Chicken provides an affordable, versatile source of lean protein, iron, zinc, B vitamins and other nutrients. Although all chicken contains more protein than it does fat or carbohydrates, the protein content of chicken varies depending on the color of the meat and the method of preparation. To limit your fat intake while meeting your protein needs, choose baked or roasted chicken over fried chicken.
Chicken's Protein Content
A 100-g serving of roasted skinless chicken breast from a broiled or fried chicken contains 31.02 g protein, according to the U.S. Department of Agriculture National Nutrient Database. A 100-g serving of roasted skinless drumstick from the same type of bird provides 28.29 g protein. Wing meat from broiled or fried chickens, however, has 30.46 g protein per 100-g serving. Dark meat from a roasted chicken contains 23.25 g protein per 100 g, while 100 g roasted light meat from a roasted chicken contains 27.13 g.
Amino Acids
Amino acids are the building blocks of proteins. Like all animal products, chicken is a complete protein, meaning it contains certain amounts of all the essential amino acids the human body requires, but can't produce. A 100-g serving of roasted chicken breast provides more than 2 g of the amino acids leucine and lysine and more than 1 g of threonine, isoleucine, phenylalanine, tyrosine and valine, along with smaller quantities of tryptophan, methionine and cystine.
Your Daily Protein Requirement
To stay healthy, you'll need to get around 10 to 35 percent of your total daily calories from protein, explain experts from the Centers for Disease Control and Prevention. In a 2,000-calorie diet, this works out to 50 to 175 g of protein a day. A 100-g serving of roasted chicken breast provides 18 to 60 percent of your daily protein requirement. Limit your protein intake to below 2 g per kilogram of body weight to avoid stressing your liver and kidneys and to reduce risk of dehydration, advise experts from Columbia University's Go Ask Alice! service.
Choosing Chicken
Although white chicken meat provides more protein than dark meat, dark meat is richer in iron, zinc and several B vitamins. Including some of both in your diet provides more balanced nutrition. Chicken skin contains large amounts of saturated fat, so when possible, opt for skinless chicken to limit your saturated fat intake.
References
- USDA National Nutrient Database
- Centers for Disease Control and Prevention; Nutrition for Everyone: Protein
- Columbia University: Go Ask Alice!; Do Bodybuilders and Other Weightlifters Need More Protein?; May 199
- University of Southern California: Department of Physical Education; Nutritiion; Patrice Barber
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