Chicken Health Benefits, Nutritional Value, Risks and More

Benefits of Eating Chicken Gizzards: Health Benefits, Risks and nutritional insights

Chicken is one of the world’s most widely consumed meats, and it is an excellent lean source of high-quality protein. A 100g serving of cooked, skinless chicken breast contains approximately 165 calories and 31 grams of protein with all essential amino acids, thus making it “complete protein”. Being low in fat and high in nutrients, this lean meat is a must-have in healthy diets.

Keep reading this blog to learn about the health benefits of chicken, its risks and tips to include in a healthy diet.

What are the Chicken Nutrition Facts (Per 100g)?

Here is a comparison table showing the nutritional value per 100 grams of cooked, skinless chicken parts — breast, thigh, drumstick, and wings — based on USDA data:

Note: The chicken nutrition facts 100g in the table are drawn from USDA-based sources.

Overall, chicken protein is rich and nutrient-dense with niacin, vitamin B6, phosphorus, selenium, and zinc, supporting metabolism and immune health.

What is the Chicken Breast Nutrition Profile?

Chicken breast is an excellent source of lean protein, making it a popular choice for health-conscious individuals:

• A 3-ounce (85g) serving of grilled, boneless, skinless chicken breast provides approximately 26 grams of protein and 128 calories.
• It is also low in fat, containing about 2.7 grams of fat, with minimal saturated fat.
• Chicken breast is also a great source of important nutrients, including vitamin B3 (niacin), vitamin B6, phosphorus, and selenium, which help keep your body’s metabolism, muscles, and overall functioning healthy.
• It has zero carbs and is a good option for low-carb diets.
   

A larger portion of, for example, 120g contains 37 grams of protein and 198 calories. Keeping the skin on adds more fat and calories, so opting for skinless chicken breast protein is a healthier choice.

What are the Key Health Benefits of Eating Chicken?

The key chicken benefits for health are as follows:

Supports Muscle and Bone Health

The high-quality protein in chicken offers all essential amino acids to help repair or grow muscle. Eating chicken regularly can aid in maintaining muscle mass and healthy bones and lower the risk of osteoporosis in old age.

Weight Management

The protein in a chicken meal can help reduce hunger and appetite, as well as calorie intake. Eating 25–30 g of protein with each meal may promote satiety and support weight management.

Improves Heart Health

Replacing higher fat meats such as beef and pork with lean chicken (especially skinless breast) not only cuts saturated fat and cholesterol intake, but may also decrease heart disease risk factor levels of high LDL cholesterol and blood pressure.

Rich in Essential Micronutrients

Apart from proteins, chicken also contains vitamins and minerals, which are vital for overall health. In fact, 100g of chicken breast provides about 13.7 mg of niacin and 0.6 mg of B6.  

Chicken is also a great source of vitamin B12, zinc, iron and selenium — nutrients necessary for red blood cell formation, immunity and antioxidant defence.

Mood Booster and Mental Health

The amino acid tryptophan in chicken is a precursor to the neurotransmitter serotonin. Although not a major source of “feel-good” chemicals, eating chicken is part of a healthy diet that can help with mood regulation.

Furthermore, chicken is naturally low in carbohydrates and is suitable for many diet plans, including heart-healthy and low-carb regimens.

What are the Risks and Considerations of Eating Chicken?

While chicken has many benefits, there are a few considerations to keep in mind:

1. Choose Lean Cuts and Remove Skin

Dark meat and chicken skin contain more saturated fat. Eating saturated fat in large amounts can boost blood cholesterol and put you at risk for heart disease. For the leanest meal, use skinless white meat (breast or tenderloin) and remove visible fat. When you grill, bake or boil skinless chicken, its fat content is reduced.

2. Processed Chicken Products

Processed and packaged chicken are high in unhealthy fat, preservatives and added salt. Such products are high in sodium and trans fats, defeating the natural healthfulness of chicken.

Additionally, processed meats are recommended to be consumed to the lowest possible extent, while choosing fresh, unprocessed chicken is preferred.

3. Food Safety – Cook Thoroughly

Raw chicken can harbor bacteria like Salmonella or Campylobacter. Improper handling or undercooking poses a risk of food poisoning. This usually occurs if potentially hazardous food is not properly handled or is not cooked thoroughly.

In this regard, here are some additional points to remember:

• The internal temperature of cooked chicken should always be 165 °F or 74 °C.
• Do not cross-contaminate chicken with other foods.
• Proper kitchen hygiene can prevent illness and allow the chicken’s nutritional benefits to be enjoyed safely.
   

How to Include Chicken in a Healthy Diet?

Chicken is extremely versatile in healthy recipes. Here are some top recommendations:

1. Grilling, baking or broiling: requires little or no added fat and caramelizes the natural meat flavors. Grilled chicken breast is an example of a lean, satisfying entrée.
2. Removing the skin: before cooking cuts fat and calories greatly.
3. Boiling or poaching: chicken in soups won’t require oil yet adds flavor; shredded boiled chicken can be used as a nutritious filling to salads, tacos, or stir fry.
4. Sautèed: chicken with other vegetables is another smart choice. Use a little healthy oil and a bunch of colored vegetables to boost fiber and nutrients. Sprinkle chicken with herbs, spices, citrus or agreeably acidic marinades to flavor without extra salt or sugar.
    

Overall, choosing skinless cuts and gentle cooking methods allows chicken’s natural nutrition to enhance in a balanced diet.

Chicken stands out as a nutritious, balanced food option for most diets. It delivers a large amount of high-quality protein with relatively few calories, along with essential vitamins and minerals. When prepared in healthy ways, chicken offers the benefits of lean protein for muscle maintenance, weight management, and heart health without excessive saturated fat.

By incorporating chicken breast and other lean cuts into meals, alongside vegetables, whole grains, and healthy fats, individuals can take advantage of chicken’s nutritional value as part of an overall healthy eating pattern.