The Nutritional Value of Chicken: From Proteins to Vitamins
Nowadays, everyone is more conscious about what they are eating and what nutrients they are getting from their food. Chicken is often the main part of our diet, so everyone is concerned about nutritional value of chicken.The nutrient values of chicken can vary depending on the cut, the cooking method used, and whether or not it has the skin on. Let’s discover the nutritional value of chicken thighs, breasts, and broth in this comprehensive guide to help you make healthier meal choices.
Nutritional Value of chicken breast
Chicken breast is an excellent source of high-quality protein with low fat and calorie content, making it a nutritious choice for various dietary needs. Proteins play big in the nutritional value of chicken.
Nutritional Contents of 100 Grams of Skinless, Boneless Chicken Breast:
| Nutrients | Quantity |
|---|---|
| Calories: | 165 kcal |
| Protein: | 31 grams |
| Fat: | 3.6 grams |
| Saturated Fat: | 1 gram |
| Cholesterol: | 85 mg |
| Sodium: | 74 mg |
| Vitamin B6: | 0.6 mg |
| Niacin (Vitamin B3): | 14.8 mg |
| Vitamin B12: | 0.3 µg |
| Pantothenic Acid (Vitamin B5): | 1 mg |
| Riboflavin (Vitamin B2): | 0.1 mg |
| Thiamin (Vitamin B1): | 0.1 mg |
| Folate: | 4 µg |
Nutritional value of chicken thighs
Chicken thighs provide a flavorful and nutrient-dense option, offering higher fat content and calories compared to chicken breast, while still being a rich source of protein and essential vitamins.
Nutritional Contents of 100 Grams of Skinless, Boneless Chicken Thighs
| Calories: | 209 kcal |
| Protein: | 26 grams |
| Fat: | 11 grams |
| Saturated Fat: | 3 gram |
| Cholesterol: | 105 mg |
| Sodium: | 90 mg |
| Vitamin B6: | 0.3 mg |
| Niacin (Vitamin B3): | 7.6 mg |
| Vitamin B12: | 0.2 µg |
| Pantothenic Acid (Vitamin B5): | 0.8 mg |
| Riboflavin (Vitamin B2): | 0.1 mg |
| Thiamin (Vitamin B1): | 0.07 mg |
| Folate: | 4 µg |
Nutritional value of chicken broth
Chicken broth is a low-calorie, low-fat liquid that can add flavor and nutrients to soups, stews, and other dishes. It provides small amounts of protein and essential vitamins, with a notable sodium content, making it important to consume in moderation if monitoring sodium intake.
Nutritional Content of 100 Grams of Skinless, Boneless Chicken Broth
| Nutrients | Quantity |
|---|---|
| Calories: | 5-10 kcal |
| Protein: | 0.5-1 grams |
| Fat: | 0.2-0.5 grams |
| Saturated Fat: | 0.1 gram |
| Cholesterol: | 2-5 mg |
| Sodium: | 250-400 mg |
| Vitamin B6: | 0.02 mg |
| Niacin (Vitamin B3): | 0.3 mg |
| Vitamin B12: | 0.02 µg |
| Pantothenic Acid (Vitamin B5): | 0.1 mg |
| Riboflavin (Vitamin B2): | 0.01 mg |
| Thiamin (Vitamin B1): | 0.01 mg |
| Folate: | 1µg |
Calorie Comparison in Different Cuts of Chicken
Here is a breakdown of the caloric values for different chicken cuts to assist you in planning your meals effectively:
Chicken Breast:
Skinless, boneless chicken breast is one of the leanest options available. A 100-gram serving typically contains around 165 calories. This makes it an ideal choice for those looking to reduce calorie intake while still getting a substantial amount of protein. The nutritional value of chicken breast is highly regarded by cardiac patients due to its low fat contents.
Chicken Thighs:
Chicken thighs are slightly higher in calories due to their higher fat content. A 100-gram serving of skinless chicken thighs contains approximately 209 calories. While they are richer in flavor, it’s important to consume them in moderation if you are watching your calorie intake.
Chicken Wings:
With the skin on, chicken wings have a higher calorie count. A 100-gram serving can have about 203 calories. They are often enjoyed as a treat, so keeping portion sizes in check is key.
Chicken Drumsticks:
These cuts have around 172 calories per 100 grams when skinless. Drumsticks are a good middle-ground choice, offering a balance between flavor and calorie content.
Cholesterol Comparison in Different Cuts of Chicken
Chicken, being a lean source of protein, contains moderate amounts of cholesterol. The cholesterol content can vary depending on the cut and whether the skin is included. Here’s a breakdown of cholesterol levels in different parts of chicken:
Tips for Managing Cholesterol Intake
While cholesterol is essential for various bodily functions, excessive intake can contribute to health issues, such as heart disease. Here are some tips to manage cholesterol intake when consuming chicken:
By choosing the right cuts and cooking methods, you can make nutritional value of chicken more desirable for your diet without compromising on health. For more tips on healthy eating and delicious chicken recipes, explore our other articles e.g., nutrients in chicken.