Read about the nutrition facts, health benefits, nutritional value and calories found in Chicken

Chicken Nutrition

If you are a gourmet to non-vegetarian food, the first thing on your menu is ideally a hot, roasted chicken with tempting flavors and pleasant aromas. The luscious taste of succulent leg pieces when bitten can give a heavenly feeling. The thought itself is sufficient to make you drool over a large platter filled with assorted chicken delicacies. And for those who are looking for the best way to reduce the amount of fat in their meals, chicken is an excellent source of essential nutrients, required by the body. What is more interesting, rather surprising, is that the chicken breast is the leanest part of chicken which contains less than half the fat of a trimmed T-bone steak. With this, you have more reasons to buy some extra fresh and fleshy chicken meat to satiate your hunger pangs. Nutritionists and dieticians recommend people to include chicken liver in their regular diet, since this part of chicken is considered as the most nutritious food in the world. So, what makes chicken so healthy and beneficial for your health? Browse through the following section and find for yourself.



It is believed that domestication of poultry first occurred in southern Asia over 4,000 years ago. Even though chicken was constantly consumed by humans throughout history, its popularity fluctuated across different periods. At times, it was considered a luxury food, however sometimes; it had fallen into the category of disregard and obscurity. The earliest European settlers brought chickens with them to the United States. Initially, chickens were raised by individual families for their own consumption, but as towns developed and expanded, surplus chickens were sold or bartered for groceries. In the late 19th century, development of modern refrigeration methods and increase of rapid transportation gave rise to poultry production. The actual development in poultry production rose after World War II. This development made chickens easily available and more popular throughout the country. Today, China, the Russian Federation, the United States, Brazil, Japan and Mexico are the world’s leading producers of chicken.


Health Benefits of Murga (Chicken)


  • Chicken is a great source of lean, high quality protein, which is an essential nutrient for growth and development. It plays a significant role in aiding obese people in weight loss too.

  • Chicken contains vitamin B6 which plays a crucial role as a methyl donor in the basic cellular process of Methylation. Regular consumption of chicken is essential for maintaining steady availability of methyl groups; hence, preventing damage caused to the blood vessels.

  • Niacin present in chicken is exceptionally beneficial for the body. It facilitates the conversion of body’s proteins, fats and carbohydrates into usable energy. Besides, it also helps in optimizing blood sugar regulation as a component of a molecule called glucose tolerance factor, which optimizes insulin activity.

  • Consumption of niacin-rich foods, like chicken, is necessary for providing protection against Alzheimer’s disease and age-related cognitive decline.

  • Vitamin B6 present in chicken is necessary for the body’s processing of carbohydrates, especially the breakdown of glycogen; the form in which sugar is stored in muscle cells.

  • Chicken provides good amounts of the trace mineral, selenium. It is highly effective in thyroid hormone metabolism, antioxidant defense systems and immune functioning. Selenium is known to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells and to induce their apoptosis. Selenium is an important constituent of many proteins, including glutathione peroxidase, which may be very effective in cancer protection. Glutathione peroxidase helps in the detoxification of a wide range of potentially harmful molecules in the liver. Any decrease in the levels of glutathione peroxidase can cause damage to cellular DNA and promote development of cancer cells.

  • Apart from ensuring healthy functioning of the kidneys, liver and the central nervous system phosphorus present in chicken helps in maintaining healthy teeth and bones

  • Studies have proved that regular consumption of chicken assists in preventing bone loss in older people. High protein content is extremely beneficial for the good health of bones.


Nutritional Value & Calories In Chicken 

Amount: 3 oz

Weight: 85 g

Basic Components

15 g


56.1 g


0.7 g


59 mg


Total Calories


Calories From Fats


Calories From Proteins

Fats & Fatty Acids

Total Fat

15 g

Saturated Fat

4.3 g

Monounsaturated Fat

6.2 g

Polyunsaturated Fat

3.1 g

Omega-3 Fatty Acids

182 mg

Omega-6 Fatty Acids

2.8 g


Vitamin A

130 IU

Vitamin C

850 mcg

Vitamin E

515 mcg

Vitamin K

1.9 mcg


51 mcg


101 mcg


5.8 mg

Vitamin B6

292 mcg


4.7 mcg

Vitamin B12

0.26 mcg

Pantothenic Acid

731 mcg


50.7 mg


6.6 mg


9.2 mg


731 mcg


17 mg


124 mg


161 mg


57 mg


1.1 mg


40 mcg


16 mcg


12 mcg


How many calories in chicken (per 100 gm)

Chicken has about 215 calories per 100 gm of weight.


How to Buy Chicken


  • Purchasing chicken is really interesting if you take care of some basic things. While buying whole chickens, always select the ones with a solid, plump shape and a rounded breast.

  • The chicken should feel pliable when gently pressed and should not emanate an “off” smell. Do not buy chicken if the “sell-by” date on the label has already expired.

  • The color of the chicken’s skin, whether white or yellow, does not have any connection with its nutritional value, but it should be opaque and not spotted.

  • While purchasing frozen chicken, it should be frozen solid and not have any ice deposits or freezer burn. Avoid buying frozen chicken that has frozen liquid in the package as it must be defrosted and refrozen.

  • Always buy chicken that is organically raised. If produced by this method, it is both tastier and better for your health. Organically grown chickens are given organically-grown food and are raised without the use of hormones or antibiotics.

  • Even though skinned chicken breasts gives you the lowest fat form of chicken, you should purchase chicken breasts with the skin still intact. Remove the skin from the chicken breasts after cooking to improve the moisture, flavor, and aroma of your chicken.


Chicken Storage Tips


  • Always store chicken in the coldest section of the refrigerator.

  • In case the store packaging is intact and secure, do not disturb the packaging since this will help in reducing the amount of handling.

  • When stored in the refrigerator, make sure that the chicken does not contaminate other foods.

  • Refrigeration can keep raw chicken fresh for two to three days. While freezing chicken, use aluminum foil or freezer paper to wrap the chicken parts carefully to ensure they are airtight. Frozen chicken will last for about one year.

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