We often eat chicken, but do we know what it is really useful for?
Here you will find facts about the nutritional value of various parts of chicken, as well as information about its benefits and harms to health, so that you can learn how to include healthy chicken recipes in your diet.Nutritional value of chicken thighs
Nutritional value of one grilled chicken thigh (70 g) with the skin removed.
Calorie content: 135
Fat: 7.5 g
Sodium: 234 mg
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Protein: 16.9 g
Selenium:16.2 mcg
Niacin:3.8 mg
Carbohydrates
There are no carbohydrates, fiber or sugar in chicken thighs.
Fats
Grilled chicken thigh without skin contains 7.5 g of fat. There are 1.95 g of saturated fats, 3.3 g of monounsaturated fats and 1.1 g of polyunsaturated fats. If you eat chicken thigh with skin, grams of fat will be higher.
Protein
One chicken thigh contains 16.9 g of protein.
Vitamins and minerals
Chicken thigh is an excellent source of selenium, providing 16.2 mcg or 29% of the daily value, and niacin, providing 3.8 mg or 24%. It is a good source of phosphorus, providing 151 mg or 12% of the daily value.
Calories
One grilled chicken thigh contains 135 calories.
Nutritional value of chicken wings
Nutritional value of one fried chicken wing with skin (85 g).
Calorie content: 216
Fat: 14.4 g
Sodium: 83.3 mg
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Protein: 20.2 g
Selenium: 21.7 mcg
Niacin: 5.4 mg
Carbohydrates
There are no carbohydrates, fiber or sugar in a fried chicken wing.
Fats
Fried chicken wing with skin contains 14.4 grams of fat. Of these, 4.2 grams are saturated fats, 6.6 grams are monounsaturated and 3.1 grams are polyunsaturated.
Protein
One chicken wing contains 20.2 grams of protein.
Vitamins and minerals
Chicken wing is an excellent source of selenium, providing 21.7 mcg or 39% of the daily value, and niacin, providing 5.4 mg or 34%. It is also an excellent source of vitamin B6, providing 0.5 mg or 29% of the daily value. And it is also a good source of phosphorus, providing 125 mg or 10% of the daily norm.
Calories
One chicken wing with skin contains 216 calories.
Nutritional value of chicken legs
Nutritional value of one grilled chicken leg with skin (71 g).
Calorie content: 146
Fat: 8.2 g
Sodium: 278 mg
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0.1 g
Protein: 18.2 g
Selenium: 18.2 mcg
Niacin: 4.2 mg
Carbohydrates
Chicken leg does not contain carbohydrates.
Fats
There are 8.2 grams of fat in a fried chicken drumstick with skin. Of these, 2 grams of saturated fat, 3.4 grams of monounsaturated and 1.1 grams of polyunsaturated.
Protein
One chicken leg contains 18.2 grams of protein.
Vitamins and minerals
Chicken drumstick is an excellent source of selenium, providing 18.2 mcg or 33% of the daily value, and niacin, providing 4.2 mg or 26%.
Calories
One chicken leg with skin contains 216 calories.
Nutritional value of whole chicken legs
Nutritional value of one chicken leg with skin (258 g). The chicken leg includes the shin, thigh and back.
Calorie content: 475
Fat: 23.2 g
Sodium: 253 mg
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Protein: 61.9 g
Selenium: 66.3 mcg
Niacin: 15.6 mg
Carbohydrates
There are no carbohydrates, fiber or sugar in a fried chicken leg.
Fats
There are 23.2 grams of fat in a fried chicken leg with skin. Of these, 6.3 grams are saturated fats, 9.2 grams are monounsaturated and 4.8 grams are polyunsaturated.
Protein
There are 61.9 grams of protein in one chicken leg.
Vitamins and minerals
Chicken leg is an excellent source of selenium, providing 66.3 mcg of more than 100% of the daily value, and niacin, providing 15.6 mg or 97.5%. It is also an excellent source of other vitamins and minerals, including vitamin B6, phosphorus, pantothenic acid, iron and zinc.
Calories
One fried chicken leg with skin contains 475 calories.
Health benefits
Foods high in protein, such as chicken, can bring a number of health benefits. The minerals in chicken can also support good health.
Supports healthy bones
Dietary protein along with calcium helps protect bones. Protein helps maintain calcium retention and bone metabolism.
Helps promote muscle growth
Protein helps your body build muscle mass in combination with an exercise program that includes a strength training program. Protein can also help you maintain lean muscle mass, which can be beneficial as you age.
May help reduce the risk of cardiovascular disease
Selenium is a mineral that is naturally found in foods such as chicken. Some people also take selenium supplements. Scientists know that it can protect cell membranes from free radical damage and prevent platelets from sticking together. Both of these conditions increase the risk of cardiovascular disease.
May reduce the risk of thyroid disease
Your body stores high levels of selenium in the thyroid gland to help regulate the gland. If you don't have enough of this mineral, you are at greater risk of autoimmune thyroid diseases, including Hashimoto's disease and Graves' disease.
Can support cognitive health in old age
Niacin in chicken may help improve cognitive health with age. Niacin is believed to protect brain cells from stress and injury. And niacin deficiency has been linked to cognitive decline, such as memory loss and dementia.
Allergies
Allergy to poultry is rare, but possible. Some people with egg allergies may have a secondary allergy to poultry. With this type of allergy, reactions usually occur upon contact with raw poultry, and not when eating cooked poultry.
Side effects
Chicken is not suitable for those who adhere to a plant-based diet, as it is animal protein.
People with kidney disease should be careful to consume too much protein. If you have kidney disease, talk to your doctor about the best sources and amounts of protein for you.
Varieties
You can purchase pre-cut, packaged and ready-to-eat chicken parts. The most economical choice, as a rule, is to buy a whole bird and use all parts of the chicken.
Storage and security
Store the bird in the refrigerator for 1-2 days if it has been stored in the refrigerator since purchase. Or store it in the freezer for up to nine months if it has been frozen since the date of purchase.
When you cook chicken, make sure you cook the bird to the proper internal temperature for food safety purposes. Most of the chicken can be baked in the oven at about 190 degrees Celsius until it reaches the appropriate temperature.
Manufacturers recommend using a meat thermometer to check the temperature of the chicken. Place the thermometer in the thick part of the meat, making sure that it does not touch the bones.
A whole fried chicken should reach an internal temperature of 82 Celsius.
The shins, thighs, legs and wings should also reach an internal temperature of 82 degrees Celsius.
Boneless chicken should reach an internal temperature of 77 degrees Celsius.
Be sure to thoroughly clean all surfaces on which you cooked raw chicken, including boards and knives. Most experts also recommend using plastic cutting boards for cooking chicken because they can be washed in the dishwasher and at a higher temperature.
How to cook
The way you cook chicken can significantly change the nutritional value of the dish. Stewing on water or cooking, as a rule, are the most useful ways of cooking. Frying or stewing meat in butter or vegetable oil will add a lot of fat and calories. Breading chicken in flour and other ingredients will also increase the amount of carbohydrates.
Adding popular chicken seasonings, such as barbecue sauce, olive oil, or dipping sauces, can give chicken dishes flavor and variety.
