Chicken Broilers or Fryers (Breast Meat, Cooked, Stewed)
Chicken breast meat, specifically from broilers or fryers, is a popular choice for a lean, protein-packed meal. When cooked by stewing, this tender, flavorful cut provides a wealth of essential nutrients. It’s low in carbohydrates and free from sugar and fiber, making it a great option for low-carb and ketogenic diets. Not only is chicken breast a fantastic source of protein, but it also offers a variety of vitamins and minerals that are crucial for overall health.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 184 kcal |
| Protein | 27.39 g |
| Total Fat | 7.42 g |
| Saturated Fat | 2.08 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 13 mg |
| Iron | 0.92 mg |
| Magnesium | 22 mg |
| Phosphorus | 156 mg |
| Potassium | 178 mg |
| Sodium | 62 mg |
| Zinc | 0.97 mg |
| Copper | 44 mcg |
| Manganese | 0.018 mg |
| Selenium | 21.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.041 mg |
| Riboflavin (B2) | 0.115 mg |
| Niacin (B3) | 7.807 mg |
| Vitamin B6 | 0.29 mg |
| Folate | 3 mcg |
| Vitamin B12 | 0.21 mcg |
| Vitamin A | 25 mcg |
| Vitamin E | 0.27 mg |
| Vitamin D2 | 0.1 mcg |
Health Benefits and Dietary Considerations
Chicken breast is not only a lean source of high-quality protein, but it is also a powerhouse of essential vitamins and minerals that contribute to a well-balanced diet. The high protein content makes it an ideal food choice for muscle maintenance, growth, and repair, especially for individuals with active lifestyles or those looking to support weight loss efforts. Additionally, it’s rich in niacin (vitamin B3), which plays a key role in energy metabolism, and vitamin B6, which supports brain function and the production of red blood cells.
While chicken breast is low in fats, it contains some beneficial unsaturated fats along with a modest amount of saturated fats. This makes it a heart-healthy option when consumed in moderation, especially when compared to fattier cuts of meat. Furthermore, the presence of selenium and zinc boosts its role in immune function and antioxidant defense.
Allergen Information
Chicken breast meat is naturally free from common allergens such as gluten, dairy, soy, and nuts, making it an excellent choice for those with food sensitivities or allergies. However, as with any food, cross-contamination can occur during processing, so it’s always best to check for potential allergens if you’re purchasing pre-packaged or pre-cooked options.
Dietary Preferences
Chicken breast is a versatile ingredient that fits into a variety of dietary preferences, including:
- Low-carb / Ketogenic diets: With zero carbohydrates, it’s an excellent choice for those following low-carb or ketogenic eating plans.
- Paleo and Whole30: It aligns well with paleo and Whole30 guidelines, offering a clean, unprocessed protein source.
- High-protein / Fitness diets: The rich protein content supports muscle building and recovery, making it a staple in fitness and bodybuilding diets.
- Weight loss and calorie control: With relatively low calories and fat content, chicken breast is often included in weight loss meal plans.
Culinary Tips
Chicken breast, being lean and mild in flavor, can be prepared in many different ways. Stewing is an excellent method to keep it juicy and tender while allowing the meat to absorb the flavors of the cooking broth or seasonings. Pair it with a variety of herbs, vegetables, or even fruits to create rich, savory dishes that satisfy both taste and nutrition. To avoid drying out the meat, be sure to cook it slowly and at a moderate temperature.
Conclusion
Whether you’re looking to support your active lifestyle, maintain a healthy weight, or simply enjoy a delicious meal, chicken breast is a nutritious, versatile option that fits well within a wide array of dietary preferences. With its excellent protein profile, low fat content, and essential vitamins and minerals, it’s a food you can feel good about including in your weekly meal rotation.
