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Nutritional Facts about Chicken

Chandramita Bora Feb 14, 2020
Chicken is one of the richest sources of not only proteins, but also many important vitamins and minerals. Here is detailed information about the nutritional value of chicken.
Over 90% restaurants all over the world serve chicken. And guess what, fried chicken is the order for more than half chicken entrées at restaurants.

Chicken is a rich source of dietary protein, required to perform a number of vital functions in the body. Protein is also found to be essential for maintaining bone density and preventing osteoporosis. Chicken is widely used for consumption all over the world. Besides being rich in protein, it also contains many essential vitamins and minerals.

Chicken Nutritional Information

Given here is the information for 100 gram serving of chicken that contains 165 calories, out of which 32 are from fat.
Nutrient Content
Total Fat 4 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol 85 mg
Sodium 74 mg
Total Carbohydrate
(Dietary Fiber and Sugars)
0 mg
Protein 31 g
Given here is the nutrition of chicken cooked by different methods. The serving size for each of these types is 3 pieces.
Chicken breast, baked
180 calories
26 g protein
25 mg sodium
80 mg cholesterol
9 g total fat
Chicken breast, baked, skinless
120 calories
24 g protein
65 mg sodium
70 mg cholesterol
1.5 g total fat
Chicken steak, poached
90 calories
18 g protein
50 mg sodium
55 mg cholesterol
5 g total fat
Grilled chicken breast, marinated in rosemary and Balsamic vinegar
110 calories
24 g protein
125 mg sodium
65 mg cholesterol
1.5 g total fat
Skinless chicken drumstick
130 calories
23 g protein
80 mg sodium
80 mg cholesterol
4 g total fat
Baked Chicken wings
190 calories
18 g protein
50 mg sodium
115 mg cholesterol
13 g total fat
Thigh cutlets, broiled
140 calories
19 g protein
40 mg sodium
85 mg cholesterol
7 g total fat
Gizzards and heart
120 calories
19 g protein
80 mg sodium
235 mg cholesterol
5 g total fat
Whole chicken, roasted
200 calories
19 g protein
40 mg sodium
90 mg cholesterol
14 g total fat
Chicken provides you with vitamins, minerals and proteins. Another important nutritional fact about chicken is that it is low in fats. More than half of the fats it contains, are unsaturated fats, which in fact, help in lowering cholesterol.
Chicken is very rich in vitamin B6, which is required for carbohydrate, fat and protein metabolism, production of red blood cells and also for strengthening the immune system. Chicken can provide you almost 36% of the total daily requirement of vitamin B6.
Besides, chicken can also provide almost 72% of the total daily requirement of another important vitamin niacin or vitamin B3. It is required for metabolism of food, i.e, releasing energy from food and proper functioning of the digestive system, skin and nerves.
Deficiency of this vital vitamin can cause pellagra, a disease characterized by diarrhea, dermatitis, hyper pigmentation, inflammation of mouth and tongue, dementia and even death.

Chicken Nutritional Benefits

Another important mineral required as a trace element in human body is selenium, and chicken provides you with almost 40% of your daily requirement of this nutrient.
Selenium is supposed to have antioxidant property, that can protect you from the damage caused by the harmful free radicals. It also boosts the immune system and ensures normal functioning of thyroid gland.
Chicken also provides a sufficient amount of phosphorus, which is very essential for the formation as well as maintenance of teeth and bones, protein synthesis and growth as also, the repair and maintenance of muscle tissues. Phosphorus content of chicken is substantial and it can meet almost 36% of daily requirement. Phosphorus, along with vitamin B6, can facilitate the functions of kidney and nervous system.
Chicken provides potassium that is required by the body. 4 ounces of chicken contains around 300 milligrams of potassium. It also provides the body with some amino acids that are not manufactured by the body itself, known as essential amino acids. It is a source of zinc, which is utilized in hormone formation by the body.

Facts about Chicken

Chicken is a common domesticated fowl, supposed to have descended from the red and gray jungle fowl as per genetic studies conducted in this regard. Chickens were thought to be first domesticated in India, from where they traveled to Persia.
From there they reached Greece in 5th century BC. However, some recent evidences suggest that they were first domesticated in Vietnam around 10,000 years ago. Today, they are widely domesticated throughout the world for both meat and eggs, an important source of food.
Chickens are not well-equipped to fly long distances like other birds and generally live for about 5 to 11 years. They are generally slaughtered for the meat when they are 14 weeks old.
Usually, the skin of chicken contains fats, therefore it is advisable to cook it after removing the skin and excess fats, in order to preserve its nutritional quality. Also, it is preferable to cook chicken in minimum fat or oil. Instead of cooking in oil, if it is prepared by baking, roasting, grilling or poaching, it would definitely provide you with more nutrition and health benefits, while also adding variety to your diet.