Read our disclosures. Since the dawn of fitness history, we can probably be safe in assuming that chicken breast protein has been the staple in the bodybuilding meal plans of avid protein eaters. RELATED: High-Protein, Low-Carb Foods.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Before we begin, note that all nutritional values have been sourced from the USDA nutritional database 1. A serving of 4 to 6 ounces of boneless skinless chicken breast contains about 35 to 53 grams of protein.

It is important to consider whether bones or skin are present since these parts will affect the weight of the chicken but not its protein content. The macros above are for a chicken breast that has been grilled, roasted or baked without any additional ingredients added.

This means that, ounce per ounce and calorie per calorie, you get more protein. RELATED: High-Protein Meals.

For comparison, 4 ounces of fried chicken breast only has about 28 grams of protein and a whopping 15 grams of fat, 11 more grams than dry cooking methods and over more calories. Not the most ideal source of protein, given that this extra fat is mostly trans fat, which is objectively quite bad for your body— your heart especially 2.

Additionally, the breading that comes with fried chicken adds weight and lowers the overall protein content without adding any nutritional value. RELATED: Best Heart Healthy Meal Delivery. That said, 4 ounces of cooked chicken breast contains about calories. If fat or other caloric condiments were added during the cooking process, account for that.

Even baked chicken breast can hold a surplus of calories in the skin. Compare this to how much protein you get in a protein source like salmon, which is about calories for 4 ounces but only offers 23 grams of protein along with 9 grams of fat.

However, what about the dark meat? How does it measure up as a source of protein and what are the nutritional values? All nutrition facts listed are for chicken that has been baked, roasted, or grilled. The calories and macros for a 4-ounce chicken leg with skin on and without the bone equivalent to one drumstick are as follows:.

As you can see, the other parts of the chicken have much more fat and calories that come along with their protein content. RELATED: High-Protein Foods for Muscle-Building. However, given the saturated fat content, it would be best to balance the alternative cuts of chicken with sources that have a healthier ratio of fat to protein.

Remember, these are nutrition facts for grilled chicken. The calorie and fat content will only increase if you fry or add oil via other methods during preparation. Therefore, some posit that phosphorus can play a role in enhancing athletic performance, but more research is needed to back that claim.

Phosphorus also works with calcium to regulate the metabolism and absorption of Vitamin D 4. Vitamin D has been shown to have benefits for boosting athletic performance 5 , such as an increase in hypertrophy efficiency, injury prevention, and aerobic performance.

RELATED: Hypertrophy Workout. all fall under this category. As mentioned, you can find chicken in almost any cuisine. This is likely due to the neutral flavor it has, unlike beef and fish, which absorbs any seasonings that are added to it while cooking. Chicken also holds up to most cooking methods and can be shredded, chopped, ground…well, you get the idea.

RELATED: High Protein Meal Delivery. Other high-protein foods like salmon provide flavor and health benefits but can get expensive if you eat them every day, especially for those with high protein needs.

The good news is that chicken tends to be relatively affordable, which is great for people who prefer to prepare meals in bulk and need to buy a lot of it at once.

If you opt for free-range, organic brands of chicken, you can expect it to get a little more pricey, but conventional sources tend to be quite reasonable.

RELATED: Cheapest Meal Delivery Service. Studies have shown 6 that eating more protein than the recommended daily allowance is effective at inducing weight loss.

The same study also shows that adhering to a high-protein diet may help keep weight off even after weight loss has been achieved, which is arguably the most difficult part of the journey.

This is because protein promotes satiety—which is a feeling of fullness—so including protein in your meals and snacks throughout the day is not only a great method to build muscle, but to manage your weight as well. RELATED: High-Protein Foods List for Weight Loss.

Chicken has also been shown to be very beneficial for weight loss because of the amount of protein that it contains. However, since chicken has low levels of total fat and calories relative to its protein content, it also plays a helpful role in maintaining a healthy weight, so long as you cook it in a way that does not increase the number of calories.

However, there are a few things to consider if you want to include more chicken in your diet while staying healthy and balanced. In , chicken consumption is expected to reach 98 million metric tons—double the amount in , according to Bloomberg. It's a number that's three times the growth rate of pork, and 10 times that of beef.

The protein in a chicken breast simply cannot be beat. To break it down, the meat offers a whopping 28 grams of protein per 3 oz. serving, which is higher than what you'd get from steak, pork, roasted turkey, lamb, and even rotisserie chicken, says Laura Iu , RD.

The benefits of eating lean protein or a high-protein diet are pretty massive. It requires energy a. you are burning calories to digest protein, so protein-rich foods temporarily rev up your metabolism when they are going through your digestive tract and being absorbed by your body, says Ehsani.

That's why some people may lose weight when they start eating a high-protein diet. And people who include protein at each meal and for snacks typically eat less overall as they feel more satisfied for longer, according to research. Your body also needs sufficient protein to help repair, rebuild, and maintain your muscle mass.

when we are eating a low protein diet," Ehsani says. Consuming a high-protein diet can help support bone health too. Protein is a pretty essential part of your health, and chicken is a great way of making sure you get your fill.

Experts break down the nutrition of chicken breast, as well as how to choose and cook it. Meet the experts: Roxana Ehsani, RD, is a national media spokesperson for the Academy of Nutrition and Dietetics.

She regularly appears on morning shows in Baltimore and Washington, DC. She previously served as the sports performance dietitian for Georgetown University's Division I Athletic Department. Laura Iu, RD, is a certified intuitive eating instructor and yoga teacher. Now consider the differences when you keep the skin on :.

As you can see, keeping the skin on doubles the fat and saturated fat content, but adds a modest number of calories—about One key thing to remember is that these numbers are for a 3. That's slightly more than half of the average chicken breast.

This is what you'll get for a whole, boneless, skinless chicken breast :. So, if you eat the whole thing, you'll be getting a lot more protein—but also way more calories and fat.

Fun fact: Chickens have quadrupled in size since the s, according to research published in the journal Poultry Science. Chicken breast obviously has a ton of protein. But it also offers six percent of your daily value of iron per 3.

Chicken breast also offers an especially concentrated amount of B vitamins and zinc, which is especially great for women during pregnancy and breastfeeding. But, wait, that's not all! It's also a good source of bone-boosting vitamin D and calcium, according to Iu.

So rest assured, chicken is not overrated. Now, all you need to do is nail down the healthiest way to make it and you'll be set. You may have noticed the many different labels found on chicken breast at the grocery store. Here's a breakdown. One of the many perks of this powerhouse poultry is that it's super versatile, meaning you can cook it in a number of different ways—grill it, roast it, toss it over a green salad, shred and put it into tacos or wraps, or even skewer it and smother it in peanut sauce.

But, of course, the healthiest ways to cook chicken are poaching, grilling, or baking it, says Iu. When you grill or bake, go for unsaturated plant-based oils like EVOO or avocado oil to minimize adding unnecessary saturated fats to your dish.

And when you poach or boil it, be sure to do so on low heat, so there is minimal loss of nutrients, Iu says. But no matter how you decide to cook your protein, you won't lose too much of the protein content in the process, says Ehsani. Also: Make sure to remove any tendons, blood spots, and fat before cooking.

Because, yuck. And, yes, removing the skin will allow for chicken with the fewest cals and fat. But cooking with the skin has its fair share of perks as well. Pro tip: You can always cook with the skin for enhanced flavor but nix it before you dig in.

Finally, what are the best ways to eat chicken breast? It all depends on your health goals and flavor preferences. But it's always a good idea to keep it fun and try new preparation methods, per Chan.

Because chicken breast is high in protein, it is part of a diet that can help you build muscle mass. Research shows that losses in muscle mass and strength are directly associated with mortality rates in older people.

So even if you aren't trying to bulk up your muscles, preventing muscle loss is important regardless of age. Scientists and doctors once believed that a diet high in animal protein could reduce bone density and increase the risk of broken bones.

However, more recent research shows that protein works with calcium to help protect bones. It's crucial to consume enough protein to keep bones strong and healthy.

Consuming protein helps you feel full, which can help reduce food cravings and prevent overeating. One small study of overweight men on reduced-calorie diets, for example, found that those who ate more protein showed "improved appetite control and satiety. Chicken breast contains tryptophan, an essential amino acid that helps regulate protein synthesis.

Tryptophan also contributes to your brain's ability to synthesize serotonin. People with inadequate serotonin may experience symptoms of depression or have trouble with memory. Tryptophan also plays a role in melatonin, an important hormone for sleep. Poultry allergies are rare but are certainly possible.

Doctors suggest that an allergy to poultry is about as common as an allergy to red meat but being allergic to one kind of meat does not mean you will be allergic to other meats. Sometimes people with egg allergy have a secondary allergy to poultry.

In this kind of allergy, reactions usually happen when coming into contact with raw meat and not consuming cooked meat. People with kidney disease need to be cautious about consuming too much protein, especially in large portions.

If you have kidney disease, talk to a healthcare provider about the best protein sources and amounts for you. Since it is an animal protein, chicken breast is unsuitable for people on a plant-based vegetarian or vegan diet.

You can purchase chicken breasts that are pre-trimmed and ready to use. In many grocery stores and bulk warehouses, you might also find chicken breasts that are frozen and individually wrapped.

If you buy one of these convenient options, be sure to check the nutrition facts label. These varieties of chicken breast may contain more sodium.

You may also see various labels on chicken marketing it as organic, antibiotic-free, etc. The U. Department of Agriculture USDA regulates these terms:. Raw chicken can harbor bacteria, such as Campylobacter and Salmonella, that can cause illness.

Cooking chicken to at least degrees F will kill the bacteria, but safe handling of the raw meat during preparation is important. Never wash or rinse raw chicken, and always thoroughly clean hands, utensils, and surfaces after handling raw chicken. Both uncooked and cooked chicken should be kept in the refrigerator, where it will keep for a few days.

Refrigerate or freeze leftover chicken within two hours of serving. Both raw and cooked chicken can also be frozen for up to nine months. How you prepare chicken breast can significantly change your meal's fat and calorie count. Roasting, broiling, poaching, and grilling are generally the healthiest preparation methods if you want to limit fat in your meal.

Breading your chicken, frying or sautéing it in butter or oil, or adding condiments such as barbecue sauce will add fat and calories. Department of Agriculture's FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled.

Chicken, breast, roasted, broiled, or baked, skin eaten. Harvard T. Chan School of Public Health's The Nutrition Source.

Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy—a review. Bosse JD, Dixon BM. Dietary protein to maximize resistance training: A review and examination of protein spread and change theories.

J Int Soc Sports Nutr. McLeod M, Breen L, Hamilton DL, Philp A. Live strong and prosper: The importance of skeletal muscle strength for healthy ageing. Kerstetter JE, Kenny AM, Insogna KL. Dietary protein and skeletal health: A review of recent human research.

Curr Opin Lipidol. Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. Obesity Silver Spring. Jenkins TA, Nguyen JCD, Polglaze KE, Bertrand PP. Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis.

Friedman M. Analysis, nutrition, and health benefits of tryptophan. Int J Tryptophan Res. Hemmer W, Klug C, Swoboda I. Update on the bird-egg syndrome and genuine poultry meat allergy. Allergo J Int.

National Institute of Diabetes and Digestive and Kidney Diseases. Eating right for chronic kidney disease. US Department of Agriculture Food Safety and Inspection Service. Meat and poultry labeling terms. Centers for Disease Control and Prevention. Chicken and food poisoning.

By Malia Frey, M. Chicken legs are made up of two parts — the thigh and the drumstick. The drumstick is the lower portion of the leg. One skinless, boneless chicken drumstick 96 g contains 4 :.

One chicken drumstick has calories, or calories per 3. Though breast, thighs, wings, and drumsticks are the most popular cuts of chicken, there are several others to choose from. Here are the calories in some other cuts of chicken 5 , 6 , 7 , 8 :. The number of calories in various cuts of chicken varies.

Chicken tenderloins have the lowest number of calories while the chicken back has the highest. One boneless, cooked chicken breast with skin g contains 9 :. Additionally, eating the skin adds nearly 81 calories 9.

Similarly, one chicken wing with skin 34 g has 86 calories, compared to 43 calories in a skinless wing 21 g. Eating chicken with the skin adds a significant amount of calories and fat. Take the skin off before eating to reduce calories.

Chicken meat alone is relatively low in calories and fat compared to other meats. But once you start adding oil, sauce , batter, and breading, the calories can add up. For example, a skinless, boneless, cooked chicken thigh g contains calories and 9. But that same chicken thigh fried in batter contains even more — calories and Similarly, one boneless, skinless chicken wing 21 g has 43 calories and 1.

However, a chicken wing glazed in barbecue sauce provides 61 calories and 3. Therefore, cooking methods that add little fat, such as poaching, roasting, grilling, and steaming, are your best bet for keeping the calorie count low.

Cooking methods, such as frying in breading and coating the meat in sauce, can add more than a few calories to your chicken. For a low calorie option, stick with baked or grilled chicken. Chicken is a popular meat, and most cuts are low in calories and fat while providing ample protein.

Here are the calorie counts of the most common cuts of boneless, skinless chicken per 3. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Chicken comes in a variety of cuts, including breasts, thighs, wings and drumsticks. This article explores how much protein is in different cuts.

Although chicken is a common dietary staple, many are unsure about just how healthy it is. This article reviews a few of the benefits and downsides of…. Baking chicken or cooking any poultry comes with the potential for foodborne illnesses like salmonella. Learn how long to bake a chicken and at what….

This article discusses what free-range chicken is, how…. Fried rice is a popular dish and a staple of many types of Asian cuisine. This article provides an estimate of how many calories are in several….

Stock and broth are both flavorful liquids used in many dishes. This article takes a detailed look at the differences between stock and broth.

Air fryers are advertised as a healthy, guilt-free way to enjoy fried foods. But is cooking with an air fryer actually healthy? Antibiotics are commonly used in food-producing animals worldwide. This article explores the potential risks of antibiotics in foods.

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based How Many Calories in Chicken? Breast, Thigh, Wing, and More.