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 1. Nutrition
 2. Nutrition Basics
 3. Nutrition Information for Seafood, Meats and Poultry


YOUR GO-TO GUIDE TO CHICKEN NUTRITION

By Brian Willett Updated May 6, 2021

Our Editorial Process
Chicken is an affordable source of lean protein that can be prepped in countless
ways.
Image Credit: VeselovaElena/iStock/GettyImages


IN THIS ARTICLE

 * Chicken Breast
 * Chicken Fillet
 * Breaded Chicken Cutlet
 * Rotisserie Chicken
 * Dark Meat vs. White Meat

Chicken offers a rich source of nutrients, vitamins and minerals. The poultry —
especially white meat — is lower in both total fat and saturated fat than red
meat, but with a similar protein content.

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Chicken is a tasty, versatile and healthy alternative to red meat.

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CHICKEN BREAST NUTRITION

The breast is the leanest cut of the chicken, and it contains the least amount
of sodium and cholesterol.

Here's the breakdown of chicken breast nutrition per 1 oz. cooked, according to
the USDA:

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 * 45 calories
 * 0.9 g fat
   * 0.3 g saturated fat
 * 32.9 mg cholesterol
 * 13.3 mg sodium
 * 0 g carbs
   * 0 g fiber
   * 0 g sugar
 * 9.1 g protein
 * 17% Daily Value (DV) vitamin B3
 * 15% DV vitamin B6
 * 9% DV vitamin B5

There are 9.1 grams of protein in chicken breast per ounce. If you're eating one
chicken breast (about 3 oz. of chicken), you'll get 134 calories and about 27
grams of protein for only 2.8 grams of total fat.

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These 11 Easy Chicken Recipes All Clock in Under 500 Calories


CHICKEN FILLET NUTRITIONAL INFORMATION

In 2003, chicken became more popular than beef in the United States for the
first time in a century, with the average American consuming 60 pounds annually.
According to a market research study conducted at Oklahoma State University, the
majority of this chicken is consumed in the form of boneless, skinless chicken
breasts, often sold under the name chicken fillets.

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Nutrition
How to Cook Chicken Legs & Breasts in the Oven
By Brynne Chandler

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How to Pan Sauté Boneless, Skinless Chicken Thighs
By Caroline Haley
Reviewed

Nutrition
The Nutrition for Hibachi Chicken
By Jill Corleone



One 4-ounce grilled chicken fillet contains:

 * 164 calories
 * 5.9 g fat
   * 1 g saturated fat
 * 77.1 mg cholesterol
 * 496.7 mg sodium
 * 2.7 g carbs
   * 0.1 g fiber
   * 0 g sugar
 * 25.2 g protein
 * 52% DV vitamin B3
 * 13% DV vitamin B6
 * 14% DV vitamin B2


BREADED CHICKEN CUTLET CALORIES AND NUTRITION

Chicken cutlets are a culinary blank canvas — you can cover them in sauce or
breading or grill the cutlets and serve them on a sandwich. Chicken cutlets can
also be suitable for a variety of diet plans, as they are low in fat and
calories.

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One 4-ounce breaded chicken cutlet contains the following, according to the
USDA:

 * 201 calories
 * 5 g fat
   * 2 g saturated fat
 * 90.7 mg cholesterol
 * 612.4 mg sodium
 * 4 g carbs
   * 0 g fiber
   * 0 g sugar
 * 32.1 g protein

About 68 percent of the calories in a breaded chicken cutlet comes from protein,
24 percent come from fat and the remainder from carbs. Consuming protein is
vital for your health because it helps build and repair your body's cells and
tissues.

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What Is a Chicken Cutlet?

Chicken cutlets are thin strips of meat from chicken breasts that can be used in
a variety of recipes.


ROTISSERIE CHICKEN NUTRITION (WITHOUT SKIN)

Many people find it difficult to cook healthy meals for themselves on a regular
basis. If you find yourself pressed for time, eating precooked rotisserie
chicken can be a healthy alternative to many of the available fast food options.

A 4-ounce serving of rotisserie chicken breast contains:

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 * 146 calories
 * 3.3 g fat
   * 0.7 g saturated fat
 * 80.5 mg cholesterol
 * 254 mg sodium
 * 0 g carbs
   * 0 g fiber
   * 0 g sugar
 * 28 g protein


DARK MEAT VS. WHITE MEAT CHICKEN NUTRITION

When it comes to light meat or dark meat, everyone has a taste preference. But
if your first choice is the drumstick or the wing, you'll get more total fat and
saturated fat. Knowing the nutritional differences between the two types of
poultry might help you determine how they fit your diet plan.

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See how chicken breast (white meat) compares to the chicken thigh (dark meat)
below. Values are per a 4-ounce cooked portion. About 58 percent of the calories
in dark meat chicken come from protein (the rest from fat) while 79 percent of
the calories in white meat chicken come from protein.

Dark Meat

White Meat

Calories

263

187

Total Fat

16.7 g

4 g

Saturated Fat

4.7 g

1.1 g

Cholesterol

150.8 mg

96.4 mg

Carbs

0 g

0

Protein

26.4 g

35.2

Vitamin B3

41% DV

97% DV

Vitamin B5

28% DV

22% DV

Zinc

18% DV

10% DV

Iron

7% DV

7% DV

Source(s): USDA

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references

 * PubMed Health; Tips For Losing Weight; October 2009
 * USDA: "Lean Chicken Breast (Cooked)"

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