Shredded chicken is a common element of calorie-restriction diets, as it offers a source of cost-effective, lean protein. It's typically made from the breast meat, the most tender and readily available part of a chicken. Shredded chicken is a versatile ingredient that absorbs seasonings quickly and works in a variety of meals. Tacos, salads, casseroles, sandwiches and soups are a few recipes that commonly incorporate shredded chicken. So long as you eat it in moderation, shredded chicken isn't a fattening addition to your regular diet.
Serving Size
One serving of shredded chicken breast is 3 ounces, or about 1/2 of an average chicken breast half sold in stores. Chicken breasts available from most grocers are typically halves. Technically, a full chicken breast includes meat from both sides of the bird’s breastbone. For accurate measurement of a serving, always use a kitchen scale to determine how much you're eating. Measuring by volume is particularly inaccurate with shredded chicken breast, as the density that it packs into a measuring cup affects the serving size. Eating one serving of chicken breast in a meal is healthy; however, if you consume several servings, the food quickly becomes fattening.
Calories
One serving of shredded chicken breast contains approximately 83 calories. That equates to about 4 percent of a dietary goal of 2,000 calories per day. If you eat two servings of shredded chicken per day, that equates to approximately 8 percent of an average caloric goal, or 166 calories. Consuming 166 calories or less of chicken per day, in addition to a healthful diet, isn't going to cause excess fat gain.
Carbohydrates and Protein
Shredded chicken contains no carbohydrates, making it friendly to low-carb dieters. The protein content in one serving of shredded chicken is approximately 17 grams. That is about 34 percent of an average daily recommended intake of 50 grams of protein. Following the two servings example, shredded chicken can contribute to 68 percent of your daily intake, or 34 grams. Protein takes longer to digest than fats and some carbohydrates; this keeps you feeling full for longer, contributing to fat loss rather than gain.
Fat
One serving of shredded chicken contains approximately 1 gram of fat, none of which is saturated. That makes up one and one-half percent of an average daily intake of 67 grams of fat. Consuming two servings of shredded chicken would contribute 2 grams of fat, or about three percent, to your daily diet. This level of fat intake wouldn't contribute to weight gain from shredded chicken consumption.
Conclusion
Shredded chicken is a lean source of protein that isn't fattening on its own. Provided that you consume it in moderation, shredded chicken is a healthy addition to your diet. However, unhealthy cooking methods, such as frying, can add high levels of fat and calories to the dish. Consider the nutritional value of any ingredient that you use when preparing shredded chicken. The healthiest way to cook shredded chicken is to preheat a skillet over medium with 1/4 inch of water, place a thawed breast into it and cover the pan. Allow the chicken breast to cook for eight to 10 minutes or until it's no longer pink. Use two forks to shred it in the pan and allow the excess liquid to cook away. Add any seasonings, such as ground black pepper or lemon juice, after shredding the chicken. This method doesn't introduce calories or fat to the shredded chicken, maintaining its healthy qualities.
Member Comments