Important Chicken nutrition facts you need to know

Chicken nutrition facts show it contains some nutrients not available in veg sources. You get more protein per calorie in chicken than other sources. Every part of chicken such as breast, legs, thighs, and wings are equally popular among the population. Let’s see chicken nutrition facts and calories in chicken. You can read about chicken breast nutrition facts, chicken legs nutrition facts, chicken thighs nutrition facts, and chicken wing nutrition facts here.

There is nothing like the taste of chicken. Chicken meat is widely consumed in India and other Countries and considered in many traditional healthy foods and salads. Regardless of religion and culture, you will find many lovers of chicken and its dishes.

Image by Lebensmittelfotos from Pixabay

Chicken nutrition facts indicates it is better over red meat

When you see chicken nutrition facts, you see some certain minerals and vitamins are not present in vegetables. Further, some bioactive compounds and nutrients from animal sources are radially absorbed in the body than the vegetable source.

If you are eating meat, then adding chicken to the diet over may make more sense. Here’s why.

Low in Fats

Chicken is lower in fat than beef, which makes it a great way to add to your diet without worrying about fats. Lean protein also helps keep the weight off as you progress toward weight loss.

More protein than beef

In addition to being in fat, chicken is also high in protein. Chicken offers more protein than eggs of equal amount; it is the most natural source of protein available to the diet. Protein provides the essential amino acids your body needs to maintain your muscles and tissues.

Chicken has more protein than any red meat animal protein available on the market. The protein in the chicken is lean high biological value protein and easily absorbed. Our body uses lean protein more efficiently than other types of protein, resulting in reduced fat intake.

Rich in antioxidants

Chicken parts such as thighs and breasts are a good source of bioactive compounds such as carnitine, betaine, carnosine, and anserine [https://doi.org/10.1016/j.jfca.2014.06.016].

Chicken meat has the greatest antioxidant capability because it is rich such as carnosine and anserine, which have significant antioxidant properties.

These bioactive compounds carnosine and anserine scavenge free radicals and help inhibit lipid oxidation in the skeletal muscle [PMID: 7945896]

Improves mood

Eating chicken may also improve your mood. Chicken extracts rich in carnosine and anserine have been found to improve mood in males and females [PMID: 25642970] and reduction in mental fatigue [PMID: 25642970].

Rich in nutrients not available in vegetables

Chicken has played a crucial role in human growth. Due to its nutritional richness, chicken is an essential part of a balanced diet. Chicken nutrition facts show it is a good source of vitamin B12, iron, zinc, phosphorus, and selenium [PMID: 23273468].

Chicken cuts are rich in minerals such as phosphorus, iron, copper, zinc, selenium, potassium.

Chicken breast and chicken thigh are rich in potassium than other chicken cuts.

Chicken wing is rich in iron and provides around 17& of daily needs of iron per 100 gm.

Chicken wing is rich in copper. Around 48% of the RDA of copper can be met by just 100 gm chicken wing.

All the chicken parts are nearly equally stuffed with selenium.

Best for the keto diet

If you are asked to follow the keto diet for any reason best known to you or your doctor, you must know that chicken doesn’t contain any carbs. Hence a meal rich in chicken can avail healthy benefits of the keto diet sooner than a vegetarian diet.

Caution

But those who need to lose weight should limit their consumption of calories. Deep-fried chicken contains more calories and fats which may be detrimental to your weight loss diet.

Even though chicken breasts or chicken legs or thighs have less fat than many other types of meat, they can still be high in calories and fat if you eat too much. Portion control over deep fried chicken is advised if you want to eat guilt-free.

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Chicken Breast Nutrition Facts

Serving size – 100 gm of skinless poultry chicken breast

Image by Manfred Richter from Pixabay

Chicken Breast Macros

Chicken breast calories – 168.14 kCal, which is 8.41 % of the daily value for RDA of 2000 kCal,

Protein in chicken breast – 21.81 gm, that is 29.08 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein form 51.89 % of the calories of chicken breast.

Carbs in chicken breast – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 0.00 % of the calories of chicken breast.

Fats in chicken breast – 9.00 gm, approximately 13.50 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 48.17 % of the calories of chicken breast.

Fiber in chicken breast – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.00 gm, which is 0.00 % of the daily value for RDA of 60 gm,

Vitamins in Chicken Breast

Vitamin A – 6.96 mcg, roughly 0.77 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.10 mg, almost 8.33 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.06 mg, which is 4.62 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 8.06 mg, that is 50.38 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.53 mg, around 40.77 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 4.11 mcg, almost 13.70 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 10.44 mcg, approximately 2.61 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,

Vitamin D – 1.38 mcg, almost 27.60 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.29 mg, which is 19.33 % of the daily value for RDA of 1.5 mg,

Vitamin K – 27.80 mcg, that is 23.17 % of the daily value for RDA of 120 mcg,

Minerals in chicken breast

Calcium – 12.91 mg, around 1.29 % of the daily value for RDA of 1000 mg,

Phosphorus – 178.00 mg, approximately 25.43 % of the daily value for RDA of 700 mg,

Iron – 0.83 mg, nearly 10.38 % of the daily value for RDA of 8 mg,

Magnesium – 20.20 mg, roughly 5.05 % of the daily value for RDA of 400 mg,

Copper – 270.00 mcg, almost 30.00 % of the daily value for RDA of 900 mcg,

Manganese – 0.02 mg, which is 0.87 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.78 mg, around 7.09 % of the daily value for RDA of 11 mg,

Chromium – 0.00 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,

Selenium – 18.56 mcg, nearly 33.75 % of the daily value for RDA of 55 mcg,

Cholesterol – 61.55 mg, that is 246.20 % of the daily value for RDA of 25 mg,

Potassium – 295.00 mg, around 6.28 % of the daily value for RDA of 4700 mg,

Sodium – 36.70 mg, approximately 2.45 % of the daily value for RDA of 1500 mg,

Omega 3 – 12.63 mg, nearly 2.11 % of the daily value for RDA of 600 mg,

Omega 6 – 353.82 mg, roughly 58.97 % of the daily value for RDA of 600 mg

Chicken legs nutrition facts

Serving size – 100 gm of skinless poultry chicken leg

Image by Lebensmittelfotos from Pixabay

Chicken leg macros

Calories in chicken leg – 383.33 kCal, which is 19.17 % of the daily value for RDA of 2000 kCal,

Protein in chicken leg – 19.44 gm, that is 25.92 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein forms 20.29 % of the calories of chicken leg.

Carbs in chicken leg – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 0.00 % of the calories of chicken leg.

Fats in chicken leg – 12.64 gm, approximately 18.96 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 29.68 % of the calories of chicken leg.

Fiber in chicken leg – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.00 gm, which is 0.00 % of the daily value for RDA of 60 gm,

Vitamins in chicken leg

Vitamin A – 10.95 mcg, roughly 1.22 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.17 mg, almost 14.17 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.13 mg, which is 10.00 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 5.60 mg, that is 35.00 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.33 mg, around 25.38 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 4.58 mcg, almost 15.27 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 7.47 mcg, approximately 1.87 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,

Vitamin D – 1.12 mcg, almost 22.40 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.61 mg, which is 40.67 % of the daily value for RDA of 1.5 mg,

Vitamin K – 10.78 mcg, that is 8.98 % of the daily value for RDA of 120 mcg,

Minerals in chicken leg

Calcium – 20.52 mg, around 2.05 % of the daily value for RDA of 1000 mg,

Phosphorus – 199.00 mg, approximately 28.43 % of the daily value for RDA of 700 mg,

Iron – 1.27 mg, nearly 15.88 % of the daily value for RDA of 8 mg,

Magnesium – 23.82 mg, roughly 5.96 % of the daily value for RDA of 400 mg,

Copper – 250.00 mcg, almost 27.78 % of the daily value for RDA of 900 mcg,

Manganese – 0.03 mg, which is 1.30 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 1.77 mg, around 16.09 % of the daily value for RDA of 11 mg,

Chromium – 0.00 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,

Selenium – 20.22 mcg, nearly 36.76 % of the daily value for RDA of 55 mcg,

Cholesterol – 84.25 mg, that is 337.00 % of the daily value for RDA of 25 mg,

Potassium – 283.00 mg, around 6.02 % of the daily value for RDA of 4700 mg,

Sodium – 65.07 mg, approximately 4.34 % of the daily value for RDA of 1500 mg,

Omega 3 – 25.97 mg, nearly 4.33 % of the daily value for RDA of 600 mg,

Omega 6 – 635.33 mg, roughly 105.89 % of the daily value for RDA of 600 mg

Chicken thighs nutrition facts

Serving size – 100 gm of skinless poultry chicken thigh

Chicken thigh macros

Chicken thigh calories – 199.67 kCal, which is 9.98 % of the daily value for RDA of 2000 kCal,

Protein in chicken thigh – 18.18 gm, that is 24.24 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein form 36.42 % of the calories of chicken thigh.

Carbs in chicken thigh – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 0.00 % of the calories of chicken thigh.

Fats in chicken thigh – 14.23 gm, approximately 21.34 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 64.14 % of the calories of chicken thigh.

Fiber in chicken thigh – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.00 gm, which is 0.00 % of the daily value for RDA of 60 gm,

Vitamins in chicken thigh

Vitamin A – 16.48 mcg, roughly 1.83 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.13 mg, almost 10.83 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.10 mg, which is 7.69 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 5.62 mg, that is 35.13 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.38 mg, around 29.23 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 3.86 mcg, almost 12.87 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 9.00 mcg, approximately 2.25 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,

Vitamin D – 1.22 mcg, almost 24.40 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.66 mg, which is 44.00 % of the daily value for RDA of 1.5 mg,

Vitamin K – 16.17 mcg, that is 13.48 % of the daily value for RDA of 120 mcg,

Minerals in chicken thigh

Calcium – 18.37 mg, around 1.84 % of the daily value for RDA of 1000 mg,

Phosphorus – 186.00 mg, approximately 26.57 % of the daily value for RDA of 700 mg,

Iron – 1.11 mg, nearly 13.88 % of the daily value for RDA of 8 mg,

Magnesium – 22.55 mg, roughly 5.64 % of the daily value for RDA of 400 mg,

Copper – 230.00 mcg, almost 25.56 % of the daily value for RDA of 900 mcg,

Manganese – 0.02 mg, which is 0.87 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 1.42 mg, around 12.91 % of the daily value for RDA of 11 mg,

Chromium – 0.00 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,

Selenium – 18.69 mcg, nearly 33.98 % of the daily value for RDA of 55 mcg,

Cholesterol – 91.93 mg, that is 367.72 % of the daily value for RDA of 25 mg,

Potassium – 263.00 mg, around 5.60 % of the daily value for RDA of 4700 mg,

Sodium – 64.59 mg, approximately 4.31 % of the daily value for RDA of 1500 mg,

Omega 3 – 22.52 mg, nearly 3.75 % of the daily value for RDA of 600 mg,

Omega 6 – 497.36 mg, roughly 82.89 % of the daily value for RDA of 600 mg

Chicken wing nutrition facts

Serving size – 100 gm of skinless poultry chicken wing

Chicken wing macros

Chicken wing calories – 192.74 kCal, which is 9.64 % of the daily value for RDA of 2000 kCal,

Protein in chicken wing – 17.42 gm, that is 23.23 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein form 36.15 % of the calories of the chicken wing.

Carbs in chicken wing – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 0.00 % of the calories of the chicken wing.

Fats in chicken wing – 13.81 gm, approximately 20.71 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 64.49 % of the calories of the chicken wing.

Fiber in chicken wing – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.00 gm, which is 0.00 % of the daily value for RDA of 60 gm,

Vitamins in chicken wing

Vitamin A – 31.21 mcg, roughly 3.47 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.08 mg, almost 6.67 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.07 mg, which is 5.38 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 6.66 mg, that is 41.63 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.39 mg, around 30.00 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 3.61 mcg, almost 12.03 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 7.87 mcg, approximately 1.97 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,

Vitamin D – 1.11 mcg, almost 22.20 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.58 mg, which is 38.67 % of the daily value for RDA of 1.5 mg,

Vitamin K – 28.17 mcg, that is 23.48 % of the daily value for RDA of 120 mcg,

Minerals in chicken wing

Calcium – 28.13 mg, around 2.81 % of the daily value for RDA of 1000 mg,

Phosphorus – 189.00 mg, approximately 27.00 % of the daily value for RDA of 700 mg,

Iron – 1.38 mg, nearly 17.25 % of the daily value for RDA of 8 mg,

Magnesium – 22.81 mg, roughly 5.70 % of the daily value for RDA of 400 mg,

Copper – 430.00 mcg, almost 47.78 % of the daily value for RDA of 900 mcg,

Manganese – 0.04 mg, which is 1.74 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 1.48 mg, around 13.45 % of the daily value for RDA of 11 mg,

Chromium – 0.00 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,

Selenium – 20.52 mcg, nearly 37.31 % of the daily value for RDA of 55 mcg,

Cholesterol – 54.52 mg, that is 218.08 % of the daily value for RDA of 25 mg,

Potassium – 185.00 mg, around 3.94 % of the daily value for RDA of 4700 mg,

Sodium – 72.78 mg, approximately 4.85 % of the daily value for RDA of 1500 mg,

Omega 3 – 27.64 mg, nearly 4.61 % of the daily value for RDA of 600 mg,

Omega 6 – 630.31 mg, roughly 105.05 % of the daily value for RDA of 600 mg

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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