Nutrition Data for Chicken


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Chicken is one of the most common foods worldwide. This type of poultry can be found in the most delicious recipes, which may be among the healthiest or dangerous dishes. Skinless chicken, especially white meat chicken breast, has a low amount of fat and very few calories. It is rich in protein, which are essential for a healthy diet because they help build body tissues and muscles. Chicken also provides a good dose of minerals and vitamins, however one should not rely only on meat when it comes to vitamin intake.

Protein is the predominant nutrient in chicken (100g contain approximately 30 g of protein). All types of meat contain this nutrient, thus moderation plays a key role. This nutrient is very important because it aids growth and maintains the body strong. Nonetheless, chicken represents a source of unhealthy fats and cholesterol. Concerning this aspect, the white meat from the skinless breast is the healthiest. Chefs all over the world know the role of fat when it comes to taste, but they are not here to maintain a healthy living. These delicious dishes should be reduced step by step from a regular diet, if not eliminated.

According to NutritionData, skinless chicken breast contains about 150 calories per 100g serving, out of which 27 calories are from fat. For a person with a 2000 calorie diet, 100g of chicken breast contain quarter of the daily recommended dose (RDA) of cholesterol and 5% Iron. Apart from this, it is a rich source of phosphorous and selenium, the first one being essential for strong and healthy bones and the second one for a strong immune system. Some of the vitamins B (B6, B12, B3 and B5) are found in chicken breast, vitamin B3 or Niacin being the predominant. Chicken also contains traces of Calcium. This food is perfect for people who do not want or need a diet rich in carbohydrates because it does not contain them.

All the information above is related to skinless chicken breast. Therefore, chicken wings, drumsticks or other parts have different nutrition facts. Moreover, when cooked with spices or sauces or any other kind of ingredient, the nutrition data changes completely. For example, if yoghurt is added, then the amount of Calcium and fat (depending on what type of yoghurt) increases. In order not to overdo it, a selection of ingredients must be made when cooking chicken.

The way the chicken is cooked is also very important. If it is fried in deep oil (not to mention oil rich in saturated fats), the chance of eating unhealthy food will increase mainly due to a large amount of cholesterol. If the chicken is coated in flour, carbohydrates will make the difference. Broiling seems to be the best option because the one that seems the healthiest, boiling, may lead to a lower vitamin intake. Minerals are very easily preserved while cooking, but vitamins need special attention. In the end, if the right spices are added and the right cooking method is approached, chicken will be part of the most delicious foods without having too much fat. A great diet can include chicken, however, it should be eaten with moderation because a high intake of protein is not recommended at all.

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