Chicken, broilers or fryers, meat only
Category: Poultry Products Parts: Breast Method: Cooked, Fried
Nutrition Highlights
Serving Size
Calories
97
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 69 (71.5%) |
| Fat | 22 (22.7%) |
| Carbohydrate | 1.1 (1.1%) |
| Total | 97 (100%) |
Serving: 1 unit (yield from 1 lb ready-to-cook chicken) [52g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 31 (60.2%) |
| Protein | 17 (33.4%) |
| Fat | 2.4 (4.7%) |
| Ash | 0.6 (1.1%) |
| Carbohydrate | 0.3 (0.5%) |
| Total | 52 (100%) |
Serving: 1 unit (yield from 1 lb ready-to-cook chicken) [52g]
Benefits
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High in protein. Chicken breast provides lean protein which is important for building and repairing muscle tissue
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Low in fat. When fried in a small amount of oil, chicken breast is lower in fat compared to other meats like red meat
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Contains B vitamins. Chicken is a good source of B vitamins like niacin, riboflavin, and B6 which support energy production
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Contains selenium. Chicken provides the mineral selenium which is an antioxidant good for thyroid function
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Easy to prepare. Chicken breast is versatile and quick cooking making it convenient for busy schedules
Risks
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Fried chicken is high in saturated fat and calories due to the cooking method of frying. This can increase risk of weight gain and obesity if consumed in large portions or frequently
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Frying chicken increases the fat content and can produce harmful acrylamide compounds. Acrylamide forms when foods high in carbohydrates are cooked at high temperatures
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Fried chicken is often coated in breading or batter before frying which adds extra calories, fat, and sodium. The breading can also contain preservatives and artificial flavors
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Regular consumption of fried foods is linked to increased risk of heart disease due to the unhealthy fats and chemicals produced during high-temperature cooking
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Chicken skin contains most of the fat and calories. Eating the skin increases saturated fat and calorie intake which can negatively impact health if consumed frequently
Additional Information
Chicken, specifically broilers or fryers breast meat cooked by frying, offers several nutritional benefits as well as potential risks. Understanding these aspects can help individuals make informed decisions about including this food item in their diet.
Nutritional Benefits:
1. High-quality Protein: Chicken breast is an excellent source of lean protein, which is vital for muscle growth, repair, and maintenance. Protein also plays a crucial role in supporting a healthy immune system and promoting satiety.
2. Essential Amino Acids: Chicken breast provides all nine essential amino acids that the body cannot produce on its own. These amino acids are necessary for various physiological functions, including tissue repair, hormone synthesis, and enzyme production.
3. Micronutrients: Chicken breast is a good source of essential vitamins and minerals such as vitamin B6, vitamin B12, niacin, phosphorus, and selenium. These nutrients are involved in energy metabolism, red blood cell production, nerve function, and antioxidant defense.
4. Low in Fat: Chicken breast, especially when the skin is removed, is relatively low in fat compared to other cuts. This makes it a healthier choice for individuals aiming to manage their weight or reduce their overall fat intake.
5. Low in Carbohydrates: Chicken breast contains minimal carbohydrates, which can be beneficial for those following low-carb or ketogenic diets, individuals with diabetes, or those looking to control their blood sugar levels.
Potential Risks:
1. High in Sodium: Depending on the cooking method and seasoning, fried chicken breast can be high in sodium. Excessive sodium intake may contribute to high blood pressure, fluid retention, and increased risk of cardiovascular diseases. It is essential to moderate sodium intake and opt for healthier cooking methods that involve less added salt.
2. Caloric Density: Fried chicken breast can be calorie-dense due to the frying process and potential use of breading or batter. Excessive calorie intake may contribute to weight gain or hinder weight loss efforts. Portion control and choosing alternative cooking methods like grilling or baking can help mitigate this risk.
3. Formation of Harmful Compounds: Frying chicken at high temperatures can lead to the formation of potentially harmful compounds, such as advanced glycation end-products (AGEs) and acrylamide. These compounds have been associated with inflammation, oxidative stress, and an increased risk of certain chronic diseases. Limiting the frequency of fried chicken consumption and opting for healthier cooking methods can reduce exposure to these compounds.
4. Allergies and Sensitivities: Some individuals may have allergies or sensitivities to chicken or specific components used during the frying process, such as certain oils, breading ingredients, or seasonings. It is crucial to be aware of any potential allergic reactions and choose alternative cooking methods if necessary.
In conclusion, chicken breast cooked by frying offers valuable nutritional benefits, including high-quality protein, essential amino acids, and essential vitamins and minerals. However, it is important to be mindful of potential risks associated with sodium content, caloric density, the formation of harmful compounds, and individual allergies or sensitivities. Moderation, portion control, and opting for healthier cooking methods can help individuals enjoy the nutritional benefits while minimizing the risks associated with fried chicken breast.