NUTRITION

Fuelling Manitoba Families

Chicken is a nutrient-dense, lean protein powerhouse. Discover how it fits into a balanced lifestyle, from bone health to muscle recovery.

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Know Your Cuts

Chicken has exceptional nutritional value and is an excellent source of high-quality, complete protein. Chicken is lower in saturated fat than most other meats and provides many other essential nutrients required for optimal health. Chicken is naturally low in sodium, carbohydrates, and is trans-fat free. Including chicken as part of your healthy diet, paired with other fresh food choices, is a terrific way to help you stay healthy.

Calorie, Protein, and Fat Content of 100-gram Portion Uncooked Select Canadian Chicken Parts.

Click on any part of the chicken to explore cuts and nutritional facts.

Breast Wings Liver & Giblets Thigh Legs
Skinless Breast

Skinless Breast

Calories
120
Protein (g)
23
Fat (g)
2.5
Skin-on Breast

Skin-on Breast

Calories
165
Protein (g)
23
Fat (g)
8.2

It’s All in the Nutrients

  • PROTEIN

    All cuts of chicken are excellent sources of high-quality protein, ranging from 20-30 grams per 100-gram cooked serving. Research shows that eating 25-30 grams of protein per meal helps maintain overall health. Consuming adequate amounts of protein throughout the day can also help you maintain a healthy weight by helping you feel full for longer.

     

    Protein is essential for good health

    Critical for building, repairing and maintaining healthy muscles, skin, eyes, hair, nails and even bones.

     

    Not all proteins are created equal

    • Chicken and other animal-based proteins are excellent sources of all the essential amino acids.
    • Animal proteins are more like the proteins found in our bodies. This means they are used more efficiently than plant-based proteins.
    • Plant proteins, except for soy, quinoa, and barley, do not contain all the essential amino acids.
    • Only animal-based foods like chicken contain the essential nutrient B12.
    • Dark meat from thighs and drumsticks contains exceptionally high amounts of B12.
    • B12 plays a critical role in brain function and development of healthy red blood cells.
    • Chicken is also a good source of many of the other B vitamins, including Biotin, Thiamin, and Riboflavin. These nutrients are essential for several important processes such as converting food into usable energy and development of healthy skin, nails, and hair.

  • All cuts of chicken are excellent sources of easily absorbed iron, called heme-iron.

    • Heme-iron is more easily absorbed by the body than non-heme iron found in plant-based foods.
    • Dark chicken meat is higher in iron than white meat.
    • Iron is an important nutrient for building healthy red blood cells, for preventing anemia, and for promoting normal brain function.
    • Regularly including rich sources of iron in your diet may prevent anemia.
    • Iron carries oxygen from the lungs to every cell in your body.
    • Most often we think of fruits and vegetables as being excellent sources of potassium, but chicken also contains high amounts of this important mineral.
    • Potassium is essential for maintaining healthy bones, kidneys, nerves, and muscle.
    • It plays an important role in maintaining normal blood pressure, fluid balance in the body, and heart rate.
    • Chicken is an excellent source of zinc, a mineral that is vital in promoting a healthy immune system and in helping wounds heal.
    • Zinc is required for proper smell and taste and needed for normal growth and development.
    • It’s especially important for infants, children, adolescents, and pregnant women.
    • Chicken is high in magnesium, a mineral required for important functions, such as maintaining a healthy heart by working along with other minerals to control blood pressure.
    • Consuming adequate amounts of magnesium reduces the risk of osteoporosis, stroke, diabetes, and even migraine headaches.
    • Chicken is high in phosphorus, a mineral important for building healthy teeth and bones.
    • It also helps your body use other vitamins and minerals.
    • Phosphorus helps with nerve signaling, kidney function, muscle contractions, and with maintaining a normal heartbeat.

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