Chicken is one of the most popular meats, consumed widely in restaurants and at home. This may be, in part, due to the fact that chicken contains less fat than beef or pork, and its milder taste compliments any side dish. The lower fat content of chicken is not the only nutritional advantage it offers; there are many vitamins and minerals that make it a wise food choice too.
Protein
The best known nutritional component of chicken is protein. According to NutritionData, a website that lists nutritional information from the USDA, one cup of roasted chicken (light meat) contains 38 grams of protein, which is 76 percent of the Recommended Daily Allowance (RDA.)
Choline
Choline is a form of lecithin, and according to the Linus Pauling Institute, it protects the liver from damage and cancerous cell changes, and keeps cholesterol from building up in the liver. A study from Kansas State University shows that when lecithin and cholesterol are eaten together, the lecithin can block the absorption of the cholesterol. This is an added benefit when eating chicken, as the one cup of roasted chicken mentioned above also contains 105 milligrams of cholesterol.
Vitamins
Chicken is also loaded with vitamins, particularly B vitamins such as thiamin, riboflavin, niacin, vitamin B6 and folate. The B vitamin with the highest concentration is niacin, coming in at 14.7 milligrams in a one cup serving of chicken. This is 73 percent of the RDA. The Mayo Clinic claims that niacin raises levels of HDL (good) cholesterol, and also helps maintain the health of the nervous system and digestive system. It is also important to the health of the hair, eyes and skin. All of the B vitamins help play a role in the metabolism of fats, as well.
Other vitamins found in chicken in lesser amounts are vitamins A, E and K.
Minerals
Chicken contains several minerals that contribute to the health of the body. The mineral with the largest concentration in chicken is selenium. In a one-cup serving of light meat, there are 36.1 micrograms of chicken, which is 52 percent of the RDA. According to the National Institutes of Health, selenium is an antioxidant and has been found to reduce the risk of prostrate cancer and may improve asthma and bronchitis symptoms. Other minerals in chicken are phosphorus, with 304 milligrams, which is 30 percent of the RDA. The NIH states that phosphorus works with B vitamins to help muscles contract and helps maintain heart and kidney health. Magnesium, iron, zinc, calcium, potassium and copper all add to the vital minerals found in chicken.
With only 71 milligrams of sodium, less than 1 carbohydrate and 6 grams of fat, chicken is a meat that can benefit almost any diet.
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