Chicken is one of the most common kinds of poultry on the whole planet. This is mainly because the expenses & efforts required to raise chickens is quite lower than other poultry animals. Moreover, due to its easy availability and taste, people around the world love to eat chicken. For this, people have tailored various chicken-based cuisines according to their tastes and recipes. One of the most common reasons for this is the nutritional value of this amazing food item. To provide you with a better idea, here are all the chicken nutrition facts in thighs, wings, breasts, legs, and more.
Chicken Nutrition Facts
As the name suggests, whole chicken refers to the chicken bones, meat, and skin in one piece. Also, whole chicken costs much lesser than buying individual pieces like breasts, legs, thighs, or wings. Also, it can be roasted or grilled altogether, or you can cut pieces to cook them separately. It can cut into 8 pieces i.e. 2 wings, 2 thighs, 2 half-breasts, and 2 drumsticks. A whole chicken is loaded with proteins, vitamins, minerals, calories, saturated fats, polyunsaturated, and monounsaturated fats. Here are the whole chicken nutrition facts that you must know about.
- Protein In Whole Chicken – Protein is one of the most sought after nutrients when it comes to chicken, and it helps to build muscles.
- Calories In Whole Chicken – Apart from protein, calories are also prominent in a whole chicken, and these are essential for weight gain.
Here are the values of grilled chicken calories and protein in whole chicken (cooked/roasted).
- Only Whole Chicken Meat (values in grams):
|Whole Chicken – Meat Only||Whole Chicken – Meat & Skin|
|Calories – 167 Proteins – 25g Total Fat – 6.6g Saturated Fats – 1.8g Monounsaturated Fats – 2.5g Polyunsaturated Fats – 1.5g Sodium – 0.075g Iron – 0.0012g Cholesterol – 0.075g||Calories – 239 Proteins – 24g Total Fat – 13.4g Saturated Fats – 3.7g Monounsaturated Fats – 5.4g Polyunsaturated Fats – 2.2g Sodium – 0.076g Iron – 0.0013g Cholesterol – 0.073g|
Chicken legs include the thighs and drumsticks portion, which is mainly the part known as dark meat. Many people tend to not eat dark meat as it is considered to be high in fats. But there are other people who love eating chicken legs due to its taste and feel. Here are all the nutrition facts of 4oz chicken legs, especially protein in chicken leg & calories in chicken leg.
|1 Chicken Leg (Raw & Without Bone)||1 Chicken Leg (Grilled & With Bone)|
|Calories – 270g Proteins – 29.6g Total Fat – 15.3g Saturated Fats – 4.4g Monounsaturated Fats – 6.4g Polyunsaturated Fats – 3.7g Sodium – 0.12g Iron – 0.0016g Cholesterol – 0.10g||Grilled Chicken Calories – 237g Proteins – 31g Total Fat – 12g Saturated Fats – 3.2g Monounsaturated Fats – 2.5g Polyunsaturated Fats – 4.5g Sodium – 0.13g Iron – 0.0016g Cholesterol – 0.16g|
Cooked Chicken Breast
Chicken breasts are one of the most prominent sources of lean proteins. Most of the people working on building muscles consume it to speed up the process. As these are cost-friendly and readily available, they are always included in healthy diet plans. Furthermore, they help in strengthening the bones and suppressing your hunger. Thus, if you want to lose weight, you can always consume these.
To provide a better idea, here are the nutrition facts of 100g chicken breasts, especially calories in cooked chicken breast.
|Cooked Chicken Breast (Skinless, Boneless)||Cooked Chicken Breast (With Bones & Skin)|
|Calories In Cooked Chicken Breast – 165 Proteins – 31g Total Fat – 3.6g Saturated Fats – 1g Monounsaturated Fats – 1.2g Polyunsaturated Fats – 0.7g Sodium – 0.074g Iron – 0.001g Cholesterol – 0.085g||Calories In Cooked Chicken Breast – 198 Proteins – 31g Total Fat – 7.7g Saturated Fats – 2.3g Monounsaturated Fats – 3.1g Polyunsaturated Fats – 1.8g Sodium – 0.071g Iron – 0.001g Cholesterol – 0.084g|
Chicken thighs are known to be softer and tastier than the breast part. Also, it is known as the dark meat, which is said to more nutritional than the light one. However, the fat content in chicken thighs is quite more than that in the breast portion. Moreover, the cost of a chicken thigh is far lesser as compared to that of the thigh. Thus, it is more convenient and reasonable to buy for everyone. To provide you with a better idea about nutrition, here are the values of calories and protein in chicken thigh (100g).
|Chicken Thigh (Without Skin)||Chicken Thigh (With Skin)|
|Calories – 210 Protein In Chicken Thigh – 27g Total Fat – 11g Saturated Fats – 3g Monounsaturated Fats – 4.1g Polyunsaturated Fats – 2.5g Cholesterol – 0.095g Iron – 0.0013g Sodium – 0.088g||Calories – 230 Protein In Chicken Thigh – 26g Total Fat – 16g Saturated Fats – 4.2g Monounsaturated Fats – 6.2g Polyunsaturated Fats – 3.5g Cholesterol – 0.095g Iron – 0.0013g Sodium – 0.085g|
Chicken drumstick refers to the lower part of legs and it’s shaped like a drumstick. It can be either eaten with fork & knife or directly picked up using fingers to eat. These are loaded with essential nutrients like proteins, minerals, vitamins, and amino acids. The number of calories and the amount of chicken drumstick protein depends upon the cooking style. You can either cook it by frying or grilling it or you can cook a dish with it. To provide you a better idea about nutritional values, here’s the amount of chicken drumstick protein and calories (100g).
|Chicken Drumstick (Without Skin)||Chicken Drumstick (With Skin)|
|Calories – 180 Proteins – 29g Total Fat – 5.8g Saturated Fats – 1.6g Monounsaturated Fats – 2g Polyunsaturated Fats – 1.5g Sodium – 0.095g Iron – 0.0013g Cholesterol – 0.093g||Calories – 220 Proteins – 28g Total Fat – 11.4g Saturated Fats – 3.2g Monounsaturated Fats – 4.3g Polyunsaturated Fats – 2.5g Sodium – 0.090g Iron – 0.0013g Cholesterol – 0.091g|
Chicken is one of the most nutritious and best sources of protein on the planet. The above-mentioned charts represent the nutritional values, such as chicken protein per 100g. If we talk generally, the approximate nutritional values per 100g of chicken are mentioned below.
|Chicken Nutrition Per 100g|
|Chicken Protein Per 100g – 23.7g Calories – 110 Total Fat – 1.5g Saturated Fats – 0.5g Monounsaturated Fats – 1.5g Polyunsaturated Fats – 1.5g Sodium – 0.05g Iron – 0.0012g Cholesterol – 0.05g|
Note – These are all approximate values, which have been calculated by finding the average amounts of chicken nutrition around the world.
Benefits Of Eating Chicken
Here are some of the proven benefits of eating chicken or including chicken in your diet plan.
- Weight Loss – Chicken is one of the best sources of lean protein and other essential nutrients. If you are working on getting into shape, then eating chicken protein can help in quicker and stronger muscle building. However, you have to avoid eating fried or preserved chicken to get better results.
- Protein – Chicken is one of the cheapest and best sources of protein on the planet. Protein is very important to keep skin, bones, muscles, and tissues healthy. Thus, you can get the required amount of protein from chicken easily.
- Nutrition – Apart from protein, chicken is loaded with other nutrients like vitamins, minerals, amino acids, and omega-3s. Thus, it is considered to be one of the healthiest foods for non-vegetarians around the world.
- Other Health Benefits – There are several medically proven health benefits of eating chicken regularly. These include cholesterol management, BP management, stress alleviation, and immunity-boosting. This is why nutritionists around the world recommend eating chicken as a part of every healthy diet plan.
The Bottom Line!
So these are all the nutrition facts in thighs, wings, breasts, legs, and other parts. These values are mostly the average nutrition found in 3.5 ounces of chicken i.e. calories & chicken protein per 100g. If you want to consume good amounts of protein regularly, then you must definitely include chicken in your diet. Also, if you don’t want to gain weight, avoid eating more fried chicken. Therefore, it’s highly recommended to get in touch with a dietician to get a personalized diet plan made for you.