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Chicken

CHICKEN

Fresh chicken and chicken products are universally popular. It is the second most-consumed meat in the world, next to pork. Its nutritional quality is known because it contains a significant amount of high-quality digestible protein and a low portion of saturated fat. This is what makes chicken meat appropriate for consumption by all ages. 

Besides its nutritional values, chicken meat is a high demand for food in the marketplace because of its generally low selling price. Furthermore, the absence of cultural or religious taboos allows increased chicken production and consumption worldwide. 

NUTRITIONAL CONTENT

Chicken meat can be prepared as quick and simple as possible while maintaining the necessary nutrients that the human body can absorb from it. Such meat has also been the first choice for consumers with a modern lifestyle because it can be conveniently cooked in so many ways. 

Compared to other meat, chicken breast contains more protein and less fat, making it a dietetic product. 

Values of raw (uncooked) product

Source: USDA National Nutrient Database for Standard Reference



Nutrient

Skinless,

Boneless

Breast

Skin-on,

Bone-in

Breast

Skinless

Drum

stick

Skin-on

Drum

stick

Skin-

less

Thigh

Skin-on

Thigh

Skin-on

Wing

Without

Skin Wing

Whole Chicken

Meat only

Whole Chicken,

Meat and Skin

Calories

114

172

119

161

119

211

222

126

119

215

Protein (grams)

21.2

20.8

20.6

19.3

19.7

17.3

18.3

22

21.4

18.7

Total Fat (grams)

2.6

9.3

3.4

8.7

3.9

15.3

16

3.5

3.1

15.1

Saturated Fats (grams)

0.6

2.7

0.9

2.4

1

4.3

4.5

0.9

0.8

4.3

Monounsaturated-fat (grams)

0.8

3.8

1.1

3.4

1.2

6.3

6.4

0.8

0.9

6.2

Polyunsaturated

Fat (grams)

0.4

2

0.8

1.9

1

3.3

3.4

0.8

0.8

3.2

Cholesterol

(milligrams)

64

64

77

81

83

84

77

57

70

75

Sodium

(milligrams)

116

63

88

83

86

76

73

81

77

75

Iron

(milligrams)

0.4

0.7

1

1

1

1

0.9

0.9

0.9

0.9



Chicken with skin contains 2-3 times more fat than the ones without skin. Aside from that, it has low caloric value and a low portion of saturated fat. Chicken meat should be eaten without skin to ensure high-quality protein intake without extra calories and fat. Chicken meat has low collagen levels, which makes it easier to digest than other types of meat.

The high protein content from chicken is suitable for everyone who needs high-quality, easily degradable protein. This is also most recommended to people who want to reduce the fat intake, people who are suffering from heart and coronary diseases, or anyone who takes care of diet and health. 

HEALTH BENEFITS

Chicken meat is also a good source of some minerals and vitamins. Compared to meat, it contains more:

  • Iron, which is necessary for hemoglobin production to prevent anemia and have regular muscle activity;
  • Calcium and phosphorus, which are essential for healthy bones and teeth;
  • Sodium, which is an electrolyte;
  • Magnesium, which is vital for normal synthesis of protein and proper muscle activity;
  • Niacin or Vitamin B3 is important for proper metabolism of carbohydrates and energy creation, healthy skin, hair, eyes, and nervous system.

Chicken meat is considered a convenient, affordable, and acceptable source of essential nutrients, vitamins, and minerals necessary for proper body functioning. 

OTHER HEALTH BENEFITS

Chicken meat consumption is essential for maintaining and reducing body weight. It is known that the intake of dietary protein is effective in reducing body weight, so chicken meat is often a part of the diet aimed to reduce body weight because of its high protein and low-fat content.

Chicken meat is also an excellent source of amino acids used by the body to build muscle tissue and maintain bone mineral density. The proper and right amount of chicken meat can decrease the risk of injuries and diseases such as osteoporosis. 

PRECAUTIONS

There are a handful of ways to handle chicken meat, which should always be kept in mind. Chicken meat should be placed in a container which prevents juices from dripping on other food items. In this way, it can prevent cross-contamination, especially when placing the mean in the fridge. Always separate the raw chicken from other food. 

Cross-contamination happens when things or food come in contact with raw meat. Items in the kitchen used for preparing the chicken should be thoroughly washed to eliminate the bacteria that may have left on the utensils. 

Most importantly, make sure to cook thoroughly the chicken meat. It quickly kills the bacteria from the meat. A thermometer may be used to know if the meat is well cooked, but a fork or skewer will do. Once poked, the chicken meat should have clear juice and not pink. The color of the meat should be consistently white when cut. 

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