Chicken breasts are a healthy staple in many people's diets. The way we prepare the chicken is important - frying adds calories that many may not account for.
Chicken breast is a great source of lean protein which helps you maintain muscle mass as you burn body fat.
Related - How Many Calories in a Banana?
Trying to calculate how many calories in a chicken breast because of so many choices in a store. There are, however, some general guidelines you can follow.
Nutritional Facts of a Chicken Breast
Chicken breasts are so versatile and full of nutrition, it is no wonder it is a popular choice in the fitness industry.
Single Serving Size of Chicken Breast - 3 Ounces
Three ounces of chicken breast is a serving size - about the size of your palm. Most chicken breasts will be much larger, so be sure to buy a food scale and weigh out how much you are going to eat.
Let's go over the nutritional facts of a serving size of grilled boneless skinless chicken breast:
- 128 Calories
- 2.7 Grams of Fat (4% of your daily value)
- 0.8 Grams of Saturated Fat (4% of your daily value)
- 88 mg Cholesterol (29% of your daily value)
- 26 G Protein (52% of your daily value)
- .983 mg B6 (49% of your daily value)
- .38 mg Iron (2% of your daily value)
- 28.9 mg Magnesium (7% of your daily value)
- 219.3 mg Phosphorus (22% of your daily value)
- 332.35 mg Potassium (7% of your daily value)
- 0.77 mg Zinc (5% of your daily value)
If you didn't know, chickens have more than juicy breasts. They have some tasty thighs, legs that never disappoint, and don't even ask about that chicken neck.
Here's their nutritional value:
Legs - Skin On
Thighs - Skin On
Wings - Skin On
10 Health Benefits of Chicken Breast
There's obviously more than just 10 benefits of eating chicken breast, but here's 10 you should know.
1.) It Helps With Psychological Health
Studies show that vitamin B is necessary to maintain psychological health.
There's plenty in chicken.
If you can consume enough vitamin B daily, it helps prevent stress, anxiety, and memory-loss syndrome.
Nutritionists state that consuming chicken in moderation can help delay age-related psychological diseases such as Alzheimer's disease.
2.) It Helps Treat Anemia
Anemia shouldn't be taken lightly. You can treat your anemia by consuming foods that are rich in iron - mostly found in the chicken's liver.
Foods with a high content of vitamin A, E, and K contribute to producing red blood cells. Chicken livers are a great source.
When your body has the tools (iron and vitamins), your body will start producing and balancing red blood cells; dealing with the anemia.
3.) It Helps Your Cells and Tissues
Let's face it, if you don't consume any fresh or flash frozen foods daily... you are probably vitamin and mineral deficient.
These deficiencies lead to cell and tissue damage in your body.
Have you ever noticed swollen lips, peeling and cracking of the skin, or even dry patches on your skin? You're deficient in some vitamins and minerals.
So, if you eat chicken regularly, you are helping promote the growth of damaged cells and tissue. Chicken breast and liver has a high content of riboflavin.
4.) It Also Keeps Your Eyes Healthy
Chicken contains lycopene, alpha, and beta-carotene.
Regularly consuming chicken helps with cataracts and macular degeneration.
5.) It Boosts Your Immune System
Your immune system loves when you have adequate levels of protein, iron, magnesium, and potassium.
Eating chicken helps strengthen the cells in your immune system. This helps ward off toxins, free radicals, and cancerous cells.
6.) It Helps Balance Stress Hormones
Cortisol, or the stress hormone, needs to be balanced. When you stress, your cortisol rises. Most of your bodily cells have cortisol receptors. Cortisol controls quite a few different functions in the body.
When your cortisol is not balanced, your adrenal gland is improperly functioning.
Cortisol helps control blood sugar levels, regulates your metabolism, helps reduce inflammation, and it also helps with memory formulation. In women, cortisol supports the developing fetus during pregnancy.
7.) It Is Heart Healthy
Chicken helps alleviate elevated blood pressure and cholesterol levels. These all contribute to cardiovascular problems such as a stroke or heart attack.
The magnesium and phosphorus found in chicken help you maintain a healthy heart.
8.) It Helps with Oral Health
Phosphorus also helps with our teeth and gum health.
Eating enough phosphorus can alleviate weakened teeth and help prevent your gums from bleeding.
9.) It Helps Your Nail Health, Too
All of these vitamin and mineral deficiencies that many of us suffer from weakens our nails. Nutritionists have determined that a lack of essential nutrients in your body cause various nail problems.
Chicken is full of iron, potassium, and a spread of other vitamins.
10.) It's a Staple in a Successful Weight Loss Diet
Chicken is satiating and full of protein... you get a good bang for your buck with a chicken breast.
Chop up some chicken and put on a salad, grill it, bake it, stir-fry it. Chicken is easy to prepare and takes on any flavor.