Chicken
Nutrition Information
| Nutrient / Component | Per 100 g (Raw Skinless Breast) | Per 1 Cooked Breast (172 g) | Per 1 Cooked Thigh (116 g) |
|---|---|---|---|
| Energy (Calories) | 120 kcal | 283.8 kcal | 207.6 kcal |
| Water | 75.0 g | 112.5 g | 74.2 g |
| Protein | 22.50 g | 53.40 g | 27.61 g |
| Total Fat | 2.62 g | 6.19 g | 10.02 g |
| — Monounsaturated Fat | 0.90 g | 2.13 g | 3.96 g |
| — Polyunsaturated Fat | 0.58 g | 1.37 g | 2.30 g |
| — Saturated Fat | 0.56 g | 1.74 g | 2.67 g |
| Cholesterol | 73 mg | 146.2 mg | 111.4 mg |
| Total Carbohydrates | 0.0 g | 0.0 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | 0.0 g | 0.0 g |
| Potassium | 334 mg | 574.5 mg | 280.7 mg |
| Phosphorus | 228 mg | 409.4 mg | 226.2 mg |
| Sodium | 65 mg | 127.3 mg | 104.4 mg |
| Magnesium | 28 mg | 49.9 mg | 24.4 mg |
| Calcium | 11 mg | 25.8 mg | 13.9 mg |
| Iron | 0.72 mg | 1.84 mg | 1.43 mg |
| Zinc | 0.80 mg | 1.70 mg | 2.37 mg |
| Selenium | 27.6 µg | 47.5 µg | 29.8 µg |
| Copper | 0.040 mg | 0.076 mg | 0.081 mg |
| Niacin (B3) | 13.71 mg | 19.80 mg | 6.84 mg |
| Vitamin B6 | 0.600 mg | 0.912 mg | 0.406 mg |
| Pantothenic Acid (B5) | 0.960 mg | 1.670 mg | 1.450 mg |
| Riboflavin (B2) | 0.115 mg | 0.203 mg | 0.267 mg |
| Thiamine (B1) | 0.070 mg | 0.120 mg | 0.093 mg |
| Vitamin B12 | 0.34 µg | 0.59 µg | 0.58 µg |
| Choline | 85.0 mg | 146.2 mg | 77.7 mg |
| Vitamin A (RAE) | 9 µg | 15.5 µg | 31.3 µg |
Description
Chicken (Gallus gallus domesticus) is the most consumed poultry meat worldwide, serving as an international benchmark for lean animal protein, athletic bodybuilding diets, and weight management programs. Composed of two primary culinary categories—white meat (pectoral flight muscles such as the breast and tenderloin) and dark meat (locomotor leg cuts such as the thigh and drumstick)—chicken provides a complete, highly bioavailable amino acid profile tailored to diverse metabolic needs. When analyzing chicken nutritional value per 100g (raw, boneless, skinless meat), lean chicken breast supplies approximately 120 calories, 22.5 grams of complete protein, and 2.6 grams of total fat, while chicken thigh yields roughly 121 calories, 19.7 grams of protein, and 4.7 grams of dietary lipids. At standard cooked culinary portion sizes: one medium cooked chicken breast (approx. 172 grams) delivers an impressive 284 calories and 53.4 grams of high-biological-value protein, while one medium roasted boneless chicken thigh (approx. 116 grams) yields 208 calories, 27.6 grams of protein, and 10.0 grams of savory lipids.
White Meat vs. Dark Meat: Muscle Fiber Physiology & Fat Partitioning
The nutritional divergence between chicken breast and chicken thigh stems directly from the avian muscle fiber typology:
Chicken Breast (Type IIb Fast-Twitch Glycolytic Fibers): The pectoral muscles of domestic fowl are adapted for short, explosive bursts rather than prolonged endurance. These fibers contain minimal intracellular lipid droplets and low myoglobin concentrations, resulting in pale meat with an exceptionally high protein-to-calorie ratio. Over 80% of the calories in skinless chicken breast come from protein, making it the premier choice for strict caloric deficits, contest prep, and maximum muscle protein synthesis (MPS) per calorie.
Chicken Thigh (Type I Slow-Twitch Oxidative Fibers): The thigh and drumstick muscles endure continuous weight-bearing activity, requiring high endurance fueled by oxidative phosphorylation. These red fibers are packed with myoglobin (an iron-bearing oxygen-binding protein), mitochondria, and intramuscular triglycerides, giving the cut a deeper flavor, greater moisture retention during high-heat cooking, and an elevated concentration of bioavailable heme iron and zinc.
Protein Quality, Leucine Kinetics & Satiety peptides
Chicken protein delivers a Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 1.00, indicating maximum bioavailability and human amino acid absorption. A standard chicken breast serving provides over 4,200 mg of leucine, the primary branched-chain amino acid (BCAA) responsible for activating the intracellular mTORC1 pathway to stimulate muscle repair and hypertrophy. Furthermore, high-protein poultry meals trigger the postprandial release of anorexigenic gut hormones—specifically peptide YY (PYY) and cholecystokinin (CCK)—while reducing circulating concentrations of the hunger hormone ghrelin, blunting appetite for hours after consumption.
Essential Micronutrients: Niacin, Vitamin B6, Selenium & Carnosine
Chicken serves as a major whole-food delivery system for vital metabolic vitamins and bioactive peptides:
Niacin (Vitamin B3) Super-Concentration: Chicken breast supplies an astounding 13.7 mg of niacin per 100g (and over 19.8 mg in a cooked breast), fulfilling more than 100% of the daily value (DV). Niacin is the essential precursor for NAD+ and NADP+, coenzymes critical for mitochondrial ATP synthesis and cellular DNA repair.
Vitamin B6 (Pyridoxine): Providing 0.60 mg per 100g (approx. 0.90 mg per breast), Vitamin B6 is an indispensable coenzyme for glycogen phosphorylase and transaminase enzymes governing protein breakdown.
Selenium & Cellular Antioxidant Defense: Supplying 27.6 µg of selenium per 100g, chicken fuels glutathione peroxidase enzymes, defending vascular endothelial cells against oxidative stress while supporting thyroid hormone conversion ($T_4$ to $T_3$).
Heme Iron & Zinc in Dark Meat: Chicken thighs supply roughly double the zinc (1.7 mg vs 0.8 mg) and iron (1.1 mg vs 0.7 mg) per 100g compared to white breast meat, supporting red blood cell hemoglobin synthesis, immune enzyme catalysis, and testosterone synthesis.
Anserine & Carnosine Peptides: Chicken breast contains high concentrations of histidine-containing dipeptides (carnosine and anserine), which act as intracellular pH buffers in skeletal muscle, buffering hydrogen ion ($H^+$) accumulation to delay physical fatigue during anaerobic exercise.
