Despite the growing popularity of plant-based diets, chicken remains one of the most popular sources of protein in the United States. In fact, every year Americans eat 8 billion chickens. For the health conscious, grilled chicken breast is a favourite. Fried chicken may taste good, but it’s also full of trans fat, which raises LDL cholesterol and is bad for your heart.
Still, you might wonder However Especially when it comes to frying, but also roasting, baking and sautéing, how much healthier grilled chicken is compared to other ways to cook chicken. In addition to cooking methods, it’s also helpful to know how chicken stacks up against other protein sources, so you can compare them based on their overall nutritional profile, not just protein content. If so, here’s what a registered dietitian needs to know.
How many calories in grilled chicken breast?
A 6 ounce grilled chicken breast has 284 calories.
Nutrition Facts for Grilled Chicken Breast (1 6 oz.)
- Total Fat: 6.5g
- cholesterol: 204mg
- sodium: 413mg
- potassium: 806mg
- carbohydrate: 0g
- fiber: 0g
- protein: 57g
- Vitamin A: 1% of Recommended Daily Amount
- calcium: 1% of Recommended Daily Amount
- iron: 5% of Recommended Daily Amount
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Grilled Chicken Breast Compared to Other Protein Sources
In terms of protein, the recommended daily allowance is about 46 grams per day for women and 56 grams per day for men (exact recommendations vary by age, weight and activity level). This goal is met, but it’s best to eat less because protein is important at every meal, not just one. Eat chicken (such as half a grilled chicken breast) at one meal, and the rest of the protein at another meal from other sources.
In general, a registered dietitian and eat your vitamins author Marsha Davis, MPH, RDNsays that grilled chicken breast is a good source of lean protein. “Compared to other meat sources, chicken breast provides lean protein, which means it has less fat and therefore fewer calories,” she says. she says.
registered dietitian Dana Angelo White, RD, MS, ATCagrees with Davis that grilled chicken breast is higher in protein and lower in fat than fatty cuts of beef or pork or fatty cuts of chicken. One of the benefits of is that it contains all the essential amino acids that are the building blocks of protein that can only be obtained through diet.
Grilled chicken breast seems like the best protein source compared to other meat sources, but the comparison becomes more complicated when compared to plant-based protein sources such as tofu, beans, and lentils. “When comparing foods on protein content alone, chicken comes first.”Tofu and beans are both excellent sources of plant-based protein, making them ideal choices for protein variations. [But] These plant-based sources also provide lean protein, but chicken has a significantly higher protein content,” says Davis.
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But White says plant-based protein sources are more nutritious than grilled chicken breast. Vegetable protein contains nutrients not often found in meat, such as fiber and calcium,” she says.
Takeaway here: Eating a variety of protein sources ensures you’re getting a wider range of nutrients. It provides a variety of nutrients like fiber, vitamin D,” says Davis.
RELATED: 16 high-protein foods to add to your diet
How healthier is grilled chicken compared to cooking it in other ways?
According to both nutritionists, the reason grilled chicken is healthier than fried chicken is because fried chicken has more fat, not the “good” type of fat found in avocados and fish. The type of fat found in fried foods is trans fat. “Studies show that eating fried foods frequently increases your risk of developing type 2 diabetes and high blood pressure,” Davis says.
But grilling isn’t the only healthy way to enjoy chicken. Davis says sautéing, steaming, roasting and baking are all healthy. “These methods do not significantly alter the integrity of the chicken and often require minimal ingredients, such as a drizzle of olive oil,” she says. It’s also a healthier way to cook chicken because it doesn’t use oils that contain trans fats like fried chicken.
“I like to sear my chicken breasts over high heat to char the juices. A grill, air fryer, or cast iron skillet works well,” says White. “Bone-in, skin-on chicken breasts can be roasted in the oven on a 400°F baking sheet. The skin and bones help keep the meat juicy and flavorful and can be removed after roasting.” Other ways to help retain moisture, she says, include marinades, which help add extra flavor to lean chicken breasts.
As you can see, there are many different ways to cook chicken in a healthy way. A grill is a great option, but it’s not the only option. It’s also clear that it’s an ideal way to reach your protein goals. Yet both nutritionists reiterate the importance of eating a variety of foods. Reap the nutritional benefits. Eating just got a lot more fun!
Then check out these 30 healthy ways to prepare chicken.
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