Chicken meat has an interesting nutritional quality because it is rich in good quality protein, has a low fat content and a good lipid profile, and a non-negligible heme iron content.
Good quality proteins
We need protein every day since they participate in many functions in the body. They provide essential amino acids (which are not produced by the body and must be provided by the diet) essential for the growth, development and maintenance of muscle mass.
Chicken is an excellent source of protein: it is very well absorbed by the body and provides all the essential amino acids.
100 g of chicken = on average 25 g of protein
Same amount of protein as per 100 g of grilled beef steak
Without the skin for people who want to limit fat
The chicken meat has a low fat content: about 4 g of fat per 100 g. This rate is 3 to 5 times lower compared to most pieces of red meat. These lipids are mostly unsaturated fatty acids, qualified as good fats for cardiovascular health.q
The breast is the poorest piece of fat (1.3 g per 100g), one leg contains a little more (6.2 g per 100 g). This amount of fat increases when you eat chicken with your skin:
100 g of chicken leg (meat + skin) = 10 g of fat
100 g of chicken wing (meat + skin) = 16 g of fat
Occasionally, one can allow oneself to eat the skin of a good roast chicken, but that does not have to become a habit … In everyday life, it is better not to eat the skin of the chicken.
A good source of minerals and vitamins
Chicken meat provides your body with a significant amount of phosphorus and selenium, as well as iron and zinc. Compared to beef, chicken contains less zinc and iron, but it is in the form of heme iron more easily assimilable than non-heme iron contained in foods of plant origin.
Chicken meat is a good source of B vitamins: it is particularly rich in vitamin B3 and vitamin B6.
The method of preparation of the chicken can obviously vary greatly the nutritional value: breaded and fried chicken will of course absorb a lot of fat.