Nutrition

Fresh Chicken Means a Healthier You!

Chicken has exceptional nutritional value and is an excellent source of high-quality, complete protein. Chicken is lower in saturated fat than most other meats and provides many other essential nutrients required for optimal health. Chicken is naturally low in sodium, carbohydrates, and is trans-fat free. Including chicken as part of your healthy diet, paired with other fresh food choices, is a terrific way to help you stay healthy.

Calorie, Protein, and Fat Content of 100-gram Portion Uncooked Select Canadian Chicken Parts

Skinless breast

Calories: 120
Protein (g): 23
Fat (g): 2.5

Skinless drumstick

Calories: 115
Protein (g): 19.5
Fat (g): 3.5

Skinless thigh

Calories: 120
Protein (g): 20
Fat (g): 4

Skin-on breast

Calories: 165
Protein (g): 23
Fat (g): 2.5

Skin-on drumstick

Calories 160
Protein (g): 18
Fat (g): 9.0

Skin-on thigh

Calories: 220
Protein (g): 16.5
Fat (g): 16.5

Ground chicken

Calories: 140
Protein (g): 17.5
Fat (g): 8

Drumettes & wingettes

Calories: 190
Protein (g): 17.5
Fat (g): 13

Liver & giblets

Calories: 120
Protein (g): 17
Fat (g): 5
Protein
All cuts of chicken are excellent sources of high-quality protein, ranging from 20-30 grams per 100-gram cooked serving. Research shows that eating 25-30 grams of protein per meal helps maintain overall health. Consuming adequate amounts of protein throughout the day can also help you maintain a healthy weight by helping you feel full for longer.

Protein is essential for good health

  • It’s one of the vital building blocks of life.
  • Required for creating every cell in your body.
  • Critical for building, repairing, and maintaining healthy muscles, skin, eyes, hair, nails, and even bone.
  • It aids in healthy immune function and other vital body processes such as blood clotting and production of hormones and enzymes.

Not all proteins are created equal

  • Proteins are made up of different amino acids.
  • Your body can create some amino acids, but there are many essential amino acids that only come from food you eat.
  • You need a variety of amino acids every day for health.
  • Chicken and other animal-based proteins are excellent sources of all the essential amino acids.
  • Animal proteins are more like the proteins found in our bodies. This means they are used more efficiently than plant-based proteins.
  • Plant proteins do not contain all the essential amino acids, except for soy, quinoa, and barley.
  • Health Canada reports there are no plant-based sources of protein that qualify as “excellent sources of protein.”
Vitamin B12
  • Only animal-based foods like chicken contain the essential nutrient B12.
  • Dark meat from thighs and drumsticks contains exceptionally high amounts of B12.
  • B12 plays a critical role in brain function and development of healthy red blood cells.
  • Chicken is also a good source of many of the other B vitamins, including Biotin, Thiamin, and Riboflavin. These nutrients are essential for several important processes such as converting food into usable energy and development of healthy skin, nails, and hair.
Iron
All cuts of chicken are excellent sources of easily absorbed iron, called heme-iron.

  • Heme-iron is more easily absorbed by the body than non-heme iron found in plant-based foods.
  • Dark chicken meat is higher in iron than white meat.
  • Iron is an important nutrient for building healthy red blood cells, for preventing anemia, and for promoting normal brain function.
  • Regularly including rich sources of iron in your diet may prevent anemia.
  • Iron carries oxygen from the lungs to every cell in your body.
Potassium
  • Most often we think of fruits and vegetables as being excellent sources of potassium, but chicken also contains high amounts of this important mineral.
  • Potassium is essential for maintaining healthy bones, kidneys, nerves, and muscle.
  • It plays an important role in maintaining normal blood pressure, fluid balance in the body, and heart rate.
Zinc
  • Chicken is an excellent source of zinc, a mineral that is vital in promoting a healthy immune system and in helping wounds heal.
  • Zinc is required for proper smell and taste and needed for normal growth and development.
  • It’s especially important for infants, children, adolescents, and pregnant women.
Magnesium
  • Chicken is high in magnesium, a mineral required for important functions, such as maintaining a healthy heart by working along with other minerals to control blood pressure.
  • Consuming adequate amounts of magnesium reduces the risk of osteoporosis, stroke, diabetes, and even migraine headaches.
Phosphorus
  • Chicken is high in phosphorus, a mineral important for building healthy teeth and bones.
  • It also helps your body use other vitamins and minerals.
  • Phosphorus helps with nerve signaling, kidney function, muscle contractions, and with maintaining a normal heartbeat.