You can prepare chicken in a number of ways. Chicken tastes good roasted, fried and stewed, and is often boiled to make chicken soup. Boiling chicken adds no fat to the meat; it adds no flavor, either, if the chicken is boiled in water. Poultry is a good choice for dieters, as it is low in calories and fat, but high in nutritional value.
A 4 oz. serving of boiled chicken contributes 110 calories to your meal. Based on a 2,000 calorie diet, this counts for 5.5 percent of the calories you can consume daily. Meals should have 300 to 600 calories, depending on your calorie needs and nutritional goals.
The fat content of boiled chicken makes it an attractive option for low-fat diets, as one serving contains 1 g of fat. Fat should account for only 20 to 35 percent of the calories you eat daily to decrease your risk of weight gain and heart problems. A serving of boiled chicken contains no carbohydrates, although it is a source of high quality protein. One portion has 27 g of protein, which is 48.2 to 58.7 percent of the recommended daily intake.
Boiled chicken contains iron, a mineral that helps oxygenate your body. One serving of boiled chicken provides 4 percent of the amount you need each day. To boost the iron content of your boiled chicken, consider adding a side of spinach, an iron-rich vegetable, or including spinach in chicken soup. Without adequate levels of iron in your diet, you may develop anemia.
One serving of boiled chicken contains 70 mg of cholesterol. Monitor your diet closely, and don't consume more than 300 mg of cholesterol each day. Too much dietary cholesterol can put you at risk of coronary heart disease.
Eat chicken on a regular basis may help prevent colorectal cancer. Research published in the December 2005 issue of “The American Journal of Gastroenterology” notes that a cohort of 1,500 patients who had colonoscopies for the purpose of polyp removal were surveyed about their typical meal plans. Follow-up surveys after one and four years revealed that study participants who ate a lot of white chicken meat had a lower risk of precancerous colorectal formations.