When it comes down to it, chicken is kingegg white, and everyone knows it. By 2022, chicken consumption is expected to reach 98 million tons - double the amount in 1999, according toBloomberg. This is a figure three times higher than that of pork and ten times higher than that of beef. The protein in a chicken breast simply cannot be beat.
“Chicken breast is one of the leanest protein options available,” saysRoxana Ehsani, RD, CSSD, LDN, a national media spokesperson for the Academy of Nutrition and Dietetics. To break it down, the meat offers a whopping 28 grams of protein per serving. 3 oz. portion, which is higher than what you'd get from steak, pork, roast turkey, lamb and even rotisserie chicken, saysLaura YuRD.
The benefits of eating lean proteins or a high-protein diet are quite significant. It takes energy (also known as burning calories) to digest proteins, i.e. protein-rich foodstemporarily speed up your metabolismwhen they pass through your digestive tract and are absorbed by your body, says Ehsani. This is why some people can lose weight when they follow a high-protein diet.
And people who include protein with every meal, and moresnacksgenerally eat less because they feel satisfied longer,according to research.
Your body also needs enough protein to help repair, rebuild and maintain your muscle mass. 'At dinnera high protein dietour body can prevent muscle loss better than when we follow a low-protein diet,” says Ehsani.
Eating a high-protein diet can also help support bone health. “Bones are made of protein, and people who eat more protein tend to preserve their bone mass better, especially as we age and our bone mass slowly decreases over time,” explains Ehsani. “Consuming enough protein can help reduce the risk of bone diseases such as osteoporosis and prevent fractures.”
Protein is a pretty essential part of your health, and chicken is a great way to keep you full. Experts analyze the nutrition of chicken fillet, as well as how to choose and cook it.
Meet the experts:Roxana Ehsani, RD, is a national media spokesperson for the Academy of Nutrition and Dietetics. She regularly appears on morning shows in Baltimore and Washington, DC. She previously served as a sports dietitian for Georgetown University's Division I athletics department.
Laura Iu, RD, is a certified intuitive eating instructor and yoga teacher. She has worked at New York City's top hospitals, including Mount Sinai Hospital and NYU Langone Health.
How do the nutrition and calories of chicken breast stack up?
A 3.5 ounce serving of fried skinless chicken breast contains according toUSDA:
- Calories: 165
- Protein: 31 g
- White: 4 g
- Saturated fat: 1 g
- Carbohydrates: 0 g
- Fiber: 0 g
- Natrium: 74 mg
Now consider the differences if you stayskin on:
- Calories: 197
- Protein: 30 g
- Wheat: 8 g
- Saturated fat: 2 g
- Carbohydrates: 0 g
- Fiber: 0 g
- Natrium: 71 mg
As you can see, keeping the skin on doubles the fat and saturated fat content, but adds a modest number of calories: about 30.
An important thing to remember is that these numbers are for a 3.5 ounce serving. That's just over half the size of the average chicken breast. This is what you get for itwhole boneless, skinless chicken breast:
- Calories: 284
- Protein: 53 g
- Wheat: 6 g
- Saturated fat: 1.7 g
- Carbohydrates: 0 g
- Fiber: 0 g
- Natrium: 127 mg
So if you eat it all, you get onemassamore protein – but also much more calories and fat. (Fun fact: Chickens have quadrupled in size since the 1950s, according to research published in the journalPoultry Science.)
What about the overall nutrition of chicken breast?
Chicken fillet obviously contains a lot of protein. But it also provides six percent of your daily value of iron per serving. A 3.5 ounce serving, which helps transport oxygen throughout your body and supports immune system function.
Research also shows that consuming chicken breast is associated with a lower risk of developing heart disease and diabetes, according to a study in the journalFood and nutrition research.
Chicken breast also provides a particularly concentrated amount of B vitamins and zinc, which is especially good for women during pregnancy and breastfeeding. But wait, that's not all! It is also a good source of bone strengtheningvitamin Den calcium volgens Iu.
So rest assured, chicken is not overrated. Now all you have to do is find the healthiest way to make it and you're good to go.
“For most people, I would recommend a range of about 15-25 grams of protein per meal and 10-12 grams of protein per snack,” says Ehsani. "By processing chicken breast at least once a day, you can meet at least 1/3 of your protein needs, but you can also focus on other protein sources."
What do all those labels on chicken mean?
You may have noticed the many different labels you find on chicken breasts at the grocery store. Here's a breakdown.
- Naturally.There is no formal definition for the use of "natural" on food labels. The USDA allows the term "natural" to be used for meat and poultry if it contains no artificial ingredients or added colorings and has been minimally processed.
- Biological.Organic uses strict criteria from the USDA, for example, organic chicken must come from a chicken that is not given antibiotics or growth hormones. The chickens must be fed organic feed and they must be able to live in conditions where they can graze outside.
- Antibiotic or hormone free.This means that no antibiotics or hormones have been given to the chicken.
- Free range.This means that chickens must be outside.
“When it comes to choosing, I think it's based on each person's preferences and budget constraints,” says Ehsani. “Unfortunately, organic chicken can be the most expensive option compared to non-organic chicken, but both ultimately have the same nutritional value.”
Soisthe healthiest way to prepare chicken breast?
One of the many benefits of this powerful poultry is that it's super versatile, meaning you can prepare it in a variety of ways: grill it, broil it, toss it over a green salad, shred it and put it in tacos or wraps, or even skewer it a skewer and spread it in peanut sauce. So. A lot of. Possibilities.
But the healthiest ways to prepare chicken are of course poaching, grilling or baking it, says Iu. When grilling or frying, choose unsaturated vegetable oils (such as EVOO or avocado oil) to minimize the addition of unnecessary saturated fat to your dish. And if you poach or cook it, make sure you do it over low heat so there's minimal loss of nutrients, Iu says. But no matter how you prepare your egg whites, you don't want to lose too much of the protein content, says Ehsani.
Also: Be sure to remove any tendons, blood stains, and grease before cooking. (Because, yuck.)
And yes, removing the skin makes for chicken with the least calories and fat. But cooking with the skin also has a number of advantages. “Leaving the skin on adds a lot of flavor and retains moisture and juiciness,” saysTaylor Chan, RD, a personal trainer in Baltimore, Maryland. Pro tip: You can always cook with the peel for better flavor, but remove it before digging in.
Finally, what are the best ways to eat chicken breasts? It all depends on your health goals and taste preferences. But Chan says it's always a good idea to keep it fun and try new cooking methods. Use an herbal rub one evening, ora new BBQ saucefor someone else.
“Eating should be enjoyable and not feel like a chore, so try to get away from the chicken, rice and broccoli monotony that so many people get caught up in,” she says. (Unless you're a fan of that combo, in which case more power to you!)
Ready to try chicken breast at home? Check this one outnutritious recipes:
Chicken Fillet with Quinoa and Kale
Garnishing wilted kale and warm quinoa with walnuts and onions creates a unique texture that is sure to delight your taste buds.
Per serving: 271 calories, 15 g (2 g added) fat, 23 gcarbohydrates,221 mgsodium, 4 gfiber,13 gramegg white
Sheet pan Italian chicken
Everything you need to make this super colorful (thanks to seasonal vegetables like zucchini and tomatoes) one-pan wonder? An hour.
Per serving: 323 calories, 16 g (3 g saturated) fat, 7 gcarbohydrates, 6 g sugar, 2 gfiber,44 gregg white
Chili-Lime Mango Marinated Chicken Bowls
Fresh fruit, a dash of orange juice and a dash of white wine combine to create a tasty, summery dish. This is a great way to spice up your favorite chicken and rice duo.
Per serving: 270 calories, 10 g (3 g added) fat, 18 gcarbohydrates, 27 gregg white
Jessica Migala
Jessica Migala is a health writer specializing in general wellness, fitness, nutrition and skin care, with work published in Women's Health, Glamour, Health, Men's Health and more. She lives in the suburbs of Chicago and is the mother of two little boys and a rambunctious rescue puppy.
Elisabeth Bacharach
Elizabeth Bacharach is an assistant editor at Women's Health, where she writes and edits content on mental and physical health, diet and nutrition, sexual health and lifestyle trends on WomensHealthMag.com and the print magazine. She has a master's degree in journalism from Northwestern University, lives in New York City and dreams of being best friends with Ina Garten, who is undeniably an absolute queen.
