Chicken is a staple in the American diet. According to the National Chicken Council, Americans eat around 100 pounds of chicken per person per year — more than any other country in the world. With its availability, affordability and versatility, it’s no wonder that chicken is the most consumed protein in the United States. Plus, chicken has 10 essential vitamins and minerals, plenty of protein, and limited saturated fat, making it a lean protein with ample nutrition. Let’s take a closer look at the nutrition of chicken, including its health benefits, frequently asked questions about the bird, and some healthy ways to cook it.
Chicken breast nutrition facts
A 3.5-ounce serving of skinless, boneless, white chicken breast has:
● 106 calories
● 23 grams protein
● 2 grams fat
● 0 grams carbohydrates
Dark chicken meat has more calories and fat per serving.
The health benefits of eating chicken breast
The nutrients in chicken play a role in muscle building, brain function, mood and weight maintenance. Chicken consists of mostly protein, a macronutrient that plays many roles in the body. Protein is crucial for muscle building, bone strength, organ function, enzyme function, antibody production and DNA formation. The average person needs 0.8 grams per kilogram of body weight (or 0.36 grams per pound) of protein per day. For a 150-pound person, that’s at least 54 grams of daily protein, and a serving of chicken delivers close to half of that requirement. An active person or athlete needs even more protein for muscle growth and recovery.
Eating a protein-rich diet is also associated with weight loss. Research spanning the last 20 years shows that higher protein diets contribute to weight maintenance over time. Protein plays a role in controlling hunger levels and regulating appetite, which is why it’s necessary for managing weight. In addition, researchers believe eating 25-30 grams of protein per meal may reduce the risk of…
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