Nutritional Value Of Chicken

Chicken is known to be a highly nutritious food, containing a variety of essential minerals and vitamins. It is one of the healthiest foods available, packed with a complete range of body building nutrients. The unsaturated fats present in chicken even help lower the cholesterol levels of the body. The skin of chicken contains fats, which can be removed to avoid the consumption of excess fats and improve its nutritional qualities. Baking, roasting, grilling or poaching retains maximum nutrients in chicken and increases its health value. Read the article to know the complete nutritional value of chicken.

Chicken Nutrition Facts

Amount of Chicken: 4.00 oz-wt

Total Weight of Chicken: 113.40 g

Nutrients	Amount
Basic Components
Protein	33.79 g
Water	70.81 g
Ash	1.12 g
Calories
Total Calories	223.40
Calories From Fat	79.40
Calories From Saturated Fat	22. 35
Fats
Total Fat	8.82 g
Saturated Fat	2.48 g
Mono Fat	3.44 g
Poly Fat	1.88 g
Vitamins
Vitamin A IU	105. 46 IU
Vitamin A Retinol Activity Equivalent	30.62 RE
Niacin – B3	14.41 mg
Vitamin E (alpha equiv)	0.30 mg
Folate	4.54 mcg
Minerals
Calcium	15.88 mg
Copper	0.06 mg
Iron	1.21 mg
Magnesium	30.62 mg
Manganese	0.02 mg
Phosphorus	242.68 mg
Potassium	277.83 mg
Selenium	28.01 mg
Sodium	80.51 mg
Zinc	1.16 mg
Mono Fats
18:1 Oleic	2.81 g
Poly Fats
18:2 Linoleic	1.60 g
18:3 Linolenic	0.07 g
Other Fats
Omega 3 Fatty Acids	0.11 g
Omega 6 Fatty Acids	1.68 g
Amino Acids
Alanine	1.91 g
Arginine	2.08 g
Aspartate	3.01 g
Cystine	0.44 g
Glutamate	4.99 g
Glycine	1.95 g
Histidine	1.02 g
Isoleucine	1.73 g
Leucine	2.49 g
Lysine	2.80 g
Methionine	0.92 g
Phenylalanine	1.33 g
Proline	1.53 g
Serine	1.18 g
Threonine	1.41 g
Tryptophan	0.39 g
Tyrosine	1.11 g
Valine	1.66 g

Buying & Storage Facts

Whole chicken should have a solid and plump shape and a rounded breast. When purchasing whole chicken or chicken parts, take care that it feels pliable on being pressed gently. Also, it should not have an ‘off’ smell.
The skin of chicken should be opaque and not spotted, regardless of its color.
If you have to purchase frozen chicken, ensure that it’s frozen solid, but devoid of any icy deposits or freezer burn. Frozen chicken with frozen liquid in the package should be avoided.
Purchase organically-raised chicken, if possible. Organic and ‘free-range’ methods of raising poultry produce chicken that is tasty and better for health.
Go for chicken breasts with skin intact and remove the skin from them after cooking. This improves the moisture, flavor and aroma of the chicken meat.
Store chicken in the coldest section of the refrigerator. Its packing is to be tightly secured in order to prevent it form contaminating other foods. Raw chicken can be kept in the refrigerator for 2 days.
If you want to freeze chicken, remove it from the packaging and wash it thoroughly. Pat it dry and wrap in an aluminum foil or freezer foil carefully, so as to keep it as airtight as possible.

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