does chicken have iron vs beef

The haem iron content in beef (A-age), lamb, pork and chicken are 77%, 81%, 88% and 74% respectively of total iron.

Sure, you might like to pump iron at the gym between your runs. But that’s not the only kind of iron your bod needs. Iron helps your red blood cells carry oxygen throughout your body, while also supporting immune function and cognitive performance, according to Lauren Harris-Pincus, R.D.N., and Owner of Nutrition Starring You.

But it can sometimes be tough to actually hit the 18 miligrams of iron recommended daily for women and eight milligrams for men between the ages of 19 and 50. “Iron deficiency is the most common nutritional disorder,” says Harris-Pincus. And if you’re not a huge fan of red meat, it can be doubly hard to get enough of the nutrient. Thats because, according to the National Institues of Health, vegetarians require about 32 miligrams of iron per day to meet their needs.

Why the big difference? There are actually two kinds of iron—heme and non-heme. “Plants and foods fortified with iron contain non-heme iron only, whereas poultry, meat, and seafood contain both heme and non-heme iron,” says Harris-Pincus. Heme iron is easier for the body to absorb, so if youre relying primarily on non-heme iron to fulfill your iron quota, youll need to chow down on way more miligrams to make it count.

So how can you jack up your iron intake without relying on red meat? Here are seven iron-rich foods that provide just as much—or more than—the two to two-and-a-half miligrams of iron in an average serving of red meat.

Oysters aren’t just an aphrodisiac. They’re iron superstars, too. Three ounces of these briny morsels contains a whooping eight miligrams of heme iron. “That’s more than red meat, and also contains less saturated fat than most red meat sources,” says Isabel Smith, R.D. and founder of Isabel Smith Nutrition. Smith says oysters are also a good source of selenium and zinc (which are key to keeping your digestive and immune systems, as well as your thyroid, healthy).

Eat a half cup of canned white beans—with your salad, soup, or as a side—and you’ll net four miligrams of non-heme iron. “Beans are a nutritional powerhouse and also a terrific way to add plant-based protein and fiber to your diet,” says Harris-Pincus. “They can also help lower cholesterol and control blood sugar.” Bonus points if you add some citrus to your white bean salad. You can boost your absorption of non-heme iron by pairing it with vitamin C-rich foods, says Harris-Pincus. (Change the way you eat for good with Women’s Health’s The Body Clock Diet!)

While you may associate molasses with that batch of holiday gingerbread cookies, you’ll get three-and-a-half miligrams of iron in one tablespoon of the sticky brown sweetener. “Like the other plant-based varieties, this iron is non-heme, so have it with another source of iron or vitamin C,” says Smith. Think oatmeal, plus molasses, plus berries on top—a perfect breakfast! It’s also loaded with other nutrients. “Blackstrap molasses is packed with antioxidants and other nutrients like bone-healthy calcium and magnesium, as well as vitamins B6 and the thyroid-healthy selenium,” says Smith.

A half-cup of firm tofu packs three miligrams of non-heme iron, slightly more than your average serving of red meat. But that’s not the only reason you should stock up on this meat substitute. “Tofu is a wonderful way to add complete protein to meatless meals,” says Harris-Pincus. Plus, you’ll be swapping the saturated fat from red meat for a heart healthy choice. “According to the FDA, 25 grams of soy protein per day may reduce your risk of heart disease,” she says.

A half-cup of boiled spinach provides three milligrams of plant-based iron, says Harris-Pincus. And that’s not all. “It’s a good source of close to 20 vitamins and minerals, not to mention a tasty addition to so many dishes,” she says. Swap in spinach for your next salad or side dish and add in some citrus to help boost your absorption of the mineral.

Chia has long been a hot commodity in the healthy living world, thanks to its high content of omega-3s. Now you can add another reason to love the ancient seed—it’s a good source of iron. “Chia seeds are a plant-based source of non-heme iron,” says Smith, with one ounce containing approximately two miligrams of the stuff. “It’s also loaded with other benefits like soluble fiber, which is good for digestion,” she says. Chia pudding, anyone? Advertisement – Continue Reading Below

Beef Broth vs Chicken Broth

Bone broth is a liquid made by boiling the bones and connective tissue of some animals. The most commonly used ingredients for its preparation are pork, beef, veal, and poultry (especially chicken). Its most common uses include soups, sauces, and gravies, but it can also be consumed as-is.

Although its nutritional content depends on the ingredients used, it can be considered an extremely healthy food rich in nutrients and benefits, including:

  • High nutritional intake
  • Improved digestion
  • Anti-inflammatory effects
  • Improvement of bones and connective tissue
  • Improved cognitive function

Which has more protein: chicken or beef?

You might have wondered how much protein is in chicken. A skinless cooked chicken breast contains around 43g of protein per 100g of chicken, while the protein content of lean cooked beef is about 26g of protein per 100g of beef making chicken higher in protein compared to beef.

This makes chicken a good protein source for people on hypocaloric diets and a valuable option for weight loss.

Can I Use Chicken Broth Instead of Beef Broth?

If you are wondering if you can use chicken broth instead of beef broth, the answer is yes. The only difference when cooking lies in the amount of and type of flavor. Chicken broth is more delicate in taste than beef broth, so when using chicken broth for a beef recipe, expect a slightly different flavor than if you had used beef broth.

You might still be wondering which one is better to incorporate in your diet: Beef or chicken? In this section, we will compare the nutritional content of both, plus their contribution of vitamins and minerals.

By and large, chicken is a greater source of protein than beef, which is, on the other hand, a high-fat and consequently higher-calorie meat. This makes chicken a good option for people who need more control over caloric intake and fat consumption. In fact, chicken contains less than half the saturated and trans fats and monounsaturated fats found in beef. In contrast, it does not contain polyunsaturated fats, which are beneficial to health.

Like most types of meat, both chicken and beef are not a source of carbohydrates and have, in addition, a low glycemic index, which makes them a versatile food, yet still to be consumed with caution for blood sugar control. Chicken, compared to beef, has a significantly higher concentration of cholesterol, sodium, and potassium.

Calories 250 231
Total Fat 15.4g 5g
Saturated Fat 6g 1.4g
Trans Fat 1.1g 0g
Monounsaturated Fat 6.7g 1.26g
Polyunsaturated Fat 0.5g 0.77g
Cholesterol 88mg 119mg
Sodium 72mg 104mg
Total Carbohydrates 0g 0g
Dietary Fiber 0g 0g
Sugar 0g 0g
Protein 26g 43g

As is the case with most meats, the glycemic index of both chicken and beef is 0.

does chicken have iron vs beef

does chicken have iron vs beef

does chicken have iron vs beef

It can be said, in general, that chicken meat, of the two, is the one richest in vitamins. Chicken meat, in fact, contains a higher amount of vitamin A, vitamin E, vitamin K, vitamin B1, B3 and B5. Beef, by contrast, is much richer in folate and vitamin B12.

Both chicken and meat provide equal amounts of vitamin B2 and vitamin D, and contain no vitamin C.

Unlike in the case of vitamins, in terms of mineral intake, it is beef that holds the first place.

Beef is significantly richer in calcium, copper, and potassium, and has higher amounts of iron and zinc. This does not detract, however, from the fact that chicken is also a good source of minerals. Chicken contains more minerals such as magnesium and phosphorus than beef. Both types of meat are very similar in terms of sodium intake, with chicken having a few grams more than beef.

Discover how your body responds to what you eat, and make small changes to hit your health goals

If you have any questions left, please keep reading! Below, we answer frequently asked questions regarding the differences between chicken and beef in terms of healthiness level and nutrient intake:

The haem iron content in beef (A-age), lamb, pork and chicken are 77%, 81%, 88% and 74% respectively of total iron.


Which meat has the most iron?

Organ meats like liver and giblets are especially rich in iron. For example, 113 grams (g) of chicken giblets have 6.1 mg of iron, making it an excellent source. Meanwhile, liver serves up an impressive amount of iron. One oz of pork liver comes packed with 6.6 mg of iron, another excellent source.

Is chicken high in iron?

Poultry contains less iron than red meat, but it’s still a good source. Dark cuts of meat contain more iron than white meat. Chicken, turkey, and duck also offer iron, B vitamins, and minerals like selenium. Eggs are another source of heme iron.

Does chicken or burger have more iron?

Steak and hamburgers contained the highest levels of heme iron, pork and chicken thigh meat had slightly lower levels, and chicken breast meat had the lowest.

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