How Much Iron is in Chicken Livers? Benefits and Recipes

The Benefits of Iron for Your Health

Iron is an essential mineral that plays a vital role in many bodily functions. Consuming foods high in iron ensures you meet your daily recommended intake and supports overall health.

Iron carries oxygen to all your cells, which is needed for energy production and cell growth. It also plays a key role in:

• Formation of hemoglobin and myoglobin, which help transport oxygen through the blood to your tissues and muscles
• Brain function and neurotransmitter synthesis
• Regulation of cell growth and differentiation
• DNA synthesis
• Immune system function

A diet low in iron can lead to anemia, fatigue, decreased immunity, and problems with brain function. Ensuring you eat plenty of iron-rich foods can prevent deficiency and related health issues.

Recommended Iron Intake

How much iron you need daily depends on your age, gender and various lifestyle factors. The recommended daily iron intakes are:

• Infants 0-6 months: 0.27 mg
• Infants 7-12 months: 11 mg
• Children 1-3 years: 7 mg
• Children 4-8 years: 10 mg
• Children 9-13 years: 8 mg
• Teen boys 14-18 years: 11 mg
• Teen girls 14-18 years: 15 mg
• Adult men: 8 mg
• Adult women: 18 mg
• Pregnant women: 27 mg

Iron requirements are higher for women during childbearing years due to additional losses through menstruation. Pregnant women also require more iron to support fetal development.

10 Iron-Rich Foods to Include in Your Diet

To help meet your daily iron needs, incorporate these top food sources of iron into your meals and snacks:

1. Organ Meats

Organ meats, also called offal, are the most concentrated source of iron. A 3.5 ounce (100 gram) serving of chicken liver contains 11 mg of iron, providing 61% of the DV. Other iron-rich organ meats include:

• Beef liver: 6.5 mg iron (36% DV)
• Lamb liver: 15 mg iron (83% DV)
• Pork liver: 11 mg iron (61% DV)

Organ meats are also packed with protein, vitamins, minerals and antioxidants. However, they contain high amounts of cholesterol so should be eaten in moderation if you have heart health concerns.

2. Mollusks

Mollusks, especially clams, oysters and mussels, are one of the best iron sources from the sea. A 3-ounce (85 gram) serving of cooked clams provides 23 mg of iron, meeting 128% of the DV.

The majority of the iron in clams is in the form of heme iron, which your body absorbs more easily than the non-heme iron found in plants. Mollusks are also great sources of zinc, copper, selenium and vitamin B12.

3. Spinach

Leafy green vegetables, especially spinach, are rich in non-heme iron. Spinach provides 3 mg of iron per cooked cup (157 grams), which is 17% of the DV.

Adding vitamin C sources like lemon juice to spinach is important, as vitamin C boosts absorption of the non-heme iron.

Spinach and other leafy greens also provide folate, magnesium, calcium and vitamins A, C and K.

4. Legumes

All types of beans, peas and lentils are excellent sources of iron. One cup (198 grams) of cooked lentils contains 6.6 mg, meeting 37% of the iron DV.

Beans and lentils contain substantial amounts of non-heme iron, so are best enjoyed with a source of vitamin C to enhance absorption. They also provide many beneficial nutrients like fiber, folate, magnesium, potassium and protein.

5. Red Meat

Lean red meat is loaded with heme iron, with a 3-ounce (85 gram) serving of ground beef providing 2.6 mg, or 15% of the iron DV.

The iron in meat is generally very bioavailable, so including red meat in the diet a few times per week can effectively prevent deficiency in many people.

Grass-fed beef also contains vitamin B12, zinc and protein.

6. Pumpkin Seeds

Pumpkin seeds are a tasty, portable snack that provides a sizable amount of iron. One ounce (28 grams) of roasted seeds contains 4.2 mg of iron, providing 23% of the DV.

The iron from the seeds is non-heme, so eat them with vitamin-C-rich foods for better absorption.

In addition to iron, pumpkin seeds offer magnesium, zinc, antioxidants and healthy fats.

7. Quinoa

This popular superfood grain contains substantial amounts of non-heme iron, with 1 cup (185 grams) of cooked quinoa providing 2.8 mg, which is 15% of the DV.

Combining quinoa with vitamin-C-rich foods like red bell peppers boosts your body's uptake of the iron.

Quinoa is also one of the few plant sources of complete proteins, making it great for vegetarian and vegan diets.

8. Potatoes

Potatoes with the skin on provide the most iron, containing 3 mg per medium potato (148 grams), meeting 17% of the iron DV.

Vitamin C-containing fixings like cheese, salsa or parsley help make the iron in potatoes more bioavailable.

The iron and potassium in potatoes supports the production of hemoglobin and oxygen transport in your body.

9. Dark Chocolate

This sweet treat provides substantial amounts of iron, with 1 ounce (28 grams) of dark chocolate delivering 3.7 mg, or 21% of the DV.

The cocoa also contains flavanols with antioxidant and anti-inflammatory effects that benefit heart and brain health.

Just be sure to choose chocolate with at least 70% cocoa to get the most benefits.

10. Dried Fruit

Dried fruits make for an iron-rich snack that you can take anywhere. One ounce (28 grams) of raisins provides 1.6 mg, meeting 9% of the iron DV.

Other dried fruits high in iron include prunes, dried apricots, peaches, apples, figs and dates.

Pair your dried fruit with nuts like almonds or cashews to get the vitamin C you need for better iron absorption.

Tips to Maximize Iron Absorption

Here are some simple tips to enhance your body's absorption of iron from foods:

• Consume vitamin C foods like oranges, bell peppers or strawberries with iron sources.
• Avoid drinking coffee and tea with meals, as they inhibit iron absorption.
• Combine iron-rich foods with those high in beta carotene like carrots and tomatoes.
• Include meat, poultry or seafood in plant-based iron meals.
• Marinate your meat with lemon or lime juice.
• Cook foods in a cast iron skillet to add an iron boost to recipes.

Optimizing how your body absorbs and utilizes iron ensures you get the most out of your diet.

How Much Iron is in Chicken Livers?

Chicken liver is one of the best sources of iron you can eat. A 3.5 ounce (100 gram) serving contains 11 mg of iron, providing 61% of the recommended daily amount.

This makes chicken liver exceptional for preventing and treating iron deficiency anemia. Just one serving supplies well over half your daily iron needs.

Chicken liver has substantially more iron than chicken breast (0.7 mg per 3 ounces) and chicken thighs (1 mg).

Beef liver is comparable, with a similar serving size providing 6.5 mg or 36% DV. However, on a per calorie basis, chicken liver contains over 3 times as much iron as beef liver.

Heme vs Non-Heme Iron in Chicken Liver

Around 40% of the iron in chicken liver is heme iron. This form is better absorbed than non-heme iron from plant foods.

Heme iron is only found in animal source foods. Eating chicken liver provides the iron your body uses most easily.

Benefits of Chicken Liver for Iron Intake

Here are some of the key benefits of chicken liver for boosting your iron intake:

• Highly absorbable iron: The heme iron in liver absorbs better than plant-based sources.
• Supports oxygen transport: The iron helps form hemoglobin to carry oxygen through your blood.
• Fights fatigue and anemia: Liver helps prevent and treat iron deficiency.
• Contains other nutrients: Chicken liver provides protein, B vitamins and minerals like copper.
• Budget-friendly: Chicken liver costs a fraction of most meats and seafood.

Including chicken liver in your diet just 1-2 times per week helps ensure you meet your iron intake needs.

How to Add More Chicken Liver to Your Diet

Here are easy ways to enjoy chicken liver more often:

• Saut chicken livers with onions and garlic for a quick side dish.
• Blend into ground meats like beef or turkey to boost the iron content.
• Spread chicken liver pt onto toast or sandwiches.
• Add chopped chicken liver to pasta sauces, pizza or casseroles.
• Combine with ground chicken or turkey to make iron-rich meatballs or burgers.

Chicken liver makes a nutritious addition to many recipes, so get creative with how you incorporate it into your diet.

Key Takeaways

• Chicken liver contains 11 mg of iron per 3.5 ounce (100 gram) serving, providing 61% of the daily value.
• About 40% is highly absorbable heme iron, with the rest non-heme iron.
• Eating chicken liver just once or twice a week can help prevent iron deficiency.
• Chicken liver has substantially more iron than chicken breast or thighs.
• Add chicken liver to meals and snacks to boost your iron intake from a highly bioavailable food source.

Incorporating chicken liver and other organ meats into your diet provides an excellent way to optimize your iron intake and prevent deficiencies.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.