On the lookout for healthy recipe ingredients, your whole family will love? Lucky for you, chicken’s health benefits make it the perfect protein source for any meal.
Whether you use it to build your tacos, baked as nuggets, as a meal-builder in a pan, or in a soup, chicken is a delicious and no-brainer ingredient that’s perfect for creating healthy meals.
In today’s post, we are going to talk about all things benefits of chicken as a nutritional powerhouse, help you select the best cuts of chicken, as well as how to build meals that are healthy that support your nutritional goals.
Is Chicken Healthy?
Chicken is nutritionally associated as the healthiest lean protein option for its per-serving high-protein to low-fat ratio (whiter cuts of meat), complete aminoacid profile, a good source of a variety of essential vitamins and minerals that include selenium, phosphorous, and B vitamins.
Chicken, as a protein, contains all nine essential amino acids and therefore it’s considered to provide our bodies with a complete source of protein.
Plant-based proteins are not complete sources of protein which is one reason there’s no need to supplement additional proteins to fill the “amino acid gap” when consuming chicken.
When it comes to considering chicken to be a healthy source of protein, it’s important to note that nutritional data will vary by recipe based on the cooking method and other ingredients added to the recipe.
Nutritional data for chicken protein is also divided by meat type: dark meat and white meat. More on this below but the main difference of dark vs light meat chicken is the fat content of the cut of chicken.
Baking, roasting, and sauteéing, can also keep the fat and calorie count down when minimal ingredients are added to the cooking method.
Is It Healthy to Eat Chicken Every day?
If you’re consuming leaner cuts of chicken and cooking it with minimal oils or butter, eating chicken every day or a few times a week is a healthy option.
Ounce per ounce, chicken is a high source of protein. Proteins keeps us satiated (full longer).
Fun fact: research suggests that chicken can also boost your mood! The tryptophan in chicken generates serotonin in your body -also often known as happy chemicals. No wonder that chicken noodle soup feels so good to eat when you’re not feeling your best.
Is Chicken a Good Protein to Build Muscle?
Chicken is often used as a primary source of protein in meals to help build and maintain muscle because it has a complete amino acid profile.
Protein supplementation can aid in weight loss, maintaining muscle mass, and keeping your bones strong. Chicken is especially great for your little ones, too, as the high levels of vitamin B12 and choline have been shown to improve brain development.
Related: Benefits of Protein Powders for Women
Health Benefits of Chicken
From chicken meat to bones nearly every part of the chicken provides some sort of health benefit during consumption.
The chicken meat, is what provides our bodies with protein, fats, vitamins and minerals, and essential amino-acids.
From the carcass of a chicken (the bones) you can make chicken broth or stock by simmering the chicken bones and scrap pieces in water.
This process extracts minerals such as calcium, magnesium, phosphorus, and collagen, a protein, into a savory, flavorful liquid, often referred to as liquid gold, that can be used in cooking or simply sipped on.
Stock is made by simmering just the chicken bone for a longer period than broth. It is slightly thicker due to its high collagen content, which is beneficial for hair, skin, nails, and joint health.
Next time you purchase a rotisserie chicken from the grocery store or bake bone-in, skin-on chicken thighs, don’t toss out the bones. Making chicken broth at home is very easy and includes more nutrients and less sodium than the storebought version.
What is the Healthiest Cut of Chicken?
Boneless skinless chicken breasts also referred to as white or light meat, are considered to be healthier than dark meat due to their low-fat and high protein content.
Most people think that the only difference between light and dark meat is the fat content. That’s just not the case! I dive a little deeper into this with nutritional data further down.
Dark meat is also a healthy option because most of the fat is unsaturated, a heart-healthy fat, and contains more iron, zinc, riboflavin, thiamine, and vitamins B6 and B12, making it a more nutritionally dense and flavorful option compared to white meat.
Chicken Breast vs. Chicken Thigh
A 3.5-ounce, skinless chicken breast has 165 calories and 23 grams of protein. It has no carbs and very little fat with just 3.6 grams. Chicken breasts are easy to cook and contain essential vitamins and nutrients. Chicken breasts have a mild flavor and can easily be seasoned to fit nearly any meal, whether it’s grilled, tossed into pasta, or baked.
Chicken thighs are super common in many recipes, and for a good reason. They’re delicious! Thighs have 209 calories per 3.5-ounce and contain no carbs. Due to the dark meat found in thighs, they have higher fat content and contain 10.9 grams per serving. While the fat adds calories, it also provides a ton of flavor. Some of the best recipes for chicken thighs include roasted, barbecued, in Teriyaki Chicken, and soups.
Chicken Nutrition
From baked chicken thighs to pan-seared chicken breasts, you may wonder how many calories are in your favorite cuts of chicken. Below, I share the details from calories to fats and proteins in chicken’s most popular cuts.
White Meat Chicken vs. Dark Meat Chicken Nutrition
A lot of people ask me if white meat chicken is healthier than dark meat chicken. I always explain that it depends on your nutritional goals.
If you’re asking in terms of fat and calories, here is an easy chart for you to identify which part of the chicken will best fit your dietary goals.
| Nutrition Data 3oz | White Meat | Dark Meat |
|---|---|---|
| Calories | 147 | 174 |
| Fat, total | 4g | 8g |
| Fat, saturated | 1g | 2g |
| Protein | 26g | 23g |
At first sight, white meat chicken is lower in calories, fat, and higher in protein. On the other hand, dark meat chicken contains more iron and zinc and twice as many omega-3 fatty acids than white meat.
Overall, white meat is actually less nutrient-rich than dark meat although it contains a healthier-looking macro-nutrient profile.
Hungry for more details? Here’s the nutritional breakdown by specific cut of chicken.
Chicken Breast Nutrition Information
Chicken breasts are one of the easiest cuts to find in the grocery store. Affordable, easy to cook, and the leanest option of chicken available.
- Serving size: 3.5 oz
- Calories: 165
- Protein: 31 grams
- Fat: 3.1 grams
- Carbs: 0 grams
- Fiber: 0 grams
Chicken Wing Nutrition Information
Most often thought of as a high-calorie food, game days and greasy appetizer platters have given chicken wings a bad wrap! In reality, when they aren’t deep-fried and coated in heavy sauces, wings can be part of a healthy diet.
- Serving size: 3.5 oz
- Calories: 203
- Protein: 30.5 grams
- Fat: 8.1 grams
- Carbs: 0 grams
- Fiber: 0 grams
Chicken Leg (Drumstick) Nutrition Information
Chicken drumsticks are the lower portion of the leg and are commonly known as the favorite piece among kids. There are lots of health benefits to eating chicken drumsticks – check out this nutrition profile.
- Serving size: 3.5 oz
- Calories: 172
- Protein: 28.3 grams
- Fat: 5.7 grams
- Carbs: 0 grams
- Fiber: 0 grams
Chicken Thigh Nutrition Information
The second most common chicken cut found in grocery stores and significantly more flavorful than breasts, as well as a great option for those on a budget.
- Serving size: 3.5 oz
- Calories: 209
- Protein: 26 grams
- Fat: 10.9 grams
- Carbs: 0 grams
- Fiber: 0 grams
70+ Epic Chicken Recipes
If chicken is your go-to meal builder, you’re going to love the recipes inside this book!
From marinades, soups, slow cooker meals, one-pot wonders, sheet pan dinners, and more, the recipes inside are delicious and kid-approved.
Does the Cooking Method Affect the Nutrition of Chicken?
Technically speaking, the nutritional content of chicken protein are the same regardless of the method used. While the cooking method does not affect the nutrition of chicken, the cooking agent, usually a fat, and the amount will change the nutritional data of any recipe.
Some methods, such as poaching or steaming, are considered to be the healthiest because the only agent used to cook chicken is water –roasting or baking can also be the case.
Sautéing, pan-frying, and even baking or grilling often uses oil to ensure that the chicken protein doesn’t stick to the pan or grill, therefore adding additional calories and changing the nutritional composition of the full recipe.
Healthiest Way to Cook Chicken
I don’t know about you, but I’m all about quick and easy cooking options that keep it healthy while appealing to my family. There are 5 basic methods to perfecting chicken, from grilling to baking, pan-searing, roasting, and poaching.
In this post, I show you how to implement each method and a few troubleshooting tips to ensure perfectly cooked chicken every time, but while we are here, let’s go over two of the most popular and healthiest ways to cook chicken: baked and pan-seared!
How to Bake Chicken
Add a few veggies to the baking sheet, and you can turn this baked chicken recipe into a sheet pan meal. I’ll often use this method to meal prep chicken for the week since it yields a lot at once.
- Marinate
Combine ½ cup of your favorite marinade with 1 lb of your choice of chicken in a large zip bag. Refrigerate for 30 minutes to 4 hours. *Feel free to double and triple the batch, as much as your sheet pan will hold! - Bake
Preheat the oven to 375F and place the chicken on a baking sheet and discard the marinade. Bake for 25 – 30 minutes or until the internal temperature reaches 165F. - Rest
Remove the chicken from the oven and allow 5 minutes to rest before slicing and/or serving.
How to Pan-Sear Chicken
A quick and easy stove-top method for cooking chicken. Serve it over a large salad or with your favorite side dishes.
- Tenderize
This step is necessary for chicken breasts since some breasts tend to be thick in some areas and thin in others, which results in uneven cooking.
However, if you’re cooking with thighs- no tenderizing necessary. - Heat
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. You want to hear the chicken sizzle as soon as it touches the skillet. - Season
Meanwhile, season the chicken with salt, pepper, and your choice of herbs and spices. - Sauté
Add the chicken to the skillet and cook for 6 minutes on one side before flipping and cooking until the internal temperature reaches 165F. - Rest
Remove the chicken from the skillet and allow to rest 5 minutes before slicing and/or serving.
Healthy Chicken Recipes
If you’re on the lookout for fresh and delicious recipes for chicken, I’ve got you covered with over 50 chicken recipe ideas including the ones below. These are family-approved meals perfect for any night of the week.
- Healthy Chicken & Sausage Jambalaya
- Dutch Oven Paleo Chicken Chili
- Honey Chicken Drumsticks
- Chicken and Broccoli Stir Fry
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