Chicken

Chicken

Chicken is a versatile staple in almost every culture's cuisine which can be prepared in a myriad of ways.

Chicken is comparable to beef in quantity and quality of protein, with 3 1/2 ounces of roasted chicken breast supplying 49% of the RDA for protein for the average man, and 62% for the average woman.

If you eat chicken with the skin, you'll more than double the amount of fat and saturated fat. Dark-meat chicken supplies about the same amount of fat as light meat with the skin-(-about 10 grams of fat in 3 1/2 ounces roasted. Dark meat with the skin is the fattiest of all (16 grams of fat per 3 1/2 ounces roasted).

Be sure to select pasture-raised poultry that is produced without hormones or antibiotics.

Estimated Glycemic Load = 1

The Benefits

*Excellent Source of: Protein, Vitamin B6, Niacin, Selenium, Phosphorous
*Good Source of:
*Preferences: Low Fat, Low Saturated Fat, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Corn, No Yeast, No Peanuts, No Molds, No Tubers, No Citrus, No Nightshade, No Legumes, No Grains

Selecting and Storing

When shopping for a whole chicken, look for a well-shaped bird with a plump, rounded breast, and more breast than leg. Individual cuts should be plump and moist. Fresh chicken is highly perishable -store it immediately in the coldest part of your refrigerator and keep it in its original store wrapping. Make sure that the fluids from the package do not leak onto other foods in the refrigerator.

Nutrition Information(amounts per serving)

Serving Size: 1/2--8oz. breast(s) CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,RAW

OMEGA-6 / OMEGA-3 RATIO: 8.17

Calories: 130

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	1.5 g	*
Saturated Fat	0.39 g	*
Monosaturated Fat	0.35 g	*
Polyunsaturated Fat	0.33 g	*
Trans Fat	0.03 g	*
Essential Fatty Acids (Omega-3)
ALA	12 mg	*
EPA, DHA	0 mg, 24 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	68.4 mg	*
Total Carbohydrate	0 g	*
Sugars	0 g	*
Fiber	0 g	*
Protein	27.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	24.8 IU	0%
Vitamin C	1.4mg	2%
Vitamin D	0 IU	0%
Vitamin E	0.15 IU	0%
Vitamin B6	0.65 mg	32%
Vitamin B12	0 mcg	0%
Vitamin K	0.24 mg	0%
Folate	4.7 mcg	1%
Niacin	13.2 mg	66%
Riboflavin	0.11 mg	6%
Thiamin	0.08 mg	5%
MINERALS
Calcium	13 mg	1%
Copper	0.05 mg	2%
Iron	0.85 mg	5%
Magnesium	33 mg	8%
Manganese	0.02 mg	1%
Phosphorous	231.3 mg	23%
Potassium	300.9 mg	9%
Selenium	21 mcg	30%
Sodium	76.7 mg	3%
Zinc	0.94 mg	6%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).