Chicken, broilers or fryers, meat only
Category: Poultry Products Method: Cooked, Fried
Nutrition Highlights
Serving Size
Calories
307
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 | 171 (55.9%) |
| Fat | 115 (37.5%) |
| Carbohydrate | 9.5 (3.1%) |
| Total | 307 (100%) |
Serving: 1 cup, chopped or diced [140g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 81 (57.5%) |
| Protein | 43 (30.6%) |
| Fat | 13 (9.1%) |
| Carbohydrate | 2.4 (1.7%) |
| Ash | 1.5 (1.1%) |
| Total | 140 (100%) |
Serving: 1 cup, chopped or diced [140g]
Benefits
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High in protein. Chicken provides lean protein that is important for building and repairing muscles
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Rich in B vitamins. Chicken is a good source of niacin, riboflavin, vitamin B6 and vitamin B12 which are important for energy metabolism
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Contains selenium. Chicken contains the mineral selenium which is an antioxidant and plays a role in thyroid function
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Low in fat. When fried, chicken is higher in fat than other cooking methods but can still be part of a heart-healthy diet when consumed in moderation
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Versatile food. Chicken can be prepared in many ways making it a convenient and versatile source of protein for meals and snacks
Risks
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Fried chicken is high in saturated fat and trans fat which can increase risk of heart disease and stroke
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Frying chicken causes the formation of acrylamide, a potential carcinogen. Acrylamide forms when foods high in carbohydrates are cooked at high temperatures
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Fried foods are often high in calories which can contribute to weight gain and obesity
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Salt added during cooking and frying can increase sodium intake above recommended limits raising blood pressure
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Deep frying chicken skin leaves it crispy and brown but can increase intake of cholesterol depending on cut and cooking method used
Additional Information
Chicken, broilers or fryers, meat only, cooked, fried is a popular food item enjoyed by many people worldwide. This article will discuss its nutritional benefits and risks, focusing on the primary attribute of chicken meat cooked by frying.
Nutritional Benefits:
1. High-Quality Protein: Chicken meat is an excellent source of high-quality protein, containing all essential amino acids required for growth, repair, and maintenance of body tissues. Protein is crucial for muscle development, immune function, and hormone production.
2. Essential Vitamins: Chicken meat provides essential vitamins such as vitamin B12, which plays a vital role in red blood cell formation and neurological function. It also contains vitamin B6, which supports brain development and function, and niacin, essential for energy production and maintaining healthy skin.
3. Minerals: Chicken meat is a good source of minerals like iron, zinc, and selenium. Iron is essential for oxygen transport and energy production, while zinc supports immune function, wound healing, and DNA synthesis. Selenium acts as an antioxidant, protecting cells from damage and supporting thyroid function.
4. Low in Carbohydrates: Chicken meat is naturally low in carbohydrates, making it suitable for individuals on low-carb or ketogenic diets. It can be a valuable source of lean protein for those aiming to manage their blood sugar levels or lose weight.
5. Low in Saturated Fat: While the cooking method (frying) can increase the fat content, chicken meat is generally low in saturated fat compared to red meats like beef or pork. Reducing saturated fat intake is beneficial for heart health and lowering the risk of cardiovascular diseases.
Nutritional Risks:
1. High Caloric Content: Frying chicken meat increases its caloric content due to the added oil. Consuming excessive calories can lead to weight gain and obesity if not balanced with physical activity.
2. Increased Fat Content: Frying chicken meat can significantly increase its fat content, particularly saturated and trans fats. These fats, when consumed in excess, can raise cholesterol levels and increase the risk of heart disease.
3. Sodium Concerns: Fried chicken may contain added salt or be seasoned with high-sodium ingredients, which can contribute to increased sodium intake. Excessive sodium consumption can lead to high blood pressure and negatively impact cardiovascular health.
4. Acrylamide Formation: Frying at high temperatures can cause the formation of acrylamide, a potentially harmful substance associated with an increased risk of cancer. However, the formation of acrylamide depends on various factors such as cooking time, oil type, and temperature control.
5. Loss of Nutrients: Frying chicken meat may lead to a loss of certain heat-sensitive nutrients, such as vitamin C and some B vitamins. However, the impact on overall nutrient loss can vary depending on the cooking time and temperature.
To maximize the nutritional benefits and minimize risks, it is advisable to opt for healthier cooking methods such as baking, grilling, or boiling instead of frying. Additionally, removing the skin before cooking can reduce the fat content further. It is also important to balance fried chicken consumption with a variety of other nutrient-dense foods, including fruits, vegetables, whole grains, and legumes.
In conclusion, chicken meat cooked by frying provides high-quality protein, essential vitamins, and minerals. However, the frying process increases the caloric and fat content, potentially leading to weight gain and increased risk of heart disease. Careful consideration of portion sizes, cooking methods, and overall dietary balance is crucial for incorporating fried chicken into a healthy and balanced diet.