Jake Harper
Chicken is a popular option for those seeking a lean protein source, as it provides a significant amount of protein with minimal fat. The number of calories and macros in chicken varies depending on the cut and preparation method. A 3-ounce (85g) serving of chicken breast, for instance, contains no carbohydrates.
Characteristics and Values of 3 oz of Chicken
| Characteristics | Values |
|---|---|
| Calories | 128 |
| Protein | 26 grams |
| Fat | 2.7 grams |
| Carbohydrates | 0 grams |
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What You'll Learn
Lean protein
Chicken is an excellent source of lean protein. The leanest cut of chicken is the breast, which also has the most protein by weight. A skinless, cooked chicken breast (174 grams) contains 56 grams of protein, or 32 grams of protein per 100 grams. This makes it a popular choice for bodybuilders and those looking to lose weight, as it has the fewest calories but can help maintain muscle mass and improve recovery.
While all cuts of chicken provide good amounts of protein, some are leaner than others. The thigh, drumstick, and wing contain extra fat, which can benefit certain health and fitness goals. For example, people looking to build muscle or gain weight may prefer these fattier cuts, as they have more calories. Similarly, those following low-carb or keto diets may benefit from the higher fat content in these cuts, as they need to consume more fat.
However, for those watching their calorie intake, such as bodybuilders preparing for a contest, the chicken breast is the best option. It is worth noting that the way chicken is prepared and cooked can also affect its nutritional value. For instance, removing the skin reduces the fat content, and cooking methods can impact the calorie count.
Overall, chicken is a versatile and popular food that can support a range of nutritional goals. By selecting the right cut and preparation methods, individuals can tailor their chicken consumption to align with their specific health and fitness objectives, whether that involves building muscle, maintaining muscle mass, or losing weight.
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Selenium
Brazil nuts are known to contain the most selenium. Eating six to eight nuts can provide a good amount of selenium. Other selenium-rich foods include bananas, eggs, and some grain products such as bread, pasta, and cereals. For instance, a slice of whole-wheat bread contains 13 mcg of selenium, or 24% of the adult DV. Similarly, grain products like white bread and pasta are often enriched or fortified with selenium and other minerals.
Meats such as roasted ham and beef also contain selenium, with the amount varying depending on the cut. A 3 oz serving of roasted ham provides 24 mcg of selenium, or 44% of the recommended daily intake for adults. A 3 oz portion of roasted chicken contains 22 mcg of selenium, or 40% of the adult DV.
While selenium is crucial for bodily functions, too much of it can be harmful. Selenium deficiency is rare in the United States but can occur in certain parts of the world due to variations in soil selenium levels.
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Phosphorus
Phytate is the major form of phosphorus found in cereal grains, beans, and oilseed meal fed to poultry. However, phytate phosphorus is indigestible to chickens, so other sources of phosphorus are supplemented to meet their needs. Phytase, an enzyme that can break down phytate and release digestible phosphorus, can be added to chicken feed to reduce the amount of phosphorus required from supplements. The efficacy of phytase supplementation depends on various factors, including the microbial source, form of the enzyme, temperature, pH optima, and diet mineral concentration.
Managing dietary phosphorus for poultry is important to prevent environmental contamination and water supply pollution. Reducing the proportion of cereal grains in the diet can lower the amount of phosphorus fed, as excess phosphorus can be excreted in manure. Plant breeders are also working to develop feed grains with lower phytate content and higher available phosphorus to improve phosphorus utilization in chickens.
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Vitamin B6
Chicken is a good source of vitamin B6, also known as pyridoxine, which is one of eight water-soluble B vitamins. A 3 oz serving of chicken wings, for example, provides 44% of the daily value of vitamin B6. A medium-sized grilled chicken breast provides 69% of the daily value.
The recommended daily allowance (RDA) for vitamin B6 ranges from 0.5mg to 1.7mg. Most feedstuff contains enough vitamin B6, with the richest sources obtained from vegetables, whole grains, cereals and their by-products, and nuts. The bioavailability of vitamin B6 in soybean meal-based feed is 65%, and in corn-based feed, it varies from 45% to 56%.
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Calories
The calorie content of 3 oz of chicken depends on the specific cut and preparation method. Chicken is a good source of lean protein, offering a substantial amount of protein per serving, with minimal fat.
A 3-ounce (85g) serving of roasted, broiled, or baked chicken breast with the skin on provides 166 calories, including 6.6 grams of fat and 25 grams of protein. Removing the skin reduces the calorie count to 128 calories, with 2.7 grams of fat and 26 grams of protein. This is because chicken breast contains no carbohydrates, starch, or sugar unless it is prepared with breading or seasonings.
The calorie count can also be influenced by cooking methods and added ingredients. For example, cooking chicken in olive oil or adding marinades will increase the total calories and fat content.
Compared to other cuts of chicken, chicken tenderloins have the lowest calorie content, while the chicken back has the highest. Chicken wings provide 203 calories per 3.5 oz (100g), with 30.5 grams of protein and 8.1 grams of fat. Eating the skin of a chicken wing adds approximately 43 extra calories.
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Frequently asked questions
There are zero grams of carbohydrates in 3 oz of chicken.
Yes, cooking methods can affect the carb content of chicken. For example, if you cook chicken in oil or add marinades, sauces, or breading, you will increase the total amount of carbs.
Chicken tenderloins have the lowest calories, while the chicken back has the highest. Chicken breast is a popular choice for lean protein, as it has a high amount of protein and low amount of fat per serving.
