Nutrition Facts For Black Chicken

Black, or blackened chicken, is flavorful and juicy, moderate in calories and usually low in fat, as it is made with skinless chicken breasts. Like roasted or baked chicken, blackened chicken is rich in nutrients present in poultry, such as protein, B vitamins and certain minerals essential for human health.

Identification

Blackened chicken is coated with spices and sautéed quickly over high heat so that the outside chars, then baked in the oven to cook through. Originally a Cajun-inspired dish, the spice rub and searing characteristic of "black" proteins may be used for certain types of fish as well. Despite its name, the chicken is not actually black in color, but is dark, often a brown or deep maroon hue.

Basic Nutrient Stats

According to a recipe published on AllRecipes.com, blackened chicken is made with skinless chicken breasts rubbed with a mixture of herbs and spices that includes cayenne pepper, thyme, paprika, cumin, white pepper, salt and onion powder prior to cooking. One serving, or one chicken breast, seared and baked, without added fat, provides 130 calories, 3 g fat, 1 g saturated fat, 31 g protein, 67 mg cholesterol and 390 mg sodium.

Protein Powerhouse

Blackened chicken is high in protein. According to the Institute of Medicine Dietary Reference Intakes, the Recommended Dietary Allowance, or RDA, for protein for adults is .36 g per lb. body weight. Thus an individual who weighs 150 lbs. needs roughly 55 g protein daily. For this individual, one serving of blackened chicken meets over 50 percent of his requirement for protein. Protein serves as the major structural component of all body cells and tissues. Certain proteins function as enzymes and are needed to synthesize antibodies, your immune system defenders, as well as hormones such as insulin.

Vitamins

Blackened chicken is an excellent food source of two vitamins, niacin, also known as vitamin B3, and vitamin B6. One-half of a whole breast, or about 86 g, meets 59 percent of the Recommended Daily Value, or DV, for niacin and 26 percent for vitamin B6. The B vitamins are important for energy metabolism, or helping to release energy from the foods you eat. Vitamin B6 helps to synthesize red blood cells and neurotransmitters, or chemical messengers, in the brain.

Minerals

One serving of blackened chicken is rich in phosphorus and selenium, meeting 20 percent of the DV for phosphorus and 34 percent of the DV for selenium. These minerals serve important functions in the body. Phosphorus is essential for building and maintaining strong bones and teeth and plays a role in energy metabolism. Selenium, a trace mineral, is necessary for maintaining a healthy, strong immune system. Selenium also helps to regulate thyroid gland function.