Chicken vs ground turkey: which has more iron?
Full comparison · Protein · Calories · Healthier · Iron
More iron in ground turkey: 1.6 mg per 3.5 oz (100 g) vs 1 mg in chicken (50% more). Per typical serving: 1.2 mg in 4 oz (113 g) of chicken and 1.8 mg in 4 oz (113 g) of ground turkey.
USDA FoodData Central.
| Chicken | Ground turkey | |
|---|---|---|
| Per 3.5 oz (100 g) | 1 mg | 1.6 mg |
| Per serving | 1.2 mg in 4 oz (113 g) | 1.8 mg in 4 oz (113 g) |
| % Daily Value per serving | 7% | 10% |
| Per 100 calories | 0.6 mg | 0.7 mg |
Daily Value: 18 mg a day (FDA, for adults and children 4 years and older).
What the numbers don't tell you
Against roasted chicken breast, 93 percent lean ground turkey is not the lighter pick. Per 4 oz (113 g), the breast has 186 calories and 35.1 g of protein, the pan-broiled turkey 249 calories and 30.6 g, with 13.1 g of fat against 4.0 g.
The lean label is a range. Across 8 US samples, raw 93 percent lean turkey averaged 9.6 g of fat per 3.5 oz (100 g), and one reached 14.6 g. Raw, it has 17.3 g of protein per 3.5 oz, and 27.1 g once pan-broiled, so compare raw with raw.
No trial in our evidence compares the two birds for cholesterol. In 113 healthy adults, LDL ran higher on white and red meat alike than on a meatless diet.
Ground turkey needs careful handling. Federal testing found Salmonella in 15.9% of ground turkey on average from 2016 to 2022. USDA sets 165 °F (74 °C) for whole and ground poultry, read on a thermometer, and advises against rinsing it raw. CDC names people 65 and older, children under 5, pregnant women and anyone with weakened immunity as higher risk, and children under 5 are three times more likely to be hospitalized with Salmonella.
For the most protein per calorie, choose chicken breast. For turkey burgers, check the fat percentage and cook to 165 °F.
Evidence behind this note
- Level E Raw 93% lean ground turkey measured 9.6 g fat per 3.5 oz (100 g) on average, ranging 7.75-14.58 g across 8 samples. USDA FoodData Central Foundation Foods, release 2026-04-30, FDC 2514747 Turkey, ground, 93% lean/7% fat, raw
- Level E Pan-broiling concentrates 93% lean ground turkey to about 27 g protein per 3.5 oz (100 g), up from 17 g raw, as water cooks off. USDA FoodData Central Foundation Foods, release 2026-04-30, Turkey, ground, 93% lean, 7% fat, pan-broiled
- 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 C A 2024 study of federal verification data put average Salmonella prevalence in ground turkey at 15.9% for 2016-2022. J Food Prot, 2024
- 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 USDA FSIS advises against washing raw ground turkey before cooking, because bacteria in raw poultry juices can spread to other foods, utensils and surfaces. Chicken from Farm to Table, USDA Food Safety and Inspection Service
- Level E For anyone serving ground turkey, CDC names people 65 and older, children under 5, people with weakened immune systems and pregnant women as the groups at higher risk of food poisoning, and children under 5 are three times more likely to be hospitalized if they get a Salmonella infection. U.S. Centers for Disease Control and Prevention, People at Increased Risk for Food Poisoning (2025)
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 turkey: no cholesterol advantage over beef, and cook it through
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 turkey: 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 turkey: USDA FoodData Central, Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles, FDC ID 746785 · full profile · all forms of ground turkey
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.