Chicken Breast Nutrition Facts
Chicken is the most popular meat which is eaten all over the world. In fact, most people prefer eating chicken to mutton and that is one of the reasons it has made its place in all Indian meals. If you like to stay informed about nutrition, then you’ll probably already know that chicken is one of the best foods to include in your diet. Not only because chicken breasts are versatile and relatively inexpensive but also because it’s super healthy. Chicken breast is a great source of lean protein, which means protein without a lot of accompanying fat. In addition, people who eat enough protein are more likely to maintain muscle mass and preserve a healthy metabolism. They are also low in sodium and sugar-free, making them a popular addition to a healthy diet. However, if you don’t know much else about chicken and you’ll enjoy learning more about chicken breast nutrition facts, check below all the important information.
Chicken Breasts Nutrition Facts: What do They Contain?
The following nutrition information is for one (85g) serving of boneless, skinless grilled chicken breast.
Calories: 128
Fat: 3g (6% DL)
Sodium: 44mg (2% DL)
Carbohydrates: 0g
Fibre: 0g
Sugars: 0g
Protein: 26g (35% DV)
Vitamin B6: 983 mg (49% DV)
Iron: 38 mg (2% DV)
Magnesium: 28.9 mg (7% DV)
Phosphorus: 219.3 mg (22% DV)
Potassium: 332.35 mg (7% DV)
Zinc: 0.77 mg (5% DV)
Chicken Breasts Nutrition Facts: Carbs
Chicken breasts contain no sugar or starch, unless they are prepared with breading or seasonings, therefore they have no carbohydrates. This means the chicken is a great choice for those people trying to lose weight. But remember, although many people associate carbs with gaining weight, carbs are still very important for a healthy lifestyle since it’s the biggest source for our body to produce energy.
Chicken Breasts Nutrition Facts: Fats
Skinless chicken breasts contain a small amount of fat, which is less than 3 grams and it’s mostly unsaturated fat, also known as “healthy” or “good” fat. That said, you might want to add an extra source of fat to your diet. Fats provide your body with energy and provide storage spots for energy in the body. Fat also helps move the vitamins A, D, E and K through your bloodstream and absorb them into your body. Fat also provides insulation for body temperature regulation by filling up your body's adipose tissue. The essential fatty acids in fats also play a role in brain development, blood clotting and managing inflammation.
Chicken Breasts Nutrition Facts: 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. Protein is extremely important for our body since it helps to build bones, muscles, cartilage, and skin. In fact, our nails and hair are comprised mostly of protein. Also, our body uses protein to build and repair and it helps red blood cells carry oxygen throughout the body, helping supply our entire body with the nutrients it needs. About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals. In conclusion, eating chicken is a great choice for your diet.
Chicken Breasts Nutrition Facts: Vitamins and Minerals
Chicken breast is a very good source of selenium, an essential mineral for our immune system, phosphorus, a mineral that the body needs to perform a range of essential functions. and vitamin B6 or pyridoxine, which promotes brain health among other benefits. Chicken breasts are also a great source of the essential nutrient choline, providing 13% of your daily value in one serving. Choline is necessary for cognition, memory, mood, muscle control, and other neurological functions. It's also crucial to fetal brain development and protective against non-alcoholic fatty liver disease (NAFLD) and heart disease.
Chicken Breasts Nutrition Facts: Benefits
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 a 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 and Helps Weight Loss
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.", meaning your calorie intake will be smaller, therefore it can help you lose weight.
Natural Anti-Depressant
Chicken breast is rich in amino acids known as tryptophan, which relaxes your body instantly. If you are feeling depressed, sad or suffering from tension and pressure, eating chicken breast will boost your brain's serotonin levels, and thereby improve your mood and eliminate stress.
May Reduce the Risk of Cancer
Studies have shown that eating chicken breast can reduce the risk of cancer, especially colon cancer. Consuming chicken breast more often compared to red meat can lower the risk of cancer to a certain level.
Chicken Breasts Nutrition Facts: 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. In another hand, since it is an animal protein, chicken breast is not suitable for people on a plant-based (vegetarian or vegan) diet.
Chicken Breasts Nutrition Facts: Varieties
When buying chicken breasts or even any other chicken parts or meat, you may find yourself confused from all the labels you see. Here’s a breakdown of all of the popular terms.
Free Range – animals have access to outdoor spaces instead of staying all day in a closed environment.
Natural – products labelled natural has no artificial ingredient or added color and is only minimally processed. This means that the product was processed in a manner that does not fundamentally alter the product.
Hormones and/or Antibiotics Free – both terms mean that no hormones or antibiotics were used in the process. Hormones are typically used to make the animals grow faster and bigger. On the other hand, antibiotics are used to treat any diseases the animals may have. Please note, that “no hormones or antibiotics” is not the same as “no added hormones or antibiotics”.
Organic – products labelled organic are considered the best option, therefore the most expensive one. To be organic, products follow specific rules, such as some of the above terms and, for example, be given 100% organic food, among others.
