When choosing meat to include in your diet, remember that the leanest cuts are generally the healthiest. For that reason, when eating chicken, it is wise to remove the skin and other fat first. Chicken can be a good source of several important nutrients, but be careful that the marinades or rubs with which you flavor it are not too high in sodium and that your side dishes are not too high in fat.
Calories, Fat, Cholesterol and Sodium
The meat from a roasted 1 lb. chicken with the skin and bones removed contains 277 calories, with 10.82 g of total fat and 2.98 g of saturated fat. The total cholesterol content is 130 mg, and the total sodium content is 126 mg. According to MayoClinic.com, for good health you should avoid consuming more than 1,500 mg of sodium per day; more can increase your risk of heart disease and stroke.
Carbohydrates and Protein
Chicken is not a significant source of either carbohydrates or dietary fiber. However, the skinless meat from a 1 lb. chicken contains 42.24 g of protein. According to Medline Plus, most people need between 50 and 65 g of protein per day. The protein from the chicken is complete protein, which means it contains all necessary amino acids for your body to repair its muscles and other systems.
Vitamins
There are 23 micrograms of vitamin A in the meat from a whole 1 lb. chicken, as well as 0.39 mg of vitamin E and 7 IU of vitamin K. Chicken is also a source of most of the B complex vitamins, with about 0.1 mg of thiamin, 0.26 mg of riboflavin, 13.39mg of niacin, 1.61 mg of pantothenic acid, 0.69 mg of vitamin B-6, 0.48 micrograms of vitamin B-12 in 1 lb. of chicken.
Minerals
A boneless, skinless 1 lb. whole chicken can provide significant amounts of several minerals your body needs for good health. It is richest in potassium, with 355 mg, and phosphorus, with 285 mg. The chicken also contains 36 mg of magnesium, 22 mg of calcium, 3.07 mg of zinc and 1.77 mg of iron.
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