Chicken vs ground beef: which has more iron?
Full comparison · Protein · Calories · Healthier · Iron
More iron in ground beef: 2.8 mg per 3.5 oz (100 g) vs 1 mg in chicken (2.7× as much). Per typical serving: 1.2 mg in 4 oz (113 g) of chicken and 3.1 mg in 4 oz (113 g) of ground beef.
USDA FoodData Central.
| Chicken | Ground beef | |
|---|---|---|
| Per 3.5 oz (100 g) | 1 mg | 2.8 mg |
| Per serving | 1.2 mg in 4 oz (113 g) | 3.1 mg in 4 oz (113 g) |
| % Daily Value per serving | 7% | 17% |
| Per 100 calories | 0.6 mg | 1.4 mg |
Daily Value: 18 mg a day (FDA, for adults and children 4 years and older).
What the numbers don't tell you
If you want the most protein for the fewest calories, chicken breast wins. Per 4 oz (113 g), roasted breast gives 35.1 g of protein and 186 calories, the 90 percent lean beef patty 28.5 g and 231 calories, with about four times the saturated fat, 4.7 g against 1.1 g.
Beef brings more iron, 3.1 mg against 1.2 mg per 4 oz. In absorption tests in women, blending heme iron with chicken cut its absorption from 10.3% to 4.9%, while beef left it unchanged.
For cholesterol, trials show no clear winner. Across 8 randomized trials in 406 adults free of chronic disease, LDL fell 8.2 mg/dL on beef and 8.9 on poultry or fish. In 113 healthy adults, LDL ran higher on white and red meat alike than on a meatless diet.
The kitchen matters more. USDA sets 165 °F (74 °C) for chicken and 160 °F (71 °C) for ground beef, read on a thermometer, because ground beef can turn brown before it is safe. Do not rinse raw chicken, since that spreads bacteria. FSIS warns that toxin-making E. coli may cause hemolytic uremic syndrome, particularly in young children. Children under 5, pregnant women, people 65 and older and anyone with weakened immunity are most at risk from contaminated food.
Pick chicken for lean protein, beef when iron is the goal.
Evidence behind this note
- Level B The meat factor that is supposed to help you absorb iron does not come from chicken: blending heme iron with chicken halved its absorption, while beef left it alone. Food Chemistry, 2016
- Level A A meta-analysis of 8 RCTs with 406 people found LDL fell by 8.2 mg/dL on beef and 8.9 mg/dL on poultry or fish, no real difference. J Clin Lipidol, 2012
- Level B In 113 adults eating each diet for 4 weeks, white meat raised LDL cholesterol as much as red meat, and both more than plant protein. Am J Clin Nutr, 2019
- Level E USDA FSIS sets 165 °F (74 °C) for poultry and 160 °F (71 °C) for hamburger, measured with a food thermometer, and warns that ground beef can turn brown before bacteria are destroyed. USDA FSIS, Doneness Versus Safety
- Level E The agency responsible for US poultry safety tells people not to wash raw chicken, because rinsing spreads the bacteria instead of removing them. Chicken from Farm to Table, USDA Food Safety and Inspection Service
- Level E FSIS says the toxin made by STEC bacteria such as E. coli O157:H7 may cause hemolytic uremic syndrome, particularly in young children, and names children under 5, pregnant women, people 65 or older and people with weakened immune systems as most at risk from contaminated food. Ground Beef and Food Safety, USDA Food Safety and Inspection Service
Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Read more about these foods
- Chicken: the iron it blocks, and the washing you skip
- Ground beef: the lean label is a range, the risk is in the handling
Rankings and guides
- Which foods are highest in iron?
- How much iron do you need per day?
- Iron: what it does and how much you need
- Iron: top food sources and Daily Value
- Chicken: full nutrition facts
- Ground beef: full nutrition facts
More comparisons
Where the numbers come from
- Chicken: USDA FoodData Central, Chicken, broilers or fryers, breast, meat only, cooked, roasted, FDC ID 171477 · full profile · all forms of chicken
- Ground beef: USDA FoodData Central, Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled, FDC ID 171793 · full profile · all forms of ground beef
Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ, and the links show them. % DV uses FDA Daily Values for adults. How we verify.