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Boiled Chicken for a Diet

author image Diane Lynn
Diane Lynn began writing in 1998 as a guest columnist for the "Tallahassee Democrat." After losing 158 pounds, she wrote her own weight-loss curriculum and now teaches classes on diet and fitness. Lynn also writes for The Oz Blog and her own blog, Fit to the Finish. She has a Bachelor of Science in finance from Florida State University.
Boiled Chicken for a Diet
You can boil a whole chicken at one time. Photo Credit: Wiktory/iStock/Getty Images

Americans eat 120 percent more chicken and 17 percent less beef than they did 25 years ago, according to a March 2008 report from the U.S. Department of Agriculture Economic Research Service. The average American eats 60.4 lbs. of chicken per year. Economic factors, ease of preparation and the healthiness of the meat may be a cause of the rise in chicken consumption. Using boiled chicken while dieting is an economical, healthy way to prepare this low-calorie, nutrient-rich food.

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Boiling chicken with the skin removed results in tender meat with no added fat or calories, provided you do not add oil or high calorie ingredients to the water. If you fry or bake chicken with the skin intact, you may be tempted to eat the skin, which contains the majority of the calories and fat. Eating boiled chicken while dieting helps you control your calories. Additionally, eating chicken may benefit your colon health, according to a December 2005 research study presented in the "American Journal of Gastroenterology."


Boiled chicken contains 43 calories per 1 oz. serving, according to LIVESTRONG's MyPlate. The USDA's standard 3-oz. serving of meat translates to 129 calories. If you eat 3 oz. of boiled chicken each day, you will consume between 7 and 9 percent of your calories for the day, if you eat either 1,500 or 1,800 calories. The 2010 Dietary Guidelines indicate that you need a daily protein intake of 4 to 5 oz. at either of the above calorie levels. You can add another 1 to 2 oz. of chicken each day, or eat another protein such as seafood, beans or lean beef to meet your requirement.

Beneficial Nutrients

Boiled chicken adds little fat to your diet, which helps you stay within the 20 to 35 percent recommended by the U.S. Department of Agriculture. A 3-oz. serving contains 2.5 g of fat, and none from saturated fat. Chicken gives you no fiber or carbohydrates, and is a healthy choice if you use a low-carbohydrate diet plan as your weight loss method. The high protein content, at about 25 g per 3-oz. serving, aids your weight loss efforts by helping your fullness level. A March 2011 study published in the journal "Obesity" found that people who reduced their calories, and ate three larger, high-protein meals per day, felt more satisfied and were less likely to eat at night.


After you boil the chicken, remove the meat from the bones. Shred the meat and use it in chicken fajitas, chicken noodle soup or a healthy chicken salad made with Greek yogurt and grapes. Add sauteed onions to cooked brown rice, and top with a 3 oz. piece of boiled chicken that you season with fresh herbs and minced garlic. Use the chicken in sandwiches, freeze in 3-oz. servings for later use and use the chicken in place of ground beef in lasagna or spaghetti.

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