The short answer
Yes. One portion of chicken liver (4 livers) gives about 12.9 mg of iron, 72% of the 18 mg a day women aged 19 to 50 need. On a US food label, a serving with 20% of the daily value counts as high. Part of it is heme iron, the kind your body takes in most easily.
- mg12.9In one portion: 4 livers
- %72Of the 18 mg a day women aged 19 to 50 need
- mg12.9Per 100 g, as eaten
How it compares
Iron per portion, next to other foods on the organ meat shelf.
- Pork liver15.2 mg
- Chicken liver12.9 mg
- Beef liver6.5 mg
- Chicken liver pâté4.6 mg
What helps its iron in
Heme iron
Iron from meat and fish gets in well, and more when your stores are low. Calcium still holds some of it back.
Hallberg L, Hultén L, Gramatkovski E (1997), Am J Clin Nutr. Over five days of a whole diet, blood donors with ferritin around 37 µg/L absorbed 35% of the heme iron, men with fuller stores 23%.It helps plant iron in
A little meat or fish on the plate lets in more iron from the beans, grains and greens next to it.
Baech SB, et al. (2003), Am J Clin Nutr. 50 g of pork added to a meal of rice, peas and bread raised its plant-iron absorption by 44%, and 75 g by 57%. 25 g made no clear difference.
Get more from it
- Serve it with beans, lentils or greens: it helps their iron in.
Recipes with chicken liver
All recipes
Questions
How much iron is in chicken liver?
About 12.9 mg per 100 g, so 4 livers (100 g) gives about 12.9 mg. The number is from USDA FoodData Central: Chicken, liver, all classes, cooked, pan-fried.
Is the iron in chicken liver easy to absorb?
Better than plant iron. The heme part gets in by its own route, more of it when your stores are low. The rest is non-heme iron, which a vitamin C helper on the plate lifts. Calcium holds back both.
What should I eat with chicken liver for iron?
Beans, lentils or greens. A little meat or fish lets in more iron from the plant foods beside it. Add a vitamin C helper for the plant part, and drink water rather than tea or coffee.
Sources
- USDA FoodData Central: Chicken, liver, all classes, cooked, pan-fried
- Hallberg L, Hultén L, Gramatkovski E. Iron absorption from the whole diet in men: how effective is the regulation of iron absorption?. Am J Clin Nutr, 1997
- Hurrell R, Egli I. Iron bioavailability and dietary reference values. Am J Clin Nutr, 2010
- Baech SB, et al.. Nonheme-iron absorption from a phytate-rich meal is increased by the addition of small amounts of pork meat. Am J Clin Nutr, 2003
- Cook JD, Monsen ER. Food iron absorption in human subjects. III. Comparison of the effect of animal proteins on nonheme iron absorption. Am J Clin Nutr, 1976
- NIH Office of Dietary Supplements. Iron: fact sheet for health professionals
- US Code of Federal Regulations, 21 CFR 101.54: nutrient content claims for "good source" and "high"
Iron is from food tables, for the food as eaten, and real foods vary with the cut, the brand and the recipe. Your body takes in a share of it, and a larger share when your stores are low.
Educational, not medical advice. ferritin.ai does not diagnose or treat any condition. Talk to your doctor about your own results.