The term organic, with reference to food, describes the method by which food is grown or raised. Farmers must follow standards set by the U.S. Department of Agriculture's National Organic Program to legally label their chickens as organic. These standards require chickens to have access to the outdoors and to consume organic feed with no added growth hormones or antibiotics. The organic label on food does not address nutritional quality, however. According to the USDA, no evidence exists to prove organic chicken is nutritionally superior to conventionally raised chicken. In other words, the USDA considers organic chicken and conventionally raised chicken to be equivalent from a nutritional standpoint.
Protein
Both organic and conventionally raised chicken are excellent sources of high-quality protein. High-quality protein contains all the essential amino acids, or protein building blocks, that your body cannot manufacture and must receive through your diet. Protein is essential in your body for building muscle and repairing tissue, for maintaining a healthy immune system and for producing hormones and enzymes. Additionally, your body can use protein as an energy source when your diet is low in carbohydrates. A 3 oz. serving of boneless, skinless chicken provides more than 25 g of protein.
Fat
Whether organically or conventionally grown, all animal food products naturally contain fats. While fats are essential to good health -- providing concentrated energy, fat-soluble vitamins and cushioning for your organs -- animal fats tend to be high in saturated fat content and cholesterol. In excess, these lipids may increase your risk for cardiovascular disease. Much of the fat found in chicken resides in the skin; therefore, select skinless chicken to minimize your intake of unhealthy animal fats. Three oz. of skinless, boneless chicken breast meat contains 3 g of fat and 73 g of cholesterol.
Carbohydrate
Neither organic nor conventionally grown chicken contains appreciable quantities of carbohydrate. Carbohydrates, both simple sugars and complex carbs, are your body's preferred energy source. Fiber, a type of indigestible carbohydrate important for your digestive health, is also lacking in chicken meat.
Vitamins and Minerals
Chicken meat offers little in the way of vitamins, with negligible amounts of vitamin A and folate. However, both organic and conventionally raised chicken provide several essential minerals. A 3-oz. portion of boneless, skinless chicken breast supplies over 200 mg of potassium, which assists in muscle contraction, nerve function and regulation of blood pressure. The same amount of chicken provides 13 mg of calcium, important in maintaining healthy bones, and nearly 1 mg of iron, which works to supply oxygen to the tissues of your body.
References
- MeatPoultryNutrition.org: FAQs
- United States Department of Agriculture: Should I Purchase Organic Foods?
- University of Illinois McKinley Health Center: Macronutrients: the Importance of Carbohydrate, Protein, and Fat
- University of Illinois Department of Food Science and Human Nutrition: Nutrient Analysis for Breast of Chicken
- University of Illinois McKinley Health Center: Vitamins and Minerals
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