Chicken, turkey, duck, or goose: If you enjoy eating poultry, you have several varieties to choose from. If poultry is a regular part of your diet, it’s worth taking a closer look at the nutritional information. That’s because different types of poultry also vary in their iron content.
Among other things, iron contributes to normal energy metabolism and helps reduce tiredness and fatigue. That’s why this mineral is so important for many people. But which type of poultry is particularly rich in iron, and how does poultry meat compare to red meat or plant-based foods? Time for a fact check!
Key Facts at a Glance: Iron in Meat
- Significant differences between varieties: Duck (approx. 2.7 mg per 100 g) and quail (approx. 4 mg per 100 g) top the poultry rankings for iron content.
- The thigh and organ meat bonus: Dark thigh meat (e.g., from turkey) and poultry liver contain significantly more iron than light-colored fillet cuts.
- Preparation taken into account: Since raw meat loses water when cooked, the relative iron content per 100 g of cooked meat increases.
- Better absorption: Combining plant-based iron sources with vitamin C supports the body’s absorption of iron.
- Well-Thought-Out Supplement: For a targeted nutritional regimen, SILICIUM FERROFEM offers a balanced combination of iron, vitamin C, myo-inositol, silicon, and Bacillus subtilis.
Which types of poultry are particularly high in iron?
There are significant differences in iron content between chicken, turkey, duck, and goose. Which types are particularly high in iron? Let’s take a look:
- Chicken ranks last among poultry. It contains only 0.7 to 1.3 mg of iron per 100 grams.
- When it comes to turkey, it’s worth taking a closer look at the individual cuts: Light turkey meat contains about 1 milligram of iron per 100 grams. Dark turkey meat (such as from the thigh) contains as much as 2 mg of iron per 100 grams. Turkey liver contains as much as 9 mg of iron per 100 grams.
- Goose meat is considered a “dark” poultry with a fairly high iron content: About 1.9 milligrams of iron are found in every 100 grams of goose meat. In offal, especially the liver, the iron content is even significantly higher.
- However, the duck is clearly at the top of the list of commonly consumed iron-rich poultry varieties. It provides about 2.7 mg of iron per 100 grams.
- Partridge meat contains about 0.7 to 1.4 mg of iron per 100 g.
- Quail meat surprises with a content of about 4 mg of iron per 100 g.
The iron content listed here refers to raw meat. Due to fluid loss, the iron content per unit weight is significantly higher in cooked meat.
How do poultry and red meat differ in terms of iron content?
So-called red meat from pigs, cattle, sheep, and other mammals also contains iron—in some cases, even significantly more than various types of poultry. Here, too, organ meats such as liver and spleen stand out for their particularly high iron content.
However , the German Nutrition Society recommends limiting red meat consumption to a maximum of 300 to 500 grams per week. Poultry and fish are good alternatives when it comes to iron-rich foods.
Which plant-based foods contain iron?
Iron isn’t found only in red meat, poultry, and fish. Many plant-based foods also contain iron. Among the most notable iron-rich plant-based foods are legumes such as lentils, chickpeas, and beans. Whole grains, oatmeal, nuts, and seeds are also rich in plant-based iron.
However, it is important to know that the body cannot absorb iron from plant-based foods (known as non-heme iron) as well as it can iron from animal-based foods (known as heme iron).
To improve the absorption of iron from food, plant-based sources of iron should be combined with vitamin C.
Why does the body need iron?
Iron is one of the essential trace minerals and must be regularly obtained through the diet. It serves many functions in the body:
- Iron contributes to normal energy metabolism and helps reduce tiredness and fatigue.
- It contributes to normal cognitive function .
- It contributes to the normal formation of red blood cells and hemoglobin and to normal oxygen transport in the body.
- It contributes to the normal function of the immune system .
- And it plays a role in cell division.
No wonder, then, that the topic of iron is so important to so many people!
What are the benefits of iron supplements?
A balanced diet is and remains the best way to ensure you get enough iron and other important nutrients. However, especially if you follow a strictly plant-based diet or are going through particularly active phases of life, a high-quality dietary supplement can be an excellent addition that allows you to incorporate iron into your daily routine in a clearly measured dose.
For targeted support, we recommend SILICIUM FERROFEM. This vegan dietary supplement contains myo-inositol, silicon, iron, vitamin C, and Bacillus subtilis. Many of our customers are convinced of the benefits of this well-thought-out combination. Perhaps Silicium Ferrofem could be a valuable addition for you, too?
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