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Chicken — Nutrients, Health Benefits, And Shopping Tips

Chicken photo

Listonic Team

September 4, 2024

Chicken is a versatile and popular protein source around the world. Learn about the nutritional benefits of chicken, how to select and prepare it safely, and tips for cooking methods that enhance its flavor and retain its nutrients.

Nutrients

Check the detailed nutritional values of chicken, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 239 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein27 g54%
Sodium82 mg3.57%
Total Fat14 17.95%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes chicken stand out:

27 g

💪 High Protein Content

Key takeaways

🛒
For crisper chicken nuggets and french fries, crumple the foil before baking in the oven. If using pan, try preheating it in the oven first.
😋
Chicken is one of the most widely consumed meats worldwide and a versatile protein source.
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Store fresh chicken in the fridge for 1-2 days. For extended storage, freeze it in an airtight container or freezer bag for up to 9 months.

Health benefits

Learn how chicken can be a lean protein source that supports muscle health and contributes to a nutritious diet.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Contains essential vitamins and minerals such as B vitamins, selenium, and phosphorus, which support energy metabolism, immune function, and overall health.
  • Low in fat when skinless, making it a lean source of protein.
  • Versatile in cooking, offering various ways to prepare and incorporate into meals.
  • Supports weight management by providing a high-protein, low-calorie option.

Health risks

Learn about the potential health risks and concerns related to chicken.
  • Risk of contamination with harmful bacteria such as Salmonella or Campylobacter, especially if the chicken is not properly cooked to a safe internal temperature.
  • High cholesterol content in certain cuts, particularly with the skin, which can contribute to increased cholesterol levels and heart disease if consumed frequently.
  • Potential for antibiotic resistance due to the use of antibiotics in poultry farming, which can affect the effectiveness of antibiotics in humans.
  • Risk of foodborne illness if chicken is not properly stored, handled, or cooked, leading to potential food poisoning.
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How to choose chicken

Select chicken with a clean smell and a firm texture. The skin should be pale yellow without any discoloration. Chicken should feel cold to the touch and be stored at a proper refrigeration temperature to ensure freshness.

Avoid chicken that has a sticky texture or any off odors, as these are indicators of spoilage. Ensure the packaging is intact and does not show any signs of damage, which can affect the chicken's quality.

How to choose chicken

How to store chicken

Proper refrigeration is crucial for fresh chicken, which should ideally be consumed within 1-2 days. Store it in its original packaging or in a sealed container to maintain freshness. For extended storage, chicken can be frozen for up to 9 months, and using methods like vacuum-sealing can help preserve its quality over time.

Leaving chicken at room temperature can encourage the growth of harmful bacteria, rendering it unsafe to eat. Once thawed, it is best to avoid refreezing, as this can compromise both texture and flavor. Ensure that all utensils and surfaces are clean to minimize the risk of contamination.

✅ Extra Tip

To further extend the freshness of chicken in the refrigerator, consider placing it on a tray lined with paper towels; this helps absorb any excess moisture and prevents the chicken from sitting in its own juices.

How long does it last?

Chicken can last for 1-2 days in the refrigerator. For longer storage, chicken can be frozen for up to 9 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

What to do with leftovers?

Leftover chicken can be used in a variety of dishes. Shred it and add to salads, wraps, or sandwiches for a quick and easy meal, or mix it into a pasta dish with a creamy sauce. Chicken is also great in soups, stews, or casseroles, where it adds protein and flavor.

Use chicken in a stir-fry with vegetables and rice, or toss it with barbecue sauce for a pulled chicken sandwich. If you have a lot of chicken, consider making a batch of chicken enchiladas or using it in a chicken and rice casserole. Chicken can also be chopped and added to a quiche or frittata for a savory breakfast or brunch. For a quick snack, try mixing shredded chicken with buffalo sauce and serving it with celery sticks and blue cheese dressing.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How chicken supports specific health conditions

Chicken is a lean source of high-quality protein, promoting muscle health and aiding in tissue repair. It also contains essential vitamins and minerals like B vitamins and phosphorus, supporting brain function, energy metabolism, and bone health. When consumed without skin, chicken is low in fat, making it ideal for heart health and weight management. Pairing chicken with vegetables or whole grains can further enhance its nutritional benefits, contributing to overall immune health.

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