Chicken is a versatile and fairly inexpensive meat, so it's no wonder that it's a popular staple of many diets. With several cuts available and hundreds of different recipes, chicken can be made into almost anything. Keep in mind that chicken dishes are high or low in fat depending on how they are prepared. Purchasing a whole chicken and cutting it up and cooking it yourself not only gives you control over nutrition, it's less expensive than buying pre-cut, skinless, boneless pieces of chicken.
Identification
Chickens are classified based on age and size, which determines the best cooking method. A broiler-fryer chicken is no larger than 3 1/2 lbs. and no older than 2 1/2 months. Chickens are often labeled as broiler-fryers, roasting or stewing, but not always. Packages of pre-cut chicken are often from broiler-fryers because of their versatility in preparation.
Calories
The calorie content of chicken depends on the cooking method and the size of the portion. A quarter of a roasted chicken is roughly 8.8 oz. and contains around 280 calories. There are 6.74 g of fat in each serving, and 61 calories come from the fat content. In contrast, a 12 oz. serving of fried chicken contains around 900 calories, with 52.39 g of fat and 472 calories stemming from fat. A quarter of a stewed chicken contains 365.5 calories and 20.98 g of fat.
Nutrition
A roasted chicken quarter contains 162.16 mg of cholesterol and 187.11 mg of sodium. A serving of fried chicken adds up to 285.76 mg of cholesterol and 309.58 mg of sodium. Stewed chicken has 130.5 mg of cholesterol and 112 mg of sodium in each serving. It also provides 277 mg of potassium in each quarter. Chicken does not contain carbohydrates.
Protein
Broiler-fryer chickens are an excellent source of protein. A roasted quarter provides 51 g of protein, which is 101 percent of your recommended daily intake. The Harvard School of Public Health points out that poultry is one of the healthiest sources of animal protein. An adequate amount of protein in the diet is essential for healthy bones, muscles, skin, tissues and hair.
Preparation
The key to keeping chicken healthy is in the preparation. While some chickens are raised and sold specially as roasting chickens, broiler-fryer chickens can also be roasted. Use a roasting pan with a rack so the grease drips away from the chicken. Grilling or broiling is a good way to reduce the amount of oil or fat you need to cook chicken.
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