Even with the growing popularity of plant-based eating, chicken remains one of the most popular sources of protein in the United States. In fact, every year, Americans eat 8 billion chickens. For health-conscious people, grilled chicken breast is often the preferred way to eat bird. Fried chicken may be delicious, but it’s also high in trans fats It is associated with raising the level of harmful LDL cholesterol and negatively affects the heart.
Still, you might be wondering Just How much healthy roasted chicken is compared to cooking in other ways – especially when it comes to roasting, baking or frying, not just frying. Does it make a big difference in the way you cook chicken? Besides the cooking method, it’s also helpful to know how chicken stacks up against other protein sources so you can compare them based on their complete nutritional characteristics, not just their protein content. If you eat chicken on a regular basis, here’s what nutritionists want you to know.
How many calories are in grilled chicken breast?
There are 284 calories in a six-ounce grilled chicken breast.
Nutrition Facts for Grilled Chicken Breast (per 6 ounce piece)
- Total fat: 6.5 grams
- Cholesterol: 204 mg
- sodium: 413 mg
- Potassium: 806 mg
- Carbohydrates: 0 g
- the basic: 0 g
- protein: 57 grams
- Vitamin A: 1% of the recommended daily amount
- Calcium: 1% of the recommended daily amount
- iron: 5% of the recommended daily amount
Related Topics: Can You Eat Too Much Protein? And how much is too much? Here are the signs that you are getting more than you need
How does grilled chicken breast compare to other protein sources
When it comes to protein, Recommended daily amount About 46 grams per day for women and 56 grams per day for men. (The exact amount recommended varies based on age, body weight, and activity level.) A whole chicken breast meets this goal, but since it’s important to include protein in every meal and not just one, it’s best to eat less chicken (such as half of a grilled chicken breast) at one meal while getting the rest of the protein from other sources at other meals.
In general, a registered dietitian and Take your vitamins author Masha Davis, MPH, RDNAnd the He says grilled chicken breasts are a good source of lean protein. “Skinless chicken breast is the smallest nugget of chicken and is the perfect choice to support or maintain weight loss and muscle building,” she says. “Compared to other meat sources, chicken breast offers lean protein, which means it provides fewer calories due to its lower fat content,” she says.
Registered Dietitian Dana Angelou White, RD, MS, ATCDavis says grilled chicken breast is higher in protein and lower in fat than lean cuts of beef and pork, as well as lean cuts of chicken. She says that one of the benefits of meat as a source of protein across the board is that it all contains all the essential amino acids, which are the building blocks of protein that can only be obtained through the diet.
While grilled chicken breast appears to be an ideal source of protein compared to other meat sources, the comparison is more complicated when compared to plant-based protein sources, such as tofu, beans, and lentils. If you’re comparing foods only on protein content, chicken comes out ahead. “Both tofu and beans are great sources of plant-based protein and an ideal choice for protein diversification. [But] While these plant-based sources also provide lean protein, chicken is much higher in massive protein content, says Davis.
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Related: 10 Protein Sources That Will Help You Lose Body Fat
However, White says that plant-based protein sources have stronger nutritional properties than grilled chicken breast. “If we look at other micronutrients, there are more diverse ones. Plant proteins, such as legumes, contain some nutrients not normally found in meat including fiber and calcium.
The bottom line here: Eating a variety of protein sources will ensure that you get a wide range of nutrients. “It is important to add variety to your diet, especially protein sources. Different proteins will provide diverse contents of nutrients such as unsaturated fats, dietary fiber, and vitamin D,” says Davis.
Related: 16 high-protein foods to add to your diet
How healthy is grilled chicken compared to cooking it in other ways?
According to both dietitians, the reason grilled chicken is healthier than fried chicken is because fried chicken is high in fat — not the “good” kind of fat found in avocado or fish. The type of fat in fried foods is trans fat. “Search It shows that frequent consumption of fried foods is associated with a higher risk of type 2 diabetes and high blood pressure, says Davis.
However, grilling chicken isn’t the only healthy way to enjoy it. Frying, steaming, browning, and baking are all perfectly healthy, says Davis. “These methods do not significantly alter the safety of the chicken and often require minimal ingredients such as a spray of olive oil,” she says. Air frying is also a healthy way to cook chicken because it does not use the oils containing trans fats that traditional frying does.
“I love the high heat of the chicken breasts to help the juices roast: the grill, air fryer, or cast-iron skillet work beautifully,” says White. “Bone in and skin out chicken breast can be roasted in the oven on a tray at 400. The skin and bones help preserve the freshness and flavor of the meat and can be removed after roasting.” She says other ways to help retain moisture include seasoning, which helps add extra flavor to lean chicken breasts.
As you can see, there are many different ways to prepare chicken in a healthy way; Barbecue is a great option, but it’s not the only one. It’s also clearly an ideal way to achieve your protein goals. However, nutritionists stress the importance of eating a variety of foods. By switching up your protein sources, you will enjoy a wide range of nutritional benefits. You will likely find that your meals will be more interesting too!
Next, check out these 30 healthy ways to prepare chicken.
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