While all chicken cuts offer health benefits, chicken breast stands out for its nutritional profile. Rich in nutrients that aid in tissue repair, bolster immunity, and increase energy levels, it also has lower saturated fat content compared to thighs, drumsticks, and wings. This makes chicken breast a wise choice for individuals mindful of their heart health.
Here are several key benefits of including chicken breast in your diet.
High in Protein
Among whole foods, chicken breast is one of the richest sources of protein per calorie. “You’d have to eat protein powder to get more protein,” remarked Dave Bridges, a biochemist and associate professor of nutritional sciences at the University of Michigan.
Without carbohydrates and minimal fat — especially when the skin is removed — a 3.5-ounce portion of boneless, skinless chicken breast contains about 160 calories and 32 grams of protein. This amount is nearly half of the daily protein recommended for an average 185-pound adult. In contrast, the same serving size of farmed Atlantic salmon has around 206 calories and 22 grams of protein.
Protein plays a crucial role in building muscle, repairing cells, generating antibodies, and producing enzymes vital for bodily functions. “The entire body is built from protein,” said Heidi Silver, director of the Diet, Body Composition and Metabolism Core at Vanderbilt University.
Heart Health Benefits
Chicken breast is very low in saturated fat, which is linked to high cholesterol and various risk factors for heart disease, according to Bridges. A serving of 3.5 ounces contains only one gram of saturated fat. Furthermore, it offers a small amount of oleic and linoleic acids — types of fat beneficial for cardiovascular health.
Adding chicken to your diet alone won’t necessarily lower heart disease risk, Bridges cautioned, but making chicken a substitute for red or processed meats could have a positive impact.
Rich in B Vitamins
Chicken breast is a great source of B vitamins, providing more than half the daily recommended intake of vitamin B3 (niacin) and over 70% of the recommended amount of vitamin B6.
“These nutrients play many critical roles,” Silver explained. They are vital for brain health, aiding in the production of dopamine, serotonin, and melatonin — chemicals that control mood, sleep, and focus. “We need them for memory, for learning, for processing words and information,” she added. B vitamins are also necessary for DNA production and converting food into energy, noted Lee Murphy, a nutrition instructor at the University of Tennessee, Knoxville.
Best Ways to Prepare Chicken Breast
If possible, Bridges suggests opting for organic chicken. The U.S. Department of Agriculture’s organic certification requires chickens to have outdoor access, mobility, and organic feed, which may lead to slightly better fat profiles.
However, chicken breast isn’t the only nutritious chicken option. Silver points out that darker cuts, like thighs and drumsticks, though higher in fat, also provide greater amounts of certain vitamins and minerals, including vitamin B12, iron, and zinc.
To maintain the health benefits of chicken, Silver advises using lower-fat cooking methods such as baking, grilling, poaching, or air frying.