Is white or dark meat chicken better for you? A dietitian explains

Chicken is a staple in the American diet. According to the National Chicken Council, Americans eat about 100 pounds of chicken per person per year more than any other country in the world. With its availability, affordability and versatility, it’s no wonder that chicken is the most consumed protein in the United States. Plus, chicken has 10 essential vitamins and minerals, plenty of protein, and limited saturated fat, making it a lean protein with ample nutrition. Let’s take a closer look at the nutrition of chicken, including its health benefits, frequently asked questions about the bird, and some healthy ways to cook it.

Chicken breast nutrition facts

A 3.5-ounce serving of skinless, boneless, white chicken breast has:

106 calories

23 grams of protein

2 grams of fat

0 grams of carbohydrates

Dark chicken meat has more calories and fat per serving.

The health benefits of eating chicken breast

The nutrients in chicken play a role in muscle building, brain function, mood and weight maintenance. Chicken consists mostly of protein, a macronutrient that plays many roles in the body. Protein is critical for muscle building, bone strength, organ function, enzyme function, antibody production and DNA formation. The average person needs 0.8 grams per kilogram of body weight (or 0.36 grams per pound) of protein per day. For a 150-pound person, that’s at least 54 grams of daily protein, and a serving of chicken delivers close to half of the requirement. An active person or athlete needs even more protein for muscle growth and recovery.

Eating a protein-rich diet is also associated with weight loss. Research spanning the past 20 years shows that higher protein diets contribute to weight maintenance over time. Protein plays a role in controlling hunger levels and regulating appetite, which is why it is necessary for weight management. In addition, researchers believe that eating 25-30 grams of protein per meal can reduce the risk of cardiometabolic diseases, such as heart attack or diabetes.

Chicken also has vitamin B12 and choline, two nutrients that may play a role in brain development, memory, mood and the nervous system. Most people do not get enough choline in their diet, so eating chicken helps meet daily needs. This is especially important for pregnant women, because inadequate consumption of chicken during pregnancy is linked to neural tube defects in infants.

Although the nutrients in chicken are beneficial, a recent review says that individual studies on the health benefits of eating chicken are scarce. Instead, most studies look at overall poultry intake or how eating poultry compares to eating red meat or plant protein. As such, it is difficult to explain that eating chicken reduces the incidences of certain diseases. But because of its low saturated fat content, there is reason to believe that chicken is a healthy part of an overall diet.

More nutritional information on everyday foods

Are there any drawbacks to eating chicken?

Chicken is a lean protein that fits into most healthy diets. However, not all chicken products are nutritionally equal. White meat skinless chicken breast is low in saturated fat and calories, but the same cannot be said for dark meat chicken and chicken skin. For example, a 3.5 ounce serving of dark meat chicken with skin has more than twice the calories of the same serving of white meat skin without skin. It also has 18 grams of fat, compared to 2 grams in white meat skin without chicken.

Some chicken products, like nuggets or wings, have additional breading or sauces that make them higher in sodium, sugar, calories and fat. When you opt for a chicken product, take a look at the nutrition facts label to see what other ingredients have been added and how this changes the overall nutrition of the chicken.

Fun facts about chicken

Buying chicken at the store can be quite confusing because of all the packaging claims. Should you choose organic, free-range or just go with the conventional variety? Here’s a breakdown of common packaging claims, so you can make the best decision for your family.

Should you eat organic?

Deciphering all the claims on a package of chicken can be tricky. Besides the term organic, you may see antibiotic-free and wonder how it all stacks up. Believe it or not, these terms are regulated by the United States Department of Agriculture (USDA), and chicken farmers must follow strict guidelines to have these terms on the label.

Organic chickens eat organic feed and do not receive any antibiotics. On the other hand, there are no restrictions on the feed of conventional chickens, and they can receive antibiotics throughout their lives. The USDA warns against administering antibiotics too often because it causes antibiotic-resistant superbugs that can make chickens seriously ill. Finally, antibiotic-free chickens do not receive antibiotics, but there are no limitations on their feeds.

What does free range mean?

The term free range is not clearly defined, and thus, the USDA approves the company’s claims on a case-by-case basis. Generally, free range means that chickens have access to an outdoor space for some part of the day. This does not necessarily mean that they can roam freely in a field, but rather, they can be near a small hole in the cow with fresh air. Chickens prefer to be near their water and feed, so they often choose to stay in the confines of their coop.