Explore chicken breast nutrition benefits! Learn why it’s a top protein choice, compare skin-on vs. skinless, and get tips for selecting the best poultry for a healthy diet.
Chicken breastis delicious. But ponders is it nutritious? Heck yes! In fact, it’s one of the healthiest sources of animal protein you’re able to get. It’s also affordable, versatile, and packed with nutrients. We love to see it (and eat it).
Here’s everything you need to know about chicken breast nutrition, plus tips on picking the right poultry for your diet and ethical standards.
Nutritional deets for chicken breast
Chicken breastcan be a healthy addition to almost anyomnivorous diet. Here’s a breakdown of the nutritional pros and potential cons.
Nutrition breakdown for skin-on and skinless chicken breast
Skin-on and skinless chicken breast can be healthy choices. Here’s what a 5.4-ounce (155-gram) serving has to offer.
Skin vs. skinless
Chicken skin gets a bad rap because it’s higher in saturated fats than skinless chicken breast. But TBH, occasionally eating healthy foods higher insaturated fatandcholesterolisnotbad for your overall health. Note: We’re talking about nutritious sources of saturated fat and cholesterol — like full-fatyogurtand wholeeggs— not highly processed foods.
Chicken skin is also higher in certain nutrients, like iron, compared to skinless chicken breast. Oh, and did we mention it tastes delish, too?
One thing to keep in mind is that roasted, grilled, or fried chicken skin has high levels of advanced glycation end products (AGEs). AGEs are molecules created through reactions between sugars and proteins or fats. They’re known to contribute to increased oxidative stress and inflammation, which might increase your risk ofcertain diseases.
Just keep in mind, it’s all about moderation. If your overall diet is low in other foods high inAGEs(e.g. hot dogs, margarine, pan-fried steak, and bacon) then having chicken skin here and there is completely fine.
Why cooking counts
Cooking methods can have a major impact on the calorie, fat, and carb content of chicken breasts. Studies show that consumingfried foodson the reg can increase your risk ofobesity,heart disease, and certain types of cancers, includingprostate. So, it’s prob best to avoid or limitfryingfoods when you can. (Sorry not sorry, Colonel.)
Also, sauces and seasonings can def pump up the volume on the bad-for-you vibes. For example, a single fried and coated chicken wing is about 55 grams (g) andhas158 kilocalories (kcal), 11.1 g of fat, and 2.67 g of saturated fat. That can add up quick, fam.
But don’t worry, you can still take your chicken to Flavor Town. attempt to opt for healthier seasonings, like herbs and pepper rubs, and stick to baking or grilling. Sauteing can also be healthy, but it depends on the type ofoilorfatyou use to cook the chicken in.
Chicken breast health benefits
Chicken breast is chock full of good-for-you nutrients. For starters, it’s an excellent source ofamino acids(aka, the building blocks of protein). Your body doesn’t produceessential amino acidson its own, so you need to get them from your diet. Astudyfound that chicken breast had more amino acids and protein than other parts of cooked chicken, including the legs and wings.
Also, protein is the most filling macronutrient and can keep you full for a long time. So, if you start to get super hungry 1 or 2 hours after eating, add a combo of chicken breast andbeansto your plate. This one-two punch of animal and plant-based protein can keep you much more satiated.
In addition to protein, chicken breast contains a variety of vital vitamins and minerals likeB vitamins,vitamin A, andzinc. It’s also a decent source of selenium, iron, and niacin.
Bonus: Onestudysuggested that replacingred and processed meatswith a combination of poultry, eggs, fish, and plant-based proteins could help reduce the risk of death. Score!
Tackling label confusion
If you’re confused by food labels, you’re not alone. Usually, most folks don’t know what certain labels mean, especially when it comes to animal welfare and food quality. Here’s a breakdown of what to look for when shopping for chicken:
Are other chicken parts healthy?
Lots of folks say chicken breast is best. But other chicken parts also provide protein, vitamins, and minerals. Here’s the scoop.
Dark meatincludes the legs, thighs, and wings of a chicken. It hashigher levels of taurine— a conditionallyessential amino acidthat supports heart and brain function — than white meat. Taurine also helps regulate the immune system and may reduce your risk of heart disease. Asmall research reviewof 19 studies also found that taurine may help enhance athletic performance. Woot!
The downside is that some peeps think it tastes too gamey. Oh, and the muscles are tougher and take longer to tenderize.
Don’t yuck our yum! Chicken feet are actually tasty AF. They’re also a good source ofcollagen. Thisproteinis great for yourhair,skin, andnails. There’s also a chance munching on feet can help yourjoints. Onestudyfound that consuming chickencartilagehelped reduce stiffness, pain, and dysfunction in folks withknee osteoarthritis. But we need more studies to show the exact feet facts.
Organ meats like chicken livers and hearts are hella nutritious. They’re top-notch choices for folks who need to increase dietary iron andB12levels. A 3-ounce serving ofcooked chicken liverprovides 596 percent of the DV for B12 and 55 percent of the DV for iron. Chicken liver is also very high invitamin A, providing more than 194 percent of the DV per 1.4-ounce (44-gram) liver. Wowza!
FYI: Consuming excessive amounts of preformed vitamin A can be harmful, especially during pregnancy, so it’s important to not overdo it when it comes to organ meats. The currenttolerable upper intake level (UL)for preformed vitamin A, including during pregnancy and breastfeeding, is set at 3,000 micrograms or 10,000 IU per day.
Achicken tender(aka,chicken tenderloin) is from a muscle attached to the bottom part of the chicken breast. The tenderloin is almost exactly like the breast and basically offers the same benefits.
The bottom line
If you’re down with eating poultry, chicken breast is one of the healthiest options around. It’s high in a number of nutrients like protein, zinc,selenium, andB vitamins. Plus, it’s super filling. Adding it to meals and snacks can help you feel full for longer, which can promote healthy body weight maintenance.
Just keep in mind, cooking counts for a lot. Chicken breast loses a lot of its nutritional perks when it’s battered and deep-fried. Also, don’t limit yourself to the breast. Other parts of chickens like wings, thighs, and organ meats can be super flavorful and very nutritious.
