A cooked chicken thigh gives about 1.3 mg of iron per 100 g, so one piece usually adds around 1 mg of iron to your plate.
Chicken thighs are a staple in weeknight dinners and meal prep, yet most people only think about them in terms of taste and price. If you are tracking iron, you might wonder how much this dark meat cut actually adds toward your daily target. This guide breaks down iron in chicken thighs by weight, by piece, and by meal so you can plan portions with more confidence.
Iron from chicken thighs counts as heme iron, the form found in animal foods that your body absorbs more easily than the non-heme iron in beans and grains. That makes thighs a handy option for people who eat poultry but not much red meat. To use them well, it helps to understand how nutrition tables list iron, how cooking changes the numbers, and how thighs compare with other foods on your plate.
Most of the numbers in this article come from official nutrition tables that draw on large USDA and National Institutes of Health datasets. Values are rounded to simple figures so the math stays easy to follow while staying close to those reference tables.
Iron In Chicken Thighs Basics
Iron carries oxygen in the blood, takes part in energy metabolism, and contributes to normal brain and immune function. Chicken thighs supply iron along with protein, zinc, and B vitamins, so a serving does more than just keep you full. Standard labels list data per 3-ounce (84 g) cooked serving. In USDA chicken and turkey nutrition tables, a roasted chicken thigh at that size gives about 1.1 mg of iron, listed as 6 percent of the daily value based on 18 mg.
That serving value lines up with roughly 1.3 mg of iron per 100 g of cooked dark meat. In real kitchens, thighs do not land at exactly 84 g, so the iron in chicken thighs can shift a bit with portion size and trimming. The table below shows what that looks like for common portions you might see at home.
| Portion Description | Approximate Iron (mg) | What This Means |
|---|---|---|
| Cooked thigh meat only, 100 g | 1.3 | Baseline value from USDA-based dark meat tables |
| Cooked thigh meat only, 3 oz (84 g) | 1.1 | Standard label serving, about 6% of daily value |
| Small boneless skinless thigh, cooked (80 g) | 1.0 | Light dinner portion or part of a mixed dish |
| Medium boneless skinless thigh, cooked (100 g) | 1.3 | Common single-thigh serving on a plate |
| Large boneless skinless thigh, cooked (130 g) | 1.7 | Hefty thigh piece or generous bowl portion |
| Bone-in, skin-on thigh, cooked, edible meat (90 g) | 1.2 | You eat the meat and some skin, not the bone |
| Two medium boneless thighs, cooked (200 g) | 2.6 | Main protein focus of a larger meal |
These values assume plain roasted or baked thighs without breading or heavy sauces. Seasonings and small oil coatings barely change iron, while bigger changes appear in calories, fat, and sodium. For more precise tracking, weighing the cooked meat portion brings your estimate even closer to the figures above.
Iron In Chicken Thighs Per 100 Grams And Per Piece
Average Iron Per 100 Grams
USDA-based tables for chicken, dark meat, meat only, cooked and roasted, cluster around 1.3 mg of iron per 100 g of meat. That value can shift slightly between brands, cooking times, and trimming, but it works well as a baseline. Many calorie and macro calculators that draw on the USDA FoodData Central system use nearly the same figure.
Once you know the per-100-g number, you can scale up or down for meals. If you cook 300 g of boneless thighs for a skillet dinner and divide the meat into three plates, each plate gets around 1.3 mg of iron. If you stretch the same pan across four plates, each serving drops closer to 1 mg, still a solid single-meal contribution.
Iron Per Small, Medium, And Large Thigh
Kitchen scales show how much cooked meat actually lands on a plate, yet you can still work with rough categories. For boneless, skinless roasted thighs, a simple rule of thumb looks like this:
- Small thigh (around 75–85 g cooked): roughly 1.0 mg iron
- Medium thigh (around 95–110 g cooked): roughly 1.2–1.4 mg iron
- Large thigh (around 120–140 g cooked): roughly 1.5–1.8 mg iron
Bone-in, skin-on thighs weigh more on the scale, yet only part of that weight is edible meat. If a cooked thigh weighs 160 g on the plate, you might only eat 90–110 g once bone and cartilage are removed. The iron intake still matches the meat portion, not the whole piece weight. When people talk about iron in chicken thighs, they almost always mean the boneless meat portion that ends up in your forkfuls.
Raw weight and cooked weight also differ. A tray labelled as 600 g of raw boneless thighs might yield closer to 420–480 g of cooked meat after water loss and trimming. The total iron in the pan stays about the same; it is simply packed into a smaller, cooked weight.
Factors That Change Iron Content
Cooking Method
Cooking does not destroy iron, but it changes water and fat content, which alters iron density per 100 g. Roasting or baking drives off water, so the meat shrinks and iron per 100 g creeps up a little compared with raw weight. Stewing keeps more moisture in the pan, so the same total iron is spread across a heavier, wetter piece.
Roasting Or Baking
Plain roasted thighs, cooked without breading or heavy sauces, tend to match the values used in official poultry nutrition tables. If you rely on those numbers, stay close to simple roasting or baking methods, and weigh the cooked meat if you want more precision. This makes your home portions comparable to figures in the USDA chicken and turkey charts.
Grilling, Pan Frying, And Braising
Grilling and pan frying can darken the surface and crisp the fat, yet the iron in the meat stays in place. When fat drips away, you end up with slightly leaner meat and a mineral profile that looks much like roasted thigh. Braising in broth adds moisture and sodium; any iron that leaves the meat ends up in the cooking liquid, so sipping the sauce or stew keeps the mineral in your meal.
Skin, Bone, And Trimming
Skin and surface fat contribute little iron. The main source sits in the muscle tissue. If you trim away visible fat or remove the skin, iron numbers barely change, but calories and saturated fat come down. Removing bone after cooking does not lower iron content either; it only changes how much edible meat you see on the plate.
Marinades, Sodium Solutions, And Coatings
Some grocery store chicken thighs come injected with salt solutions or pre-marinated in oil and spices. These add flavor, water, and sodium but only a tiny amount of extra iron. Breading layers from fried chicken bring in more fat and refined starch than iron. If you want data that match a nutrition table, pick plain thighs and add your own seasoning at home.
Chicken Thigh Iron Compared With Other Foods
Iron in chicken thighs looks modest next to beef, yet higher than many other poultry cuts. It also pairs well with plant foods that carry non-heme iron, giving you a flexible way to build meals around mixed sources.
Chicken Thighs Vs Other Chicken Cuts
Per 100 g cooked, chicken breast usually sits a bit lower in iron than thigh meat, while drumsticks land somewhere in between. In the U.S. Department of Agriculture’s Chicken and Turkey Nutrition Facts, a roasted thigh shows about 1.1 mg iron per 3-ounce serving, breast shows about 0.7 mg, and drumstick sits near 0.8 mg. Dark meat holds a mild edge for iron while still staying lean enough for everyday meals.
Iron In Chicken Thighs Vs Other Protein Foods
To see where thighs fit in the bigger picture, it helps to line them up next to other common protein choices. Values below use rounded numbers from large nutrient tables so they are easy to compare at a glance.
| Food | Typical Cooked Serving | Iron (mg) |
|---|---|---|
| Chicken thigh, roasted, meat only | 3 oz (84 g) | 1.1 |
| Chicken breast, roasted, meat only | 3 oz (84 g) | 0.7 |
| Lean beef, cooked | 3 oz (84 g) | 2.1 |
| Pork chop, cooked | 3 oz (84 g) | 0.8 |
| Canned light tuna, drained | 3 oz (84 g) | 1.0 |
| Cooked lentils | 1/2 cup | 3.3 |
| Cooked spinach | 1/2 cup | 3.0 |
This snapshot shows that beef and some legumes deliver more iron per serving than chicken thighs, yet thighs still bring a steady contribution. A plate that mixes thigh meat with lentils, chickpeas, or leafy greens can raise iron intake more than any single food on its own.
How Chicken Thigh Iron Fits Daily Needs
Most adults need between 8 and 18 mg of iron per day, depending on age and sex, with higher targets during pregnancy. According to the iron fact sheet from the NIH Office of Dietary Supplements, adult men and women over 50 usually sit near 8 mg, while women aged 19 to 50 have a target of 18 mg per day.
Against those numbers, a single roasted chicken thigh providing around 1.1 mg of iron gives roughly 6 percent of the daily value. Two thighs move closer to 12 percent. Combined with grains, beans, leafy greens, and fortified foods across the day, thigh meat can help you land near your iron goal without relying only on red meat.
How To Use Chicken Thighs To Raise Iron Intake
Pair Thighs With Vitamin C Sources
Vitamin C improves absorption of non-heme iron from plant foods. Since chicken thighs already supply heme iron, pairing them with peppers, tomatoes, citrus, or broccoli can lift total absorbed iron from the whole meal. A tray bake with thighs, potatoes, and bell peppers or a stew with thighs and tomatoes gives both forms in one bowl.
Combine Thighs With Plant Iron
Building a dish around chicken thighs plus beans, lentils, or chickpeas brings together heme and non-heme iron. Think about chicken thigh chili with beans, a rice bowl with sliced thighs and lentils, or a sheet pan of thighs, chickpeas, and root vegetables. The meat helps your body handle the plant iron, while the plants raise the overall amount.
Cook In Ways That Keep The Iron In The Meal
When you simmer thighs in broth or sauce, keep that liquid in the finished dish instead of pouring it down the sink. Iron that moves out of the meat during cooking ends up in that broth. Serving the cooking liquid as gravy over rice, potatoes, or polenta keeps the mineral on the plate.
Watch Sodium, Fat, And Portion Size
High-sodium marinades, thick breading, and deep frying can crowd a plate with extra salt and fat while barely changing iron. For routine meals, many people choose plain or lightly seasoned roasted thighs, moderate portions of starch, and generous servings of vegetables. That pattern makes room for iron in chicken thighs without pushing calories or sodium too high.
Who Might Pay Special Attention To Iron In Chicken Thighs
Some groups pay closer attention to iron intake and may find chicken thighs a useful part of the picture:
- People with heavy menstrual blood loss who struggle to meet iron needs from food alone
- Endurance athletes with high training loads, who have increased iron turnover
- Children and teens with growth spurts and limited food variety
- Pregnant people, who often have higher prescribed iron targets
If you fall into one of these groups, talk with a registered dietitian or another qualified health professional before making big changes or starting supplements. Chicken thighs can fit into a balanced pattern, but they should sit alongside many other foods that supply iron.
On the flip side, people with diagnosed iron overload conditions, such as hemochromatosis, may need to limit heme iron sources, including thigh meat. In that case, follow guidance from your care team and lab results rather than general advice from articles.
Quick Takeaways On Iron In Chicken Thighs
To close, here are the main points about iron in chicken thighs in one place:
- Plain roasted chicken thigh meat gives about 1.3 mg iron per 100 g, or roughly 1.1 mg in a standard 3-ounce serving.
- A single boneless thigh usually lands near 1.0–1.5 mg of iron, depending on size; two thighs can reach around a tenth of many adults’ daily iron goal.
- Cooking style, skin, and bone change calories and fat more than iron; the mineral stays in the meat and in the cooking juices you choose to eat.
- Chicken thighs beat chicken breast for iron but trail lean beef; pairing thighs with beans, lentils, and leafy greens closes that gap.
- Use official nutrition databases and guidance from health professionals if you need precise numbers for a medical reason.