We all know how nutritious chicken and its eggs are. This is why they’re always added to the diet chart of bodybuilders, powerlifters as well as fitness enthusiasts all around the world. Moreover, you can find chicken on any menu. While chicken is quite healthy, it is the presence of calories that becomes a matter of concern. Most of the people know all about chicken and its benefits but there are some facts that are unknown. Read here to know about them.
Nutritional Facts About Chicken
Chicken is a rich source of essential nutrients like selenium, niacin, protein, and phosphorus and is an excellent addition to your balanced diet. If you have a weight loss goal, then chicken can be a very nutritious addition to your weight loss diet as it is high in protein and low in calories. A higher intake of protein keeps you satiated, aids weight loss, and helps in maintaining lean mass.
When combined with resistance training, protein will help in building muscle. Protein is required for calcium absorption and it promotes bone health.
One more exciting aspect is that there are different types of chicken cuts and the protein and fat ratio vary with each cut. Choosing the cut as per your fitness goals is crucial for optimum benefits.
Chicken Cuts: Their Types and Nutritional Values
You can find various types of chicken cuts – thighs, wings, breasts, and drumsticks. The calorie content and the protein-to-fat ratio differ with each cut. Given below is a chart of the calorie count and nutritional value of these various types of chicken cuts.
1. Chicken Breast
This is one of the most popular types of chicken cuts. One chicken breast weighing 172 grams has 54 grams of protein, i.e., 31 grams of protein for every 100 grams. The nutritional value of 172 grams of skinless and boneless chicken breast is:
- Calories: 284
- Protein: 54g
- Carbs: 0g
- Fat: 6.2g
20% calories in uncooked chicken breasts are from fat while 80% come from protein. The quantity of calories as well as the protein-fat ratio may differ as per how the chicken is cooked. When oil, marinades as well as sauces are added, then the amount of fat, protein, and calories will increase.
Bodybuilders as well as the ones trying to lose weight prefer low-calorie and high-protein chicken cuts.
2. Chicken Thigh
This too is a commonly enjoyed chicken cut. A chicken thigh is inexpensive as compared to chicken breast. 100g of chicken thigh has:
- Calories: 209
- Protein: 21 grams
- Fat: 10.9 grams
Due to their higher fat content, chicken thighs are much more tender and flavourful than chicken breasts. 53% of the calories come from protein and 47% of the calories come from fat.
3. Chicken Wings
Chicken Wings are probably not the first thing that comes to mind when considering healthy chicken parts. However, they can easily be incorporated into a healthy diet if not deep-fried or marinated with substances that add up to calories.
A 100-gram serving of chicken wings contains the following:
- Calories: 203
- Protein: 30.5 grams
- Carbs: 0 grams
- Fat: 8.1 grams
64% of the calories come from protein and 36% come from fat.
4. Chicken Drumstick
The two parts of the leg of the chickens are made up of thighs and drumsticks. The lower portion of the leg is a drumstick. A 100-grams serving of boneless, skinless drumstick consists of the following:
- Calories: 172 grams
- Protein: 28.3 grams
- Carbs: 0 grams
- Fat: 5.7 grams
70% of the calories come from protein and 30% come from fat.
Other Types of Chicken
Besides the four types of chicken cuts that are popular, there are other choices too:
- Chicken tenders with 263 calories for every 100-gram serving
- Dark meat with 125 calories for every 100-gram serving
- Light meat with 114 calories for every 100-gram serving
- Back with 137 calories for every 100-gram serving
Does Chicken Skin Add Calories?
Chicken skin dramatically changes the calories. It adds up to almost 100% of the calories. Skinless chicken is a better option if you watch your diet and need fewer calories with a high protein and low-fat content. You can minimise your calorie and fat intake if you consume chicken without skin.
In a chicken breast with skin, 50% of the calories come from protein and 50% come from fat.
Similarly, in a chicken wing with skin, 40% of the calories come from protein and 60% come from fat.
How Does Cooking Chicken Alter Calories?
Chicken in itself is low in calories but the way you cook it matters if you have to minimise your calorie and fat intake.
The technique you use to cook chicken increases the calories as well as the fat content. Flour-coated and deep-fried chicken and barbeque sauce-glazed chicken are the most harmful if you are watching your calories and fat intake. However, adopting techniques such as poaching, steaming, and grilling are healthier as they do not contribute much to fat and calorie addition.
Health Benefits of Chicken
Both chicken meat and chicken eggs are highly nutritious. Incorporating them into your diet can make it wholesome and balanced.
Although chicken has numerous health advantages, how healthy your chicken-based dinner turns out depends on the type of chicken you use and how it is prepared. There are more calories in darker cuts like the thigh and drumstick than in lighter cuts like the breast.
1. Bone and Muscle Health
The lean protein in chicken is a great source of amino acids. Our bodies use amino acids to build muscular tissue – this process is quite important as we age. As per studies, there’s a link between consumption of protein and maintenance of bone mineral density. It is possible that the chances of injuries can be lowered with the consumption of chicken and because it promotes healthier bones and stronger muscles, it can help lower the chances of conditions like osteoporosis.
2. Mood Enhancement
Tryptophan, an amino acid found in chicken, has been associated with greater levels of serotonin, the happy hormone. Although chicken doesn’t contain enough tryptophan to make you feel happy instantly, studies show that when combined with other factors, it may help increase serotonin levels.
3. Weight Management
As per the research, with an addition of 25 to 30g of protein, we may feel more satiated even if we eat less. This helps us manage our weight. A healthy weight also helps lower the chances of heart disease. This is because we’re able to control blood pressure and lipid levels. Being protein rich, chicken supports healthy weight management and therefore lowers the danger of heart disease.
Tips to Choose Fresh Chicken
Follow the tips given below to pick up fresh chicken:
- Chicken should be pinkish and the meat should be relatively robust when pressed upon. The chicken should also be plump and smell fresh and clean.
- Avoid processed chicken, i.e. chicken injected with a flavouring solution such as chicken broth or salt water.
- Buy trimmed chicken.
- Should be non-GMO verified.
Conclusion
Chicken is popular because it is low in calories and high in protein. All the facts about chicken, including the different types of cuts and their nutritional value, are worth considering. Choosing the cut as per your dietary requirement is recommended to derive optimum benefits.
