Chicken is a favorite food used in a variety of dishes such as homemade chicken soup, fried chicken or chicken salad. Carbohydrate-free, chicken is a healthy source of protein--and low in fat if you throw out the skin. A good source of phosphorus, potassium and choline, chicken is a nutritious option for those watching their calories.
Nutrition Facts
A 145-gram, or 5 oz., serving of chicken with skin contains 249 calories, 30 g of protein, 13 g of fat, 252 mg of phosphorus and 319 mg of potassium. In comparison, the same size serving without the skin is 135 calories, 25 grams of protein and 3 grams of fat, without losing the benefits of valuable vitamins and minerals.
Choline
A typical 5 oz. serving of chicken contains 97 mg of choline. In a study conducted by the School of Public Health and School of Medicine at the University of North Carolina, choline was examined for its importance in the diet for lowering the risk of inflammation. The Mediterranean diet of Greeks, which was higher in choline, was found to produce a lower incidence of heart and liver disease.
Cholesterol
The American Heart Association considers 300 mg daily of cholesterol normal consumption for the average person. A 5 oz. serving of chicken contains 93 mg. If you have heart disease, a diet under 200 mg daily is recommended.
Protein
The recommended daily amount of protein for adults is just less than 1 g for every kilogram of body weight each day, or around 64 grams of protein for a person weighing 160 pounds. That translates to 10 percent to 35 percent of the calories you should consume each day. The Institute of Medicine recommends that children and expectant mothers consume a slightly higher amount, or 20 to 40 percent.
Fatty Acids
A study from the American Journal of Clinical Nutrition points to the anti-inflammatory benefits of fatty acids and their importance in preventing high blood pressure, rheumatoid arthritis and ulcerative colitis. Chicken contains 4 g of fatty acids with each serving, providing an additional benefit in preventing disease.
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