Chicken is quickly becoming a meat of choice for Americans. According to an article in the USDA publication “Amber Waves,” chicken consumption doubled from 1970 to 2004 with the average American consuming 59.2 pounds of chicken each year. How you cook your chicken can affect its calories and nutrients. The differences in nutritional value can be significant, as in the case of fried chicken breasts vs. grilled chicken breasts.
Fried in Flour
A 100 g portion of chicken breast fried in a flour coating, according to the USDA Nutrient Database, contains 222 calories, 31.84 grams of protein, 8.87 g of fat, 1.64 g carbohydrates and 89 mg of cholesterol. Mineral content includes 16 mg of calcium, 1.19 mg of iron, 30 mg of magnesium, 233 mg of phosphorus, 259 mg of potassium, 76 mg of sodium, 1.20 mg of zinc, trace amounts of copper and manganese and 23.9 micrograms of selenium. Vitamin content includes 50 IU of vitamin A, 6 micrograms of folate, 13.742 mg of niacin and trace amounts of thiamine, riboflavin, pantothenic acid and vitamin B-6 and B-12.
Fried in Batter
A 100 g portion of chicken breast fried in a batter coating contains 260 calories, 24.84 g of protein, 13.20 g of fat, 8.99 g carbohydrates and 85 mg of cholesterol. Mineral content includes 20 mg of calcium, 1.25 mg of iron, 24 mg of magnesium, 185 mg of phosphorus, 201 mg of potassium, 275 mg of sodium, trace amounts of copper, zinc and manganese and 28 mcg of selenium. Vitamin content includes 67 IU of vitamin A, 15 micrograms of folate, 10.523 mg of niacin, 1.06 mg of vitamin E, 6 IU of vitamin D, 2.4 micrograms vitamin K and trace amounts of thiamine, riboflavin, pantothenic acid and vitamin B-6 and B-12.
Grilled Rotisserie
A 100 g portion of chicken breast grilled on a rotisserie contains 184 calories, 27.48 g of protein, 8.18 g of fat, no carbohydrates and 96 mg of cholesterol. Mineral content includes 15 mg of calcium, 26 mg of magnesium, 255 mg of phosphorus, 289 mg of potassium, 347 mg of sodium, trace amounts of copper, iron, zinc and manganese and 30.6 micrograms of selenium. Vitamin content includes 41 IU of vitamin A, 11 micrograms of folate, 9.397 mg of niacin, 1.408 mg pantothenic acid and trace amounts of thiamine, riboflavin, vitamin E and vitamin B-6 and B-12.
Grilled, No Skin
Taking the skin off of your chicken breast can reduce the calories, fat and cholesterol. A 100 g portion of chicken breast grilled on a rotisserie contains 148 calories, 29.07 g of protein, 3.49 g of fat, no carbohydrates and 89 mg of cholesterol. Mineral content includes 14 mg of calcium, 26 mg of magnesium, 256 mg of phosphorus, 296 mg of potassium, 341 mg of sodium, trace amounts of copper, iron, zinc and manganese and 32.6 micrograms of selenium. Vitamin content includes 18 IU of vitamin A, 11 micrograms of folate, 9.987 mg of niacin, 1.442 mg pantothenic acid and trace amounts of thiamine, riboflavin, vitamin E and vitamin B-6 and B-12.
References
- USDA Nutrient Database: Chicken, Broilers or Fryers, Breast, Meat and Skin, Cooked, Fried, Flour
- USDA Nutrient Database: Chicken, Broilers or Fryers, Breast, Meat and Skin, Cooked, Fried, Batter
- USDA Nutrient Database: Chicken, Broilers or Fryers, Breast, Meat and Skin, Cooked, Rotisseries, Original Seasoning
- USDA Nutrient Database: Chicken, Broilers or Fryers, Breast, Meat Only, Cooked, Rotisserie, Original Seasoning
- “Amber Waves”; Chicken Consumption Continues Lungrun Rise; Jean Buzby and Hodan Farah; April 2006
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