Chicken Breast Nutrition Facts and Health Benefits

Chicken breast is a great source of lean protein (protein without a lot of accompanying fat). People who eat enough protein are more likely to maintain muscle mass and preserve a healthy metabolism. Since chicken breasts are versatile and relatively inexpensive, they are a useful food to include in a balanced, healthy eating plan.

Chicken Breast Nutrition Facts

The following nutrition information is provided by the USDA for one 3-ounce (85g) serving of boneless, skinless grilled chicken breast. Note that many commercially packaged chicken breasts are much larger than 3 ounces. So if you eat a single breast, you’re probably eating more than a single serving.

Carbs

Chicken breasts contain no sugar or starch (unless they are prepared with breading or seasonings), so they have no carbohydrates. The estimated glycemic load of chicken breast is zero.

Fats

Skinless chicken breast contains a small amount of fat, less than 3 grams. It is mostly unsaturated fat (there is less than 1 gram of saturated fat in a 3-ounce portion of skinless chicken breast).

If you keep the skin on your chicken breast, the fat, calorie, and protein counts will all be higher. A 3-ounce (85g) serving of roasted, broiled, or baked chicken breast with skin on provides 166 calories, 6.6 grams fat, and 25 grams protein.

Protein

Chicken breasts are a good source of lean protein. For people who eat meat, consuming chicken is a simple way to meet some of your body's protein needs without also consuming a lot of fat. Depending on the cooking method you choose, chicken breasts are also naturally low in sodium.

Vitamins and Minerals

Chicken breast is a very good source of selenium, phosphorus, vitamin B6, and niacin.

Health Benefits

The low-fat protein found in chicken breast can offer many important advantages, making this food a helpful addition to many eating plans.

Builds and Maintains Muscle Mass

Protein helps your body maintain muscle mass and also helps build muscle in conjunction with a strength training program. Research, such as this 2016 review study, shows that losses in muscle mass and strength are directly associated with mortality rates in older people.

Strengthens Bones

Scientists and doctors once believed that a diet high in animal protein could reduce bone density and increase the risk of broken bones. However, more recent research shows that protein works with calcium to help protect bones. It's important to consume enough protein to keep bones strong and healthy.

Reduces Appetite

Consuming protein helps you feel full, which can help reduce food cravings and prevent overeating. One small study of overweight men on reduced-calorie diets, for example, found that those who ate more protein showed "improved appetite control and satiety."

Allergies

Poultry allergies are rare but are certainly possible. Doctors suggest that allergy to poultry is about as common as allergy to red meat (but being allergic to one kind of meat does not mean you will be allergic to other meats). Sometimes people with egg allergy have a secondary allergy to poultry. In this kind of allergy, reactions usually happen when coming into contact with raw meat, not consuming cooked meat.

Adverse Effects

People with kidney disease need to be cautious about consuming too much protein, especially in large portions. If you have kidney disease, talk to your doctor about the best protein sources and amounts for you.

Since it is an animal protein, chicken breast is not suitable for people on a plant-based (vegetarian or vegan) diet.

Varieties

You can purchase chicken breasts that are pre-trimmed and ready to use. In many grocery stores and bulk warehouses, you might also find chicken breasts that are frozen and individually wrapped. If you buy one of these convenient options, be sure to check the nutrition facts label. These varieties of chicken breast may contain more sodium.

You may also see various labels on chicken marketing it as organic, antibiotic-free, and so on. The U.S. Department of Agriculture (USDA) regulates these terms:

• Free range: "Producers must demonstrate to the Agency that the poultry has been allowed access to the outside."
• Natural: "A product containing no artificial ingredient or added color and is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product. The label must include a statement explaining the meaning of the term natural (such as "no artificial ingredients; minimally processed")."
• No hormones: "Hormones are not allowed in raising hogs or poultry. Therefore, the claim 'no hormones added' cannot be used on the labels of pork or poultry unless it is followed by a statement that says "Federal regulations prohibit the use of hormones."
• No antibiotics: "The terms 'no antibiotics added; may be used on labels for meat or poultry products if sufficient documentation is provided by the producer to the Agency demonstrating that the animals were raised without antibiotics."
• Organic: There are specific rules about how chickens must be raised and cared for in order to be labeled organic. For example, they must be given 100% organic feed.

Storage and Food Safety

Raw chicken can harbor bacteria, such as Campylobacter and Salmonella, that can cause illness. Cooking chicken to at least 165 degrees F will kill the bacteria, but safe handling of the raw meat during preparation is important. Never wash or rinse raw chicken, and always thoroughly clean hands, utensils, and surfaces after handling raw chicken.

Both uncooked and cooked chicken should be kept in the refrigerator, where it will keep for a few days. Refrigerate or freeze leftover chicken within two hours of serving. Both raw and cooked chicken can also be frozen for up to nine months.

How to Prepare

The way you prepare chicken breast can change the fat and calorie count of your meal significantly. Roasting, broiling, poaching, and grilling are generally the healthiest preparation methods if you are looking to limit fat in your meal. Breading your chicken, frying or sautéing it in butter or oil, or adding condiments such as barbecue sauce will add fat and calories. 

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