As an excellent source of protein, and source of key vitamins and minerals, the nutritional benefits of chicken stack up! Australian consumers are increasingly recognising the value of chicken meat as a nutritious, economical and versatile protein-rich food in a healthy varied diet.
So how many calories are in a chicken breast? 100g of chicken breast flesh, baked or roasted with no added fat contains 637 kilojoules, which is 152 calories.
Stir fried chicken breast provides approximately 35g of protein per 100g of the food eaten, equivalent to other meats cooked the same way; lean pork strips, 31g; lean beef strips, 31g; lean lamb strips 28g. Lean stir-fried chicken breast is also low in fat – it is lower in both total fat and saturated fat than either stir-fried beef or lamb.
Cooked chicken also delivers more protein in fewer kilojoules than cooked legumes, pulses, nuts and seeds. 300-400g (2-2 ½ cups) of cooked legumes/pulses (beans) is needed to deliver the same amount of protein as contained in 80g of cooked chicken (see Table B).
Cooked chicken is a source of essential nutrients: vitamins B6, B12 and niacin, and minerals magnesium, selenium and zinc.
To compare the nutrients of your favourite cut of chicken with other meats, check out our online Nutritional Database tool.
Chicken is easy to include in a range of healthy meal choices and cuisines. There are plenty of ways to prepare and enjoy it which makes it popular with the whole family.