 1.14mg (8%RDA)
18. Chicken, broilers or fryers, leg, meat and skin, cooked, roasted : 1.09mg (8%RDA)
19. Chicken, broilers or fryers, leg, meat only, cooked, roasted : 1.08mg (8%RDA)
20. Chicken, broilers or fryers, thigh, meat only, cooked, roasted : 1.08mg (8%RDA)

Following on from the twenty top roasted chicken items or products containing iron we have a more comprehensive break down of Chicken, roasting, meat only, cooked, roasted, and the highest item containing iron which is Chicken, capons, meat and skin and giblets and neck, cooked, roasted. 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 31 types of roasted chicken.

At the bottom of the page is the full list for the 31 different types of roasted chicken based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in roasted chicken.

Chicken, roasting, meat only, cooked, roasted - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Chicken, roasting, meat only, cooked, roasted 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 167 kcal (8% RDA), the amount of Protein is 25.01 g (45% RDA), the amount of Fat is 6.63 g (10% 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 roasted chicken.

iron and nutrition facts in roasted chicken per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Chicken, roasting, meat only, cooked, roasted has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for Chicken, roasting, meat only, cooked, roasted; 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 roasted chicken 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, roasting, meat only, cooked, roasted, in 100g contains 1.21 mg of iron. As a percentage of the RDA this is 9 %. Therefore, spinach has 1.49 mg more iron than Chicken, roasting, meat only, cooked, roasted. In terms of iron percentage this is 123 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Chicken, roasting, meat only, cooked, roasted has a nutritional value score of 14 out of 100.

The highest content of iron in the food items under the general description or type of roasted chicken, is Chicken, capons, meat and skin and giblets and neck, cooked, roasted with 1.79 mg of iron per 100g. Comparing spinach with Chicken, capons, meat and skin and giblets and neck, cooked, roasted; spinach has 0.91 mg more iron than Chicken, capons, meat and skin and giblets and neck, cooked, roasted. In terms of iron percentage this is 51 % more iron.

Amount of iron per 100 Calories

100 calories of chicken, roasting, meat only, cooked, roasted is a serving size of 0.6 g, and the amount of Iron is 0.72 mg (5.39% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 14.98 g (26.95% RDA), Fat 3.97 g (5.99% 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 roasted chicken per 100 calories

Content per Typical Serving Size 1 cup, chopped or diced (or 140 g)

For the food Chicken, roasting, meat only, cooked, roasted the typical serving size is 1 cup, chopped or diced (or 140 g) which contains 1.69 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 cup, chopped or diced (or 140 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 233.8 kcal, the Protein content is 35.01 g, the Fat content is 9.28 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 roasted chicken

Macronutrients in Chicken, roasting, meat only, cooked, roasted


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 cup, chopped or diced or 140 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 149.5 (kcal).The number of calories from Fat is 83.7 (kcal).The total calories from carbohydrate is 0.0 (kcal).iron, calories and nutritional content in roasted chicken

Milligrams of iron in roasted chicken (per 100g)

This list of 31 types of roasted chicken, is brought to you by www.dietandfitnesstoday.com and ranges from Chicken, capons, meat and skin and giblets and neck, cooked, roasted through to Chicken breast, oven-roasted, fat-free, sliced 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 roasted chicken.

The list below gives the total iron content in the 31 items from the general description 'roasted chicken' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 31 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.

roasted chicken iron per 100g

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

The corresponding Calories for roasted chicken ranked by the amount of iron per 100g is shown below in the roasted chicken calories chart. roasted chicken 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 number of food items which are cooked are 28 items. The highest amount of iron from the 28 cooked items is in Chicken, capons, meat and skin and giblets and neck, cooked, roasted where the amount is 1.79 mg per 100g.

Average Content for roasted chicken

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of roasted chicken, based on the list below of 31 different items under the general description of roasted chicken, is 1.19 mg of iron. This average value corresponds to 8.5 % 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 219.13 kcal, the average amount of Protein is 25.46 g, the average amount of Fat is 12.26 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Chicken, broilers or fryers, wing, meat only, cooked, roasted which in 100g contains 1.16 mg of Iron. This corresponds to 8 % of the recommended daily allowance. For this serving the amount of Calories is 203 kcal, the amount of Protein is 30.46 g, the amount of Fat is 8.13 g and the amount of Carbohydrate is 0 g.

Highest iron Content per 100g

Using the list below for the 31 different roasted chicken nutrition entries in our database, the highest amount of iron is found in Chicken, capons, meat and skin and giblets and neck, cooked, roasted which contains 1.79 mg of iron per 100g. The associated percentage of RDA is 13 %. For this 100g serving the Calories content is 226 kcal, the Protein content is 28.35 g, the Fat content is 11.67 g, the Carbohydrate content is 0.04 g. chart to show highest iron in roasted chicken per 100g

The lowest amount of iron in 100g is in Chicken breast, oven-roasted, fat-free, sliced which contains 0.32 mg. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Calories is 79 kcal, the amount of Protein is 16.79 g, the amount of Fat is 0.39 g, the amount of Carbohydrate is 2.17 g.

The difference between the highest and lowest values gives a iron range of 1.47 mg per 100g. The range for the other nutrients are as follows; 147 kcal for Calories, 11.56 g for Protein, 11.28 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, roasting, meat only, cooked, roasted contains 1.21 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, capons, meat and skin and giblets and neck, cooked, roasted which contains 25.38 mg in 1 capon (or 1418 g). The percentage of the recommended daily value for this serving is 181 %. For this serving the Calories content is 3204.68 kcal, the Protein content is 402 g, the Fat content is 165.48 g and the Carbohydrate content is 0.57 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 a high amount of iron.


Roasted chicken List, iron Content per 100g

1. Chicken, capons, meat and skin and giblets and neck, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  1.79 mg (13%)226 kcal (11%)0.04 g (0%)11.67 g (18%)28.35 g (51%)
  Typical Serving size of 1 capon (or 1418g):
   25.38 mg (181%) 3204.68 kcal (160%) 0.57 g (0%) 165.48 g (255%) 402 g (718%)
  Other serving sizes 1 unit (yield from 1 lb ready-to cook capon) (or 218g):
  3.9 mg (28%) 492.68 kcal (25%) 0.09 g (0%) 25.44 g (39%) 61.8 g (110%)
2. Chicken, broilers or fryers, meat and skin and giblets and neck, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.66 mg (12%)234 kcal (12%)0.06 g (0%)13.27 g (20%)26.78 g (48%)
  Typical Serving size of 1 chicken (or 682g):
   11.32 mg (81%) 1595.88 kcal (80%) 0.41 g (0%) 90.5 g (139%) 182.64 g (326%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 205g):
  3.4 mg (24%) 479.7 kcal (24%) 0.12 g (0%) 27.2 g (42%) 54.9 g (98%)
3. Chicken, roasting, meat and skin and giblets and neck, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.61 mg (12%)220 kcal (11%)0.05 g (0%)13.07 g (20%)23.96 g (43%)
  Typical Serving size of 1 chicken (or 1072g):
   17.26 mg (123%) 2358.4 kcal (118%) 0.54 g (0%) 140.11 g (216%) 256.85 g (459%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 235g):
  3.78 mg (27%) 517 kcal (26%) 0.12 g (0%) 30.71 g (47%) 56.31 g (101%)
4. Chicken, broilers or fryers, skin only, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.51 mg (11%)454 kcal (23%)0 g (0%)40.68 g (63%)20.36 g (36%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 34g):
   0.51 mg (4%) 154.36 kcal (8%) 0 g (0%) 13.83 g (21%) 6.92 g (12%)
  Other serving sizes .5 chicken and skin only (or 56g):
  0.85 mg (6%) 254.24 kcal (13%) 0 g (0%) 22.78 g (35%) 11.4 g (20%)
5. Chicken, capons, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.49 mg (11%)229 kcal (11%)0 g (0%)11.65 g (18%)28.96 g (52%)
  Typical Serving size of .5 capon and bone removed (or 637g):
   9.49 mg (68%) 1458.73 kcal (73%) 0 g (0%) 74.21 g (114%) 184.48 g (329%)
  Other serving sizes 1 unit (yield from 1 lb ready-to cook capon) (or 196g):
  2.92 mg (21%) 448.84 kcal (22%) 0 g (0%) 22.83 g (35%) 56.76 g (101%)
6. Chicken, broilers or fryers, back, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.42 mg (10%)300 kcal (15%)0 g (0%)20.97 g (32%)25.95 g (46%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 32g):
   0.45 mg (3%) 96 kcal (5%) 0 g (0%) 6.71 g (10%) 8.3 g (15%)
  Other serving sizes .5 back and bone removed (or 53g):
  0.75 mg (5%) 159 kcal (8%) 0 g (0%) 11.11 g (17%) 13.75 g (25%)
7. Chicken, broilers or fryers, back, meat only, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.39 mg (10%)239 kcal (12%)0 g (0%)13.16 g (20%)28.19 g (50%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 24g):
   0.33 mg (2%) 57.36 kcal (3%) 0 g (0%) 3.16 g (5%) 6.77 g (12%)
  Other serving sizes .5 back and bone and skin removed (or 40g):
  0.56 mg (4%) 95.6 kcal (5%) 0 g (0%) 5.26 g (8%) 11.28 g (20%)
8. 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%)
9. 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%)
10. 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%)
11. 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%)
12. Chicken, broilers or fryers, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.26 mg (9%)239 kcal (12%)0 g (0%)13.6 g (21%)27.3 g (49%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.76 mg (13%) 334.6 kcal (17%) 0 g (0%) 19.04 g (29%) 38.22 g (68%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 178g):
  2.24 mg (16%) 425.42 kcal (21%) 0 g (0%) 24.21 g (37%) 48.59 g (87%)
  Other serving sizes .5 chicken and bone removed (or 299g):
  3.77 mg (27%) 714.61 kcal (36%) 0 g (0%) 40.66 g (63%) 81.63 g (146%)
13. Chicken, roasting, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.26 mg (9%)223 kcal (11%)0 g (0%)13.39 g (21%)23.97 g (43%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 210g):
   2.65 mg (19%) 468.3 kcal (23%) 0 g (0%) 28.12 g (43%) 50.34 g (90%)
  Other serving sizes .5 chicken and bone removed (or 480g):
  6.05 mg (43%) 1070.4 kcal (54%) 0 g (0%) 64.27 g (99%) 115.06 g (205%)
14. Chicken, broilers or fryers, meat only, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.21 mg (9%)190 kcal (10%)0 g (0%)7.41 g (11%)28.93 g (52%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.69 mg (12%) 266 kcal (13%) 0 g (0%) 10.37 g (16%) 40.5 g (72%)
  Other serving sizes 1 tbsp (or 8.7g):
  0.11 mg (1%) 16.53 kcal (1%) 0 g (0%) 0.64 g (1%) 2.52 g (5%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 146g):
  1.77 mg (13%) 277.4 kcal (14%) 0 g (0%) 10.82 g (17%) 42.24 g (75%)
15. Chicken, roasting, meat only, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.21 mg (9%)167 kcal (8%)0 g (0%)6.63 g (10%)25.01 g (45%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.69 mg (12%) 233.8 kcal (12%) 0 g (0%) 9.28 g (14%) 35.01 g (63%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 171g):
  2.07 mg (15%) 285.57 kcal (14%) 0 g (0%) 11.34 g (17%) 42.77 g (76%)
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, light 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 :
  1.14 mg (8%)222 kcal (11%)0 g (0%)10.85 g (17%)29.02 g (52%)
  Typical Serving size of 1 unit (yield from 1 lb ready-to-cook chicken) (or 79g):
   0.9 mg (6%) 175.38 kcal (9%) 0 g (0%) 8.57 g (13%) 22.93 g (41%)
  Other serving sizes .5 chicken and bone removed (or 132g):
  1.5 mg (11%) 293.04 kcal (15%) 0 g (0%) 14.32 g (22%) 38.31 g (68%)
18. Chicken, broilers or fryers, leg, meat and skin, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.09 mg (8%)184 kcal (9%)0 g (0%)8.99 g (14%)24.03 g (43%)
  Typical Serving size of 1 leg and with skin (Sum of drumstick+thigh+back) (or 258g):
   2.81 mg (20%) 474.72 kcal (24%) 0 g (0%) 23.19 g (36%) 62 g (111%)
  Other serving sizes 1 thigh with skin (or 133g):
  1.45 mg (10%) 244.72 kcal (12%) 0 g (0%) 11.96 g (18%) 31.96 g (57%)
  Other serving sizes 1 drumstick with skin (or 91g):
  0.99 mg (7%) 167.44 kcal (8%) 0 g (0%) 8.18 g (13%) 21.87 g (39%)
  Other serving sizes 1 back with skin (or 35g):
  0.38 mg (3%) 64.4 kcal (3%) 0 g (0%) 3.15 g (5%) 8.41 g (15%)
19. Chicken, broilers or fryers, leg, meat only, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.08 mg (8%)174 kcal (9%)0 g (0%)7.8 g (12%)24.22 g (43%)
  Typical Serving size of 1 leg bone and skin r (Sum of drumstick+thigh+back meat only) (or 199g):
   2.15 mg (15%) 346.26 kcal (17%) 0 g (0%) 15.52 g (24%) 48.2 g (86%)
  Other serving sizes 1 drumstick bone and skin r (or 105g):
  1.13 mg (8%) 182.7 kcal (9%) 0 g (0%) 8.19 g (13%) 25.43 g (45%)
  Other serving sizes 1 thigh bone and skin r (or 72g):
  0.78 mg (6%) 125.28 kcal (6%) 0 g (0%) 5.62 g (9%) 17.44 g (31%)
  Other serving sizes 1 back bone and skin r (or 22g):
  0.24 mg (2%) 38.28 kcal (2%) 0 g (0%) 1.72 g (3%) 5.33 g (10%)
20. Chicken, broilers or fryers, thigh, meat only, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.08 mg (8%)177 kcal (9%)0 g (0%)8.27 g (13%)23.99 g (43%)
  Typical Serving size of 1 thigh with skin (yield from 1 lb ready-to-cook chicken) (or 135g):
   1.46 mg (10%) 238.95 kcal (12%) 0 g (0%) 11.16 g (17%) 32.39 g (58%)
  Other serving sizes 1 thigh without skin (or 116g):
  1.25 mg (9%) 205.32 kcal (10%) 0 g (0%) 9.59 g (15%) 27.83 g (50%)
21. Chicken, roasting, light meat, meat only, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.08 mg (8%)153 kcal (8%)0 g (0%)4.07 g (6%)27.13 g (48%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.51 mg (11%) 214.2 kcal (11%) 0 g (0%) 5.7 g (9%) 37.98 g (68%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 78g):
  0.84 mg (6%) 119.34 kcal (6%) 0 g (0%) 3.17 g (5%) 21.16 g (38%)
22. Chicken, broilers or fryers, breast, meat and skin, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.07 mg (8%)197 kcal (10%)0 g (0%)7.78 g (12%)29.8 g (53%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.5 mg (11%) 275.8 kcal (14%) 0 g (0%) 10.89 g (17%) 41.72 g (75%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 58g):
  0.62 mg (4%) 114.26 kcal (6%) 0 g (0%) 4.51 g (7%) 17.28 g (31%)
  Other serving sizes .5 breast and bone removed (or 98g):
  1.05 mg (8%) 193.06 kcal (10%) 0 g (0%) 7.62 g (12%) 29.2 g (52%)
23. Chicken, broilers or fryers, light meat, meat only, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.06 mg (8%)173 kcal (9%)0 g (0%)4.51 g (7%)30.91 g (55%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.48 mg (11%) 242.2 kcal (12%) 0 g (0%) 6.31 g (10%) 43.27 g (77%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 64g):
  0.68 mg (5%) 110.72 kcal (6%) 0 g (0%) 2.89 g (4%) 19.78 g (35%)
  Other serving sizes .5 chicken and bone and skin removed (or 107g):
  1.13 mg (8%) 185.11 kcal (9%) 0 g (0%) 4.83 g (7%) 33.07 g (59%)
24. Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.05 mg (8%)229 kcal (11%)0 g (0%)14.81 g (23%)22.63 g (40%)
  Typical Serving size of 1 thigh with skin (yield from 1 lb ready-to-cook chicken) (or 135g):
   1.42 mg (10%) 309.15 kcal (15%) 0 g (0%) 19.99 g (31%) 30.55 g (55%)
  Other serving sizes 1 thigh without skin (or 116g):
  1.22 mg (9%) 265.64 kcal (13%) 0 g (0%) 17.18 g (26%) 26.25 g (47%)
25. Chicken, broilers or fryers, breast, meat only, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.04 mg (7%)165 kcal (8%)0 g (0%)3.57 g (5%)31.02 g (55%)
  Typical Serving size of 1 cup and chopped or diced (or 140g):
   1.46 mg (10%) 231 kcal (12%) 0 g (0%) 5 g (8%) 43.43 g (78%)
  Other serving sizes 1 unit (yield from 1 lb ready-to-cook chicken) (or 52g):
  0.54 mg (4%) 85.8 kcal (4%) 0 g (0%) 1.86 g (3%) 16.13 g (29%)
  Other serving sizes .5 breast and bone and skin removed (or 86g):
  0.89 mg (6%) 141.9 kcal (7%) 0 g (0%) 3.07 g (5%) 26.68 g (48%)
26. 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%)
27. Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted - Iron
  Nutritional Value : 15 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.97 mg (7%)186 kcal (9%)0 g (0%)9.96 g (15%)22.58 g (40%)
  Typical Serving size of 1 drumstick with skin (yield from 1 lb ready-to-cook chicken) (or 105g):
   1.02 mg (7%) 195.3 kcal (10%) 0 g (0%) 10.46 g (16%) 23.71 g (42%)
  Other serving sizes 1 drumstick without skin (or 97g):
  0.94 mg (7%) 180.42 kcal (9%) 0 g (0%) 9.66 g (15%) 21.9 g (39%)
28. Chicken, cornish game hens, meat and skin, cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.91 mg (7%)259 kcal (13%)0 g (0%)18.21 g (28%)22.27 g (40%)
  Typical Serving size of 1 bird whole (or 257g):
   2.34 mg (17%) 665.63 kcal (33%) 0 g (0%) 46.8 g (72%) 57.23 g (102%)
  Other serving sizes .5 bird (or 129g):
  1.17 mg (8%) 334.11 kcal (17%) 0 g (0%) 23.49 g (36%) 28.73 g (51%)
29. Chicken, skin (drumsticks and thighs), cooked, roasted - Iron
  Nutritional Value : 14 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.9 mg (6%)462 kcal (23%)0 g (0%)43.99 g (68%)16.57 g (30%)
  Typical Serving size of 1 oz (or 28.35g):
   0.26 mg (2%) 130.98 kcal (7%) 0 g (0%) 12.47 g (19%) 4.7 g (8%)
  Other serving sizes 1 lb (or 453g):
  4.08 mg (29%) 2092.86 kcal (105%) 0 g (0%) 199.27 g (307%) 75.06 g (134%)
30. Chicken, cornish game hens, meat only, cooked, roasted - Iron
  Nutritional Value : 16 / 100     food group - Poultry Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.77 mg (6%)134 kcal (7%)0 g (0%)3.87 g (6%)23.3 g (42%)
  Typical Serving size of 1 bird whole (or 220g):
   1.69 mg (12%) 294.8 kcal (15%) 0 g (0%) 8.51 g (13%) 51.26 g (92%)
  Other serving sizes .5 bird (or 110g):
  0.85 mg (6%) 147.4 kcal (7%) 0 g (0%) 4.26 g (7%) 25.63 g (46%)






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