1 serving (100 grams) contains 165 calories, 31.0 grams of protein, 3.6 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
392.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 202.4 mg | 67% | |
| Sodium | 176.2 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 73.8 g | 147% | |
| Vitamin D | 11.9 mcg | 59% | |
| Calcium | 31.0 mg | 2% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 609.5 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About White meat chicken
White meat chicken refers primarily to the leaner portions of chicken, such as the breast and wings, and is a staple protein source in many global cuisines, including American, Asian, and Mediterranean diets. Its mild flavor and versatility make it suitable for grilling, baking, and stir-frying. Nutritionally, white meat chicken is low in saturated fat and a rich source of high-quality protein, providing about 26 grams of protein per 3-ounce cooked serving. It also contains essential nutrients such as B vitamins (niacin and vitamin B6) and minerals like phosphorus and selenium, which support energy metabolism, bone health, and immune function. Compared to dark meat chicken, white meat contains fewer calories and less fat, making it favorable for those looking to manage weight or cholesterol levels while meeting protein needs.
Health Benefits
- High-quality protein (26 grams per 3-ounce serving) helps in muscle growth, repair, and overall physical health.
- Rich in vitamin B6, which supports brain development, neurotransmitter function, and red blood cell production.
- Contains selenium, a mineral crucial for thyroid function and antioxidant defense systems.
Dietary Considerations
Selection and Storage
Store raw chicken in the refrigerator at 40°F (4°C) or below and consume within 1-2 days, or freeze for longer preservation. Cook chicken to an internal temperature of 165°F (74°C) to ensure safety.
Common Questions About White meat chicken Nutrition
Is white meat chicken high in protein?
Yes, white meat chicken is an excellent source of protein. A 3-ounce serving of cooked chicken breast provides approximately 26 grams of protein, which is essential for muscle repair and growth. It's also low in fat, making it a lean protein option.
Can I eat white meat chicken on a keto diet?
Absolutely, white meat chicken is perfect for a keto diet as it is very low in carbohydrates, with virtually zero grams of carbs per serving. Its high protein and low fat content make it versatile for pairing with keto-friendly sides like avocado or spinach.
What are the health benefits of white meat chicken?
White meat chicken is a great source of lean protein, B vitamins, and selenium, which supports metabolism, immune function, and thyroid health. However, it's important to avoid processed or fried chicken, which can be high in unhealthy fats and sodium.
How much white meat chicken should I eat per serving?
A recommended serving size for white meat chicken is around 3 to 4 ounces, which is about the size of a deck of cards. This provides a balanced portion of protein for most dietary needs without overconsuming calories or cholesterol.
How does white meat chicken compare to dark meat chicken?
White meat chicken, found in the breast and wings, is lower in fat and calories than dark meat chicken found in thighs and drumsticks. While white meat is ideal for those seeking lean protein, dark meat offers higher levels of iron and zinc but comes with extra calories due to its higher fat content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
