How much zinc is in chicken: 23 High Zinc Foods for Vegans and Vegetarians
Where Is Zinc Most Abundant? | Healthy Eating
Zinc’s most well-known role is helping your immune system work at its best. This trace mineral also synthesizes protein, is vital to growth, controls components of your appetite and regulates dozens of enzymatic activities. You should have no problem meeting your daily zinc requirements — it is abundant in many types of foods.
Many types of seafood are jam-packed with zinc. Oysters top the list, providing more than 76 milligrams from six medium wild raw oysters. Three ounces of steamed Alaska king crab offers nearly 6.5 milligrams, while the same amount of cooked blue crab meat has almost 3.6 milligrams. If you enjoy simmered lobster meat, you’ll wind up with nearly 2.5 milligrams of zinc from a 3-ounce serving.
Beef and Chicken
Beef and chicken are rich in zinc, but you should opt for lean cuts to avoid going overboard on fat and calories. Three ounces of trimmed and braised beef chuck contains more than 7 milligrams of zinc, and the same amount of cooked 85 percent lean ground beef offers nearly 5.4 milligrams. Lean skinless chicken breast provides roughly .85 milligrams of zinc in a 3-ounce roasted serving.
Dairy foods are also rich in zinc. Enjoying a single-serving 8-ounce container of nonfat plain yogurt for breakfast sneaks 2.2 milligrams of zinc into your diet. Having a glass of skim milk offers more than 2 milligrams in 8 ounces. Cheese isn’t all bad, as long as you opt for lower fat varieties; part-skim mozzarella provides around .9 milligrams of the mineral per ounce.
You’ll also get zinc from plant-based foods. Many types of breakfast cereals provide a large portion of your daily value of zinc and sometimes offer extra. Nuts are a quick way to up your zinc levels. One ounce of cashews has 1.6 milligrams, the same serving of almonds offers 1 milligram and 1 ounce of peanuts provides .9 milligrams of zinc. You’ll even get zinc from beans. Garbanzo beans, which are the primary ingredient in hummus, have 1.3 milligrams of zinc per one-half cup. Baked beans contain 1.8 milligrams in a one-half cup serving.
Men should aim for 11 milligrams of daily zinc, while women require 8 milligrams each day, notes the Linus Pauling Institute. During pregnancy, you’ll need to get more — 11 milligrams daily. If you nurse your baby after delivery, you’ll need 12 milligrams of zinc per day. Multivitamin-mineral supplements are another way to get a little more zinc, however, it can be dangerous at doses above 40 milligrams per day. If you are taking an over-the-counter supplement, let your doctor know at your next checkup.
Melodie Anne Coffman specializes in overall wellness, with particular interests in women’s health and personal defense. She holds a master’s degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.
Zinc Nutrition – Foods High in Zinc
Zinc is an essential mineral for human health. The recommended dietary allowances (RDAs) fpr adults are from 8 mg to 11 mg per day.
|Classification:||Zinc is an essential mineral|
|Recommended Dietary Allowances (RDAs):|
|Male youths 14 – 18 years:||11 mg|
|Female youths 14 -18 years:||9 mg|
|9 – 13 years old :||8 mg|
|4 – 8 years old:||5 mg|
|Best Foods:||oysters, beef, fortified cereals|
|Tolerable Upper Adult Intake Level :||40 mg|
|Zinc Supplements available as:||zinc gluconate, zinc sulfate, and zinc acetate|
Oysters – an excellent source of dietary zinc
Beef is an excellent source of zinc
Zinc Nutritional Facts
Dr. Doug Stewart
Zinc is an essential mineral in our bodies.
Ideally, we should eat some zinc every day, because we cannot store it in our bodies.
The recommended dietary allowance of zinc is:
• 11 mg for men
• 8 mg for women
Dietary allowances for all ages are shown in the Data Zone.
We need zinc in our bodies for:
• protein and DNA synthesis
• normal growth and development
• enzyme function
• immune system function
• good reproductive health in males
• wound healing
• our taste and smelling senses
As a dietary supplement, zinc is available in a variety of forms such as:
• zinc gluconate
• zinc sulfate
• zinc acetate
High doses of zinc can be harmful.
For example, excess zinc can reduce the amount of copper our bodies can absorb, causing anemia. (Our bodies need copper to facilitate hemoglobin synthesis.)
You can see a list of foods that are high in zinc by scrolling a little farther down this page.
The list shows the amount of zinc in a standard portion and also the percentage of recommended daily allowance.
Like iron, our bodies absorb zinc more easily from meat than from plant sources.
The reason for this is that plants contain substances which reduce zinc absorption a little – phytates, found in wholegrain bread, legumes, and cereals – and oxalates, found in leafy vegetables – reduce our ability to absorb zinc from food.
Despite this, these foods are still good sources of zinc.
Foods High In Zinc
|Food||mg of zinc per serving||percent of daily value in serving|
|Oysters, cooked, breaded and fried, 3 ounces||74 mg||493%|
|Beef chuck roast, braised, 3 ounces||7 mg||47%|
|Crab, Alaska king, cooked, 3 ounces||6.5 mg||43%|
|Lamb lean shoulder, braised, 3 ounces||6.2 mg||41%|
|Duck, domesticated, meat only, cooked, roasted, ½ duck||5.75 mg||38%|
|Beef patty, broiled, 3 ounces||5.3 mg||35%|
|Fast foods, cheeseburger; double, regular patty; plain, 1 sandwich||4.3 mg||28%|
|Breakfast cereal, fortified with 25% of the daily value for zinc, ¾ cup serving||3.8 mg||25%|
|Lobster, cooked, 3 ounces||3.4 mg||23%|
|Pork chop, loin, cooked, 3 ounces||2.9 mg||19%|
|Baked beans, canned, plain or vegetarian, ½ cup||2.9 mg||19%|
|Chicken, dark meat, cooked, 3 ounces||2.4 mg||16%|
|Pork, lean, cured, ham, roasted, 3 ounces||2.2 mg||14%|
|Yogurt, fruit, low fat, 8 ounces||1.7 mg||11%|
|Cashews, dry roasted, 1 ounce||1.6 mg||11%|
|Chickpeas, cooked, ½ cup||1.3 mg||9%|
|Cheese, Swiss, 1 ounce||1.2 mg||8%|
|Pie, pecan, prepared from recipe, 1 piece||1.2 mg||8%|
|Atlantic sardines, canned in oil, drained solids with bone, 3 ounces||1.1 mg||7%|
|Oatmeal, instant, plain, prepared with water, 1 packet||1.1 mg||7%|
|Milk, low-fat or non fat, 1 cup||1 mg||7%|
|Almonds, dry roasted, 1 ounce||0.9 mg||6%|
|Kidney beans, cooked, ½ cup||0.9 mg||6%|
|Chicken breast, roasted, skin removed, ½ breast||0.9 mg||6%|
|Cheese, cheddar or mozzarella, 1 ounce||0.9 mg||6%|
|Frankfurter, beef, unheated, 1 frank||0.9 mg||6%|
|Broccoli, cooked, boiled, drained, without salt, 1 cup||0.7 mg||5%|
|Peas, green, frozen, cooked, ½ cup||0.5 mg||3%|
|Flounder or sole, cooked, 3 ounces||0.3 mg||2%|
- Office of Dietary Supplements – Zinc
- USDA National Nutrient Database – Zinc
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More Nutrition Pages
1. Calcium Foods
2. Iron Foods
3. Magnesium Foods
4. Zinc Foods
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Zinc in chicken thigh, per 100g
Welcome to the nutritional zinc content in 18 different types of chicken thigh, ranging from 2.79 mg to 0.65 mg per 100g. The basic type of chicken thigh is Chicken, skin (drumsticks and thighs), raw, where the amount of zinc in 100g is 0.65 mg.
0.65 mg of zinc per 100g, from Chicken, skin (drumsticks and thighs), raw corresponds to 4% of the zinc RDA. For a typical serving size of 1 oz (or 28.35 g) the amount of Zinc is 0.18 mg. This corresponds to an RDA percentage of 1%.
The percentage of the recommended daily allowance (RDA) for zinc is based on a 15 mg RDA level for a mature adult.
Top ten chicken thigh products high in zinc
Below is a summary list for the top ten chicken thigh items ranked by the amount or level of zinc in 100g.
1. Chicken, broilers or fryers, thigh, meat only, cooked, fried : 2.79mg (19%RDA)
2. Chicken, broilers or fryers, thigh, meat only, cooked, stewed : 2.58mg (17%RDA)
3. Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, flour : 2.52mg (17%RDA)
4. Chicken, broilers or fryers, thigh, meat and skin, cooked, stewed : 2.25mg (15%RDA)
5. Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter : 2.04mg (14%RDA)
6. Chicken, broilers or fryers, thigh, meat only, cooked, rotisserie, original seasoning : 2.01mg (13%RDA)
7. Chicken, broiler, rotisserie, BBQ, thigh, meat only : 2mg (13%RDA)
8. Chicken, broilers or fryers, dark meat, thigh, meat only, cooked, braised : 1.87mg (12%RDA)
9. Chicken, broilers or fryers, thigh, meat and skin, cooked, rotisserie, original seasoning : 1.84mg (12%RDA)
10. Chicken, broilers or fryers, thigh, meat only, cooked, roasted : 1.79mg (12%RDA)
Following on from the ten top chicken thigh items or products containing zinc we have a more comprehensive break down of Chicken, skin (drumsticks and thighs), raw, and the highest item containing zinc which is Chicken, broilers or fryers, thigh, meat only, cooked, fried. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 18 types of chicken thigh.
At the bottom of the page is the full list for the 18 different types of chicken thigh based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the zinc content in chicken thigh.
Chicken, skin (drumsticks and thighs), raw – Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Chicken, skin (drumsticks and thighs), raw should be considered along with the zinc content. This food profile is part of our list of food and drinks under the general group Poultry Products.Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 440 kcal (22% RDA), the amount of Protein is 9.58 g (17% RDA), the amount of Fat is 44.23 g (68% RDA) and the amount of Carbohydrate is 0.79 g (1% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the zinc levels in chicken thigh.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Chicken, skin (drumsticks and thighs), raw has a nutritional value score of 13 out of 100.Comparing the zinc content and the nutritional density in 100g for Chicken, skin (drumsticks and thighs), raw; We class this as a medium to low zinc content item.In terms of overall nutritional value we class this as an item with a low nutritional density value.
Amount of zinc per 100 Calories
100 calories of chicken, skin (drumsticks and thighs), raw is a serving size of 0.23 g, and the amount of Zinc is 0.15 mg (0.91% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 2.18 g (3.86% RDA), Fat 10.05 g (15.45% RDA), Carbohydrate 0.18 g (0.23% RDA). This is shown in the zinc RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1 oz (or 28.35 g)
For the food Chicken, skin (drumsticks and thighs), raw the typical serving size is 1 oz (or 28.35 g) which contains 0.18 mg of Zinc. The zinc percentage of the recommended daily value for this serving is 1 %.
To give 100% of the RDA, 100.0 servings of the typical serving size 1 oz (or 28.35 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 124.74 kcal, the Protein content is 2.72 g, the Fat content is 12.54 g and the Carbohydrate content is 0.22 g. The percentages are shown below in the zinc chart, for the typical serving of zinc and the related and important nutritional values.
Macronutrients in Chicken, skin (drumsticks and thighs), raw
The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 oz or 28.35 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 10.9 (kcal).The number of calories from Fat is 112.9 (kcal).The total calories from carbohydrate is 0.9 (kcal).
Milligrams of zinc in chicken thigh (per 100g)
This list of 18 types of chicken thigh, is brought to you by www.dietandfitnesstoday.com and ranges from Chicken, broilers or fryers, thigh, meat only, cooked, fried through to Chicken, skin (drumsticks and thighs), raw where all food items are ranked by the content or amount per 100g. The nutritional zinc content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much zinc in chicken thigh.
The list below gives the total zinc content in the 18 items from the general description ‘chicken thigh’ each of which show the zinc amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 18 food items shown in the zinc chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The corresponding nutritional value for chicken thigh based on our density score out of 100 (ranked by the amount of zinc per 100g) is shown in the below nutritional density chart.
The corresponding Calories for chicken thigh ranked by the amount of zinc per 100g is shown below in the chicken thigh calories chart.
Effect of Preparation and Storage on zinc
The level of zinc can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 3 items. The highest amount of zinc from the 3 raw items is in Chicken, broilers or fryers, dark meat, thigh, meat only, raw where the content is 1.52 mg per 100g. The number of food items which are cooked are 13 items. The highest amount of zinc from the 13 cooked items is in Chicken, broilers or fryers, thigh, meat only, cooked, fried where the amount is 2.79 mg per 100g. Comparing raw and cooked chicken thigh shows that cooking can change the levels of zinc by 1.27 mg in a 100g serving.
Average Content for chicken thigh
The average (or more correctly the arithmetic mean) amount of zinc contained in 100g of chicken thigh, based on the list below of 18 different items under the general description of chicken thigh, is 1.76 mg of zinc. This average value corresponds to 11.73 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 251.44 kcal, the average amount of Protein is 21.58 g, the average amount of Fat is 17.66 g and the average amount of Carbohydrate is g.
The median value of Zinc is found in Chicken, broilers or fryers, thigh, meat and skin, cooked, rotisserie, original seasoning which in 100g contains 1.84 mg of Zinc. This corresponds to 12 % of the recommended daily allowance. For this serving the amount of Calories is 233 kcal, the amount of Protein is 22.93 g, the amount of Fat is 15.7 g and the amount of Carbohydrate is 0 g.
Highest zinc Content per 100g
Using the list below for the 18 different chicken thigh nutrition entries in our database, the highest amount of zinc is found in Chicken, broilers or fryers, thigh, meat only, cooked, fried which contains 2.79 mg of zinc per 100g. The associated percentage of RDA is 19 %. For this 100g serving the Calories content is 218 kcal, the Protein content is 28.18 g, the Fat content is 10.3 g, the Carbohydrate content is 1.18 g.
The lowest amount of zinc in 100g is in Chicken, skin (drumsticks and thighs), raw which contains 0.65 mg. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Calories is 440 kcal, the amount of Protein is 9.58 g, the amount of Fat is 44.23 g, the amount of Carbohydrate is 0.79 g.
The difference between the highest and lowest values gives a zinc range of 2.14 mg per 100g. The range for the other nutrients are as follows; 222 kcal for Calories, 18.6 g for Protein, 33.93 g for Fat, 0 g for Carbohydrate.
Highest Amount of zinc per Serving
Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. For example 100g of Chicken, skin (drumsticks and thighs), raw contains 0.65 mg of zinc. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the zinc nutritional content.
The food with the highest zinc content per typical serving is Chicken, broilers or fryers, thigh, meat only, cooked, stewed which contains 3.61 mg in 1 cup, chopped or diced (or 140 g). The percentage of the recommended daily value for this serving is 24 %. For this serving the Calories content is 273 kcal, the Protein content is 35 g, the Fat content is 13.71 g and the Carbohydrate content is 0 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing zinc which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of zinc rich foods.
Zinc: A Healing Nutrient Profile
What does Zinc do?
Zinc is an important mineral mostly because it’s a true multi-tasker: It plays myriad roles in the body, touching on practically every system. But perhaps its most important role is in supporting the immune system. Beyond that, zinc also helps us metabolize macronutrients (carbohydrates, fat and protein), and without it our bodies wouldn’t be able to make protein or DNA. Zinc has also been found to play a role in taste and smell, and in preventing macular degeneration, plus it helps wounds heal. And if that’s not enough, zinc is a component of one of the most important antioxidant enzymes—called superoxide dismutase—where it helps to fight free radicals. Phew!
How much zinc do you need?
The recommended daily allowance (RDA) for zinc is 11 milligrams (mg) per day for adults (slightly less if you’re pregnant or breastfeeding). Because we absorb less of it from plant sources than from meat, vegetarians may need more zinc—up to 50 percent more, in some cases. If you have a condition that affects nutrient absorption, such as celiac disease or Crohn’s disease, you may also need more than the RDA.
Most of us get enough zinc from what we eat. Adults should consume no more than 40 mg per day; getting too much from supplements can cause gastrointestinal problems, low levels of copper, loss of appetite and headaches, and it can impair immune function and lower HDL (good) cholesterol levels, thereby increasing heart disease risk.
Research is conflicting regarding the effects of zinc supplements for relief of the common cold. If you’re dealing with a cold, taking 30 mg per day of zinc might reduce the severity and duration of your illness, especially if you take it within 24 hours of the onset of your symptoms.
Where can you get zinc?
Red meat, poultry, certain types of shellfish, legumes, nuts, whole grains, dairy and fortified cereals are all good sources of zinc. Here are some of our favorite foods that contain plenty of this powerhouse mineral:
|Amount of Zinc (mg)|
|Seeds (sunflower, pumpkin)||⅓ cup||20|
|Canned baked beans||1 cup||15|
|Lean roast beef||4 oz||8|
|Wheat germ||¼ cup||5|
|Dark meat turkey||4 oz||5|
|Dark meat chicken||4 oz||3|
|Refried beans||1 cup||3|
|100% bran cereal||½ cup||3|
You can look up the zinc content of other foods by using the USDA National Nutrient Database for Standard Reference.
zinc in chicken
GIBSON, S.W., STEVENSON, M.H. Zinc toxicity occurs when chickens ingest zinc-containing metal objects. Chicken is also high in zinc, and in many ways is a more versatile food than red meat. Water scarcity in agriculture sector enforces farmers to apply urban waste water without considering its pollutant effects on the environment. For zinc content, chicken hearts are one of the best dietary sources. This article explains everything you need to know about zinc, its functions, benefits, the risk of deficiency and potential side effects. meat products has a high bioavailability (Hortin et al., 1993; Lonnerdal, 2000). Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement. In addition to their provision of zinc, chicken hearts are also an iron-rich food. Zinc is also important to wound healing and your sense of taste and smell. X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you prefer meaty meals, pick up a rotisserie roast chicken from the supermarket for dinner, or make a chicken sandwich (with lettuce and tomatoes) for lunch. Food sources of zinc include chicken, red meat and fortified breakfast cereals. Meat products like chicken and lamb are also good options. The current daily value (DV) for Zinc is 11mg. Zinc deficiency is defined either as insufficient zinc to meet the needs of the body, or as a serum zinc level below the normal range. Check 26 foods high in zinc for overall good health. It is responsible for the catalytic, structural, and regulatory functions in the body. How much zinc do I need? Fish and seafood, especially oysters. The dark meat of a chicken has more zinc than. Thanks for visiting zinc in chicken thighs to your recipes with our Chicken Thighs ideas collection for… There is mg amount of Zinc, Zn in amount of Chicken, nuggets, white meat, precooked, frozen, not reheated. With cold and flu season around the corner, making a point to get your daily dose of zinc may help you fight off any bugs circulating this winter. It pairs well with grilled chicken, pasta, and other entrees. Beef, pork, and lamb contain more zinc than fish. Can zinc supplements prevent colds? Dr. Anshul Jaibharat suggests consuming fish at least twice a week. British Poultry Science 27: 391-402. Fish is an excellent source of zinc. Zinc: 3.8 mg in 3/4 cup (fortified with 25% of the daily value) Best ways to eat it: Look for a cereal brand that also has a good helping of vitamin D and iron. Head to the diet generator and … Because your body cannot make zinc, you must get it through your diet. zinc in chicken thighs – This Chicken Thighs ideas was distribute at 2019-06-06 by zinc in chicken thighs Download other Chicken Thighs about recipes in this zinc in chicken thighs ideas art gallery including 10 various unique impression. At any age, it is important to have no more than 40 mg of zinc per day from foods and supplements. Here’s a list of vegetables high in zinc. Like chicken, turkey is high in selenium, and is also an excellent source of protein along with zinc—this bird should not be relegated solely to the holiday dinner table. Making yourself one meal with an egg every day can help you achieve the daily recommended intake of zinc. Other good sources of zinc are nuts, whole grains, legumes, and yeast. Unfortunately zinc levels in modern wheat have plummeted in recent decades – with 30% less than wheat grown in 1968. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. What foods are high in zinc? Mushrooms Serving size – 70 grams Vegetarian sources include nuts, legumes, wholegrains, miso, tofu, brewer’s yeast, mushrooms, green beans, seeds (like pumpkin and sesame), green leafy vegetables, avocados. Sources. Zinc is involved in numerous aspects of cellular metabolism. Per 100 grams, this is approximately 60% of the recommended intake . Girls age 9 to 13 years old need 8 milligrams of zinc each day. Once ingested, the metal object begins to corrode and the zinc is readily absorbed into their bloodstream. Foods high in zinc include oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms. 2. Calories, carbs, fat, protein, fiber, cholesterol, and more for Chicken heart (All classes, cooked, simmered). Research has shown that if you take zinc acetate supplements (often found in cold lozenges) while you have a cold, they may reduce symptoms and how long the cold lasts. Animal proteins such as chicken, lamb, beef, eggs. One cup of dried egg yolk contains 5.18mg of zinc. Beef, pork, and chicken are not only packed with protein — they provide a decent helping of zinc. Fish. 100g chicken, broilers or fryers, back, meat & skin, raw Zinc = 1.26; 100g chicken, broilers or fryers, back, meat & skin, roasted Zinc = 2.25mg ; Chicken, while a good protein source, is not the best source of zinc. Even mild deficiencies of Zn has been found to have a huge impact on the growth, development, and immune function in chicks. Both beef and chicken can have negative associations with cardiovascular health, diabetic and oncological conditions, however chicken, especially the breast meat, is the healthier choice. Chicken is another option if you want to have a protein plus a zinc-rich meal at once. The vitamins B6 and B3 it contains enhance metabolism and improve the health of … The amount of zinc you need daily, or the recommended dietary allowance (RDA), depends on your age and gender. They are especially attracted to metallic, shiny objects, making them at higher risk of metal poisoning. The best sources of zinc are as follows: Raw, wild oysters (6 medium): zinc = 76.28mg … Turkey doesn’t show up quite as much as chicken and is typically reserved for sandwiches throughout the year, and in whole form during the holiday. Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Eggs and chicken are the two most easily available food items that are rich in zinc. Chicken hearts are very small, and each one offers around 4% of the daily value for zinc. Read meat, chicken and pork are not only rich in protein but also are the good sources of zinc. Chickens use their beaks to explore objects. Want to use it in a meal plan? Beef and Chicken. Zinc (Zn) is an antioxidant found mostly in seafood, particularly oysters, dairy and also meat products. Here are five foods that pack a punch. So, what are the vegetables that should be included in the daily diet to get the daily dose of required zinc? There’s a reason we always want chicken soup when we’re sick: A four-ounce serving of dark meat chicken will give you 3.2 mg of zinc. Zinc (Zn) is an essential trace mineral needed for the formation of insulin and numerous enzymes in the chicken’s body. Zinc is also found in many cold lozenges and some over-the-counter drugs sold as cold remedies. For a balanced diet, however, you should include other sources of zinc in your diet. Eggs also contain 4 per cent of zinc. and JACKSON, N. (1986) Comparison of the effects of feeding diets supplemented with zinc oxide or zinc acetate on the performance and tissue mineral content of mature female fowls. The yolk is rich in it. Asparagus. 1. It’s essential for your health: it helps keep your skin and bones in good condition, amongst numerous other health benefits. And it is also rich in selenium – another important nutrient that is known to combat cancer. Foods High In Zinc: If lately you have been experiencing cravings for sweeter or saltier foods, that is probably a sign of zinc deficiency. But is there any evidence that they work? Common symptoms include increased rates of diarrhea. Furthermore, zinc in. Beef is richer in most minerals, except sodium, however chicken meat wins in the vitamin category, conceding only in vitamin B12. Complete List of Zinc-Rich Foods for Vegetarians List of Zinc-Rich Vegetables. Zinc is an important mineral for the body, and a Zinc deficiency can result in hair loss and diarrhea. Zinc deficiency is a serious health condition for our pet friends, especially huskies and some other large/giant breeds. Dark chicken meat also contains zinc but today we often prefer chicken breasts, goujons, and nuggets. However, since a decrease in the serum concentration is only detectable after long-term or severe depletion, serum zinc is not a reliable biomarker for zinc status. Three ounces of chicken contains 6 per cent of the daily recommended value of zinc. Zinc can be harmful if you take too much. Zinc is a nutrient that plays many vital roles in your body. Zinc is also needed for wound healing and normal growth and development. From orange juice to zinc lozenges, chicken soup to garlic capsules, there are plenty of home remedies for viruses like the common cold. With a varied diet, your body usually gets enough zinc. ZINC Zinc, chemical symbol Zn, is an essential nutrient for the growth, it is an important trace element needed by our body for many different reactions. “For the best bang for your buck, buy a whole pasture-raised chicken rather than individual pieces,” says Maria Zamarripa, MS, RD, CLT. Zinc deficiency in huskies is actually quite common, so as a husky owner, it’s a good idea to arm yourself with as much knowledge as you can about this potentially-fatal health condition. Zinc – 0.8 milligrams ; DV% – 5; Chicken beats most foods when it comes to protein content. Zinc is a mineral that you can find in protein-rich foods, such as shellfish, beef, nuts, chicken, along with a few dietary supplements. The dark meat of a chicken has more zinc than the light meat. Beef and chicken are rich in zinc, but you should opt for lean cuts to avoid going overboard on fat and calories. It is recommended to choose meat with fat like skinless chicken and visible fat removed in red meat. Three ounces of trimmed and braised beef chuck contains more than 7 milligrams of zinc, and the same amount of cooked 85 percent … the light meat (Health Line, 2007). Eating a wide variety of foods ensures you meet your daily needs for all nutrients. Other good sources of zinc include oysters, crab, lobster, beef, chicken, yogurt, cashews and chickpeas. Fruits and vegetables are not good sources, because the zinc in plant proteins is not as available for use by the body as the zinc from animal proteins. The RDA for zinc varies from country to country but on average it is around 11mg. Being the most important substance for cell division, Zn plays an important role in building of every tissue in body and regulating hormone levels. The zinc is also important to wound healing and your sense of taste and smell to avoid going overboard fat… Another important nutrient that is naturally present in some foods, added to others, and in many cold and. 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zinc in 100g chicken breast
Below, is the top 35 food items shown in the zinc chart. Chicken, broilers or fryers, breast, meat only, cooked, roasted 1.0 x 100 grams (100g) FOOD SUMMARY Nutrition facts label for Chicken, breast, skinless (100 grams) Fitness Goals : Heart Healthy. Chicken, broilers or fryers, breast, meat and skin, cooked, stewed : 0.97mg (6%RDA) 6. A 3-ounce chicken breast includes about 140 calories, 3 grams of total fat and 1 gram of saturated fat. Girls age 9 to 13 years old need 8 milligrams of zinc each day. Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. In total 37.24% of the calories in Chicken breast (w/ skin) come from fat, 60.69% from protein and 0% from carbohydrates. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much zinc in chicken breast. Chicken, canned, no broth has a nutritional value score of 15 out of 100.Comparing the zinc content and the nutritional density in 100g for Chicken, canned, no broth; We class this as a high zinc content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value. 0.65 mg of zinc per 100g, from Chicken, skin (drumsticks and thighs), raw corresponds to 4% of the zinc RDA. It is about 15% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). Pork is another good source of zinc. Fat (1% of Daily Intake. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. 82 % 30g Protein. Chicken, heart, all classes, cooked, simmered : 7.3mg (49%RDA) 2. 28% Cholesterol 85 mg milligrams. Lean Chicken Breast (Cooked) × 3 oz (85g) 1 piece (181g) 6oz chicken breast (170g) 1 oz (28g) 200 calorie serving (127g) 100 grams (100g) No portion size set. For breast meat, the moisture, ash, intramuscular fat (IMF) and protein content of different chicken breeds was in the range of 74.42 to 74.93, 1.11 to 1.40, 1.12 to 2.03, and 20.46 to 22.37 g/100 g, respectively. Fitness Software | Low Fat Recipes | The percentage of the recommended daily allowance (RDA) for zinc is based on a 15 mg RDA level for a mature adult. There are 195 calories in 100 grams of Chicken Breast. 889: 1 cup, chopped or diced = 140g. HOME / Poultry Products / Chicken / Chicken Breast / Boiled Chicken Breast How many calories in. The nutritional zinc content can be scaled by the amount in grams, oz or typical serving sizes. This food profile is part of our list of food and drinks under the general group Poultry Products.Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. The associated percentage of RDA is 7 %. Below is a summary list for the top twenty chicken items ranked by the amount or level of zinc in 100g. The basic type of roasted chicken is Chicken, roasting, meat only, cooked, roasted, where the amount of zinc in 100g is 1.52 mg. 1.52 mg of zinc per 100g, from Chicken, roasting, meat only, cooked, roasted corresponds to 10% of the zinc RDA. The food with the highest zinc content per typical serving is Chicken, capons, meat and skin and giblets and neck, cooked, roasted which contains 27.51 mg in 1 capon (or 1418 g). Mineral g/100g Dry Matter: Chicken Breast: Calcium: 1.03: Phosphorus: 0.95: Ca/P ratio: 1:1: Potassium: 0.60: Sodium : 0.76: Feeding. The list below gives the total zinc content in the 100 items from the general description ‘chicken’ each of which show the zinc amount as well as Calories, Protein, Fat and Carbohydrate. There’s no better way to compare chicken breasts with chicken thighs than to prepare your favorite chicken recipe with half a batch of breasts and half a batch of thighs. Anything sweet will contain carbs, unless it is sugar-free. Nuts and Seeds. A: According to the USA Department of Agriculture, nutrient database, cooked chicken has moderately more zinc than raw chicken: 100g chicken, broilers or fryers, back, meat & skin, raw Zinc … 235: 1 unit (yield from 1 lb ready-to-cook chicken) = 61.5g. A 100 g serving of chicken leg provides 2.9 mg of zinc. google_ad_width = 468; Sodium 2,248g. How many calories in Raw Chicken Breast? … Zinc 0.7mg: Potassium 295mg: Sodium 94mg: Calorie Breakdown: Carbohydrate (4%) Fat (33%) Protein (63%) Fat 9 • Carbohydrate 4 • Protein 4. how to burn 133 calories (100g of raw chicken breast) your weight: jogging (5 mph) 15mins. Chicken breast provides just 0.68mg, while the chicken thigh has 2mg. Calories, carbs, fat, protein, fiber, cholesterol, and more for Chicken breast tenders (Cooked, conventional oven). While certain cuts and preparation methods certainly back that good reputation up, not all chicken is created equal. 100g of chicken breast has about 172 calories (kcal). 6. Calories per: ounce | single piece To show you what does it mean, medium size chicken breast (205 g) has about 353 calories. Daily Goals. In kangaroo meat, the levels of zinc … google_ad_height = 15; A skinless, cooked chicken breast (172 grams) contains 54 grams of protein. This gives as percentage of the recommended daily allowance 12 % of the RDA. Fried chicken breast Fast foods, meat and skin with breading 1 breast, bone and skin removed 271.4 calories 7.1 grams carbs 14.7 grams fat 27.7 grams protein 0.1 grams fiber 108.6 mg cholesterol 3.9 grams saturated fat 775.3 mg sodium 0 grams sugar 0.2 grams trans fat The best sources of zinc are as follows: Raw, wild oysters (6 medium): zinc = 76.28mg google_ad_client = “pub-1393137165073501”; 168: 1 cup, chopped or diced = 140g. Chicken, stewing, dark meat, meat only, cooked, stewed : 3.12mg (21%RDA) 18. Chicken, broilers or fryers, neck, meat only, cooked, simmered : 3.77mg (25%RDA) 13. Want to use it in a meal plan? walking (15 minute mile) 32mins bicycling. Chicken, raw, meat only, boneless, skinless, breast, broiler or fryers Select serving size: 100 g 4 oz = 113 g 1 piece = 272 g 1 package = 926 g 1 g 1 ounce = 28.3495 g 1 pound = … The basic type of chicken breast is Oven-roasted chicken breast roll, where the amount of zinc in 100g is 0.65 mg. There are 110 calories in 100 grams of Skinless Chicken Breast. Poultry is another good source of highly bioavailable zinc with chicken breast (cooked) providing 1 mg per 100 g serving. 184: 1 half breast, bone and skin removed = 89g. All Rights Reserved. 3 Fat. Chicken Breasts. Nutrition Facts. Fruits. For example 100g of Oven-roasted chicken breast roll contains 0.65 mg of zinc. Serving Size: g (100 g grams) Amount Per Serving. Chicken breast provides just 0.68mg, while the chicken thigh has 2mg. Lean Chicken Breast (Cooked) × 3 oz (85g) 1 piece (181g) 6oz chicken breast (170g) 1 oz (28g) 200 calorie serving (127g) 100 grams (100g) Compare Add to Recipe The range for the other nutrients are as follows; 65 kcal for Calories, 7.25 g for Protein, 3.7 g for Fat, 0 g for Carbohydrate. Lean skinless chicken breast provides roughly.85 milligrams of zinc in a 3-ounce roasted serving. The amount of zinc you need daily, or the recommended dietary allowance (RDA), depends on your age and gender. Chicken, broilers or fryers, breast, meat only, cooked, roasted : 1mg (7%RDA) 5. For this 100g serving in your diet, the amount of Calories is 185 kcal (9% RDA), the amount of Protein is 25.3 g (45% RDA), the amount of Fat is 8.1 g (12% RDA) and the amount of Carbohydrate is 0.9 g (1% RDA). Chicken breast is one of the most popular cuts of chicken. #5: Lean Pork … For a typical serving size of 1 cup, chopped or diced (or 140 g) the amount of Zinc is 2.13 mg. Add Tesco Cheese, Ham & Pastry Chicken Breasts 2 Pack 386G Add add Tesco Cheese, Ham & Pastry Chicken Breasts 2 Pack 386G to basket. For a typical serving size of 1 oz (or 28.35 g) the amount of Zinc is 0.18 mg. Chicken, broilers or fryers, breast, meat and skin, raw : 0.8mg (5%RDA) 20. Offer. Head to the diet generator and enter the number of calories you want. Sitemap | Immunity, reproduction, skin health, and vision are just some of the areas that can be affected by zinc deficiency. How much zinc do I need? Lean Chicken Breast (Cooked) × 3 oz (85g) 1 piece (181g) 6oz chicken breast (170g) 1 oz (28g) 200 calorie serving (127g) 100 grams (100g) Total Macros #4: Firm Tofu. Chicken, broilers or fryers, giblets, cooked, fried : 6.27mg (42%RDA) 4. swimming (25 yards per min) 27mins. Chicken Breasts. Low Fat Recipes | zinc and Nutritional Values – Top 221 Foods. Nutritional Value : 20 / 100 food group – Poultry … Chicken, liver, all classes, cooked, simmered : 3.98mg (27%RDA) 12. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the zinc levels in chicken. Zinc When Nursing. For this 100g serving the amount of Calories is 120 kcal, the amount of Protein is 19.16 g, the amount of Fat is 4.22 g, the amount of Carbohydrate is 0 g. The difference between the highest and lowest values gives a zinc range of 5.54 mg per 100g. Sugar (0% of Daily Intake. In kangaroo meat, the levels of zinc are lower than beef, at 3.05mg. POPEYES, Fried Chicken, Mild, Breast, meat only, skin and breading removed : 0.85mg (6%RDA) 17. Chicken, capons, giblets, raw : 3.38mg (23%RDA) 15. Want to use it in a meal plan? Chicken breast provides just 0.68mg, while the chicken thigh has 2mg. The associated percentage of RDA is 49 %. This list of 100 types of chicken, is brought to you by www.dietandfitnesstoday.com and ranges from Chicken, heart, all classes, cooked, simmered through to Chicken, broilers or fryers, leg, meat only, raw where all food items are ranked by the content or amount per 100g. * The same serving size of dark meat, without the skin, includes about 170 calories, 9 grams of total fat and 3 grams of saturated fat. 319: 1 breast, bone removed = 220g. Fast Foods, Fried Chicken, Breast, meat only, skin and breading removed : 0.85mg (6%RDA) 18. 52 / 2,300g left. KENTUCKY FRIED CHICKEN, Fried Chicken, EXTRA CRISPY, Breast, meat only, skin and breading removed : 0.89mg (6%RDA) 12. Chicken, broilers or fryers, drumstick, meat only, cooked, fried : 3.22mg (21%RDA) 17. /* 468×15, created 10/14/10 */ The corresponding Calories for chicken breast ranked by the amount of zinc per 100g is shown below in the chicken breast calories chart. So there is about 41 mg of zinc in 100mg. Chicken, roasting, giblets, cooked, simmered : 4.63mg (31%RDA) 6. Pork. Calorie Breakdown: 37% fat, 0% carbs, 63% prot. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much zinc in chicken. Get full nutrition facts and other common serving sizes of Skinless Chicken Breast including 1 oz of boneless, cooked, skinless and 1/2 breast, bone and skin removed. Chicken, liver, all classes, cooked, pan-fried – Zinc. Chicken, heart, all classes, raw : 6.59mg (44%RDA) 3. Zinc per Cup Zinc per 100g Zinc per 200 Calories; 4mg (36% DV) 2mg (14% DV) 2mg (20% DV) Nutrition Facts for Firm Tofu. Zinc 0.87mg: Potassium 367mg: Sodium 122mg: Calorie Breakdown: Carbohydrate (1%) Fat (19%) Protein (80%) Fat 9 • Carbohydrate 4 • Protein 4. how to burn 150 calories (100g of cooked skinless chicken breast) your weight: jogging (5 mph) 17mins. Following on from the twenty top chicken breast items or products containing zinc we have a more comprehensive break down of Oven-roasted chicken breast roll, and the highest item containing zinc which is Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour. This list of 35 types of chicken breast, is brought to you by www.dietandfitnesstoday.com and ranges from Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour through to Chicken breast, oven-roasted, fat-free, sliced where all food items are ranked by the content or amount per 100g. 3 / 67g left. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary. Chicken, broilers or fryers, giblets, raw : 3.32mg (22%RDA) 16. Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. 100g of chicken legs have about 120 calories (kcal). Sitemap | Serving Size: g (100 g grams) Amount Per Serving. For this 100g serving the Calories content is 222 kcal, the Protein content is 31.84 g, the Fat content is 8.87 g, the Carbohydrate content is 1.64 g. The lowest amount of zinc in 100g is in Chicken breast, oven-roasted, fat-free, sliced which contains 0.3 mg. Chicken breast tenders, breaded, uncooked : 0.78mg (5%RDA). Advertisement. Calorie breakdown: 37% fat, 0% carbs, 63% protein. For this 100g serving in your diet, the amount of Calories is 134 kcal (7% RDA), the amount of Protein is 14.59 g (26% RDA), the amount of Fat is 7.65 g (12% RDA) and the amount of Carbohydrate is 1.79 g (1% RDA). With 145 of calories per 100g it’s 90% lower than other foods in Poultry. Fitness Software | Welcome to the nutritional zinc content in 35 different types of chicken breast, ranging from 1.1 mg to 0.3 mg per 100g. Roasted Chicken Breast × 1 cup, chopped or diced (140g) 1 unit (yield from 1 lb ready-to-cook chicken) (52g) 1/2 breast, bone and skin removed (86g) 1 oz (28g) 200 calorie serving (121g) 100 grams (100g) Chicken, broilers or fryers, breast, meat and skin, cooked, roasted : 1.02mg (7%RDA) 4. At the bottom of the page is the full list for the 100 different types of chicken based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the zinc content in chicken. Chicken, gizzard, all classes, cooked, simmered : 4.42mg (29%RDA) 7. When nursing, your baby relies on you for all of the nutrients his body needs to grow properly. Fast foods, chicken, breaded and fried, light meat (breast or wing) : 0.95mg (6%RDA) 9. The full nutrition content, RDA percentages and levels for Chicken, canned, no broth should be considered along with the zinc content. 5% Saturated Fat 1 g grams. Chicken, pasture-raised, breast, roasted (Note: “–” indicates data unavailable): 4.00 oz (113.40 g) GI: very low BASIC MACRONUTRIENTS AND CALORIES; nutrient amount DRI/DV The same thing is true when you opt for sweet toppings. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100g. At the bottom of the page is the full list for the 35 different types of chicken breast based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the zinc content in chicken breast. The richest source of zinc is oysters (48.3mg). 1. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. Zinc. Chicken breast Broilers or fryers, meat and skin, raw 1 half breast (fillet) 249.4 calories 0 grams carbs 13.4 grams fat 30.2 grams protein 0 grams fiber 92.8 mg cholesterol 3.9 grams saturated fat 91.4 mg sodium 0 grams sugar 0.2 grams trans fat aerobic dancing. It was found that chicken breeds had an obvious effect on proximate compositions of meat. Calories from Fat 32. Calories, carbs, fat, protein, fiber, cholesterol, and more for Chicken breast (Broilers or fryers, meat and skin, cooked, fried,…). Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter : 0.95mg (6%RDA) 8.
Zinc – Mayo Clinic
Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell.
With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals.
People use oral zinc to help treat colds, but it can decrease the effectiveness of certain drugs and cause side effects.
The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men.
Research on oral zinc for specific conditions shows:
- Zinc deficiency. People who have low levels of zinc appear to benefit most from zinc supplements. This kind of deficiency isn’t common in the United States.
- Colds. Evidence suggests that if zinc lozenges or syrup is taken within 24 hours after cold symptoms start, the supplement can help shorten the length of colds. However, use of intranasal zinc has been linked with the loss of the sense of smell, in some cases long term or permanently.
- Wound healing. People with skin ulcers and low levels of zinc might benefit from oral zinc supplements.
- Diarrhea. Oral zinc supplements can reduce the symptoms of diarrhea in children with low levels of zinc, such as from malnutrition. There isn’t enough evidence to recommend use of oral zinc for children with diarrhea who have a healthy, varied diet.
- Age-related macular degeneration. Research suggests that oral zinc might slow the progression of this eye disease.
Zinc that’s used topically is known as zinc oxide. Zinc oxide cream, ointment or paste is applied to the skin to prevent conditions such as diaper rash and sunburn.
Oral zinc supplements might benefit people with low levels of zinc. Taken soon after cold symptoms appear, zinc might also shorten the length of a cold.
However, don’t use intranasal zinc, which has been linked with the loss of the sense of smell.
Safety and side effects
Oral zinc can cause:
When oral zinc is taken long term and in high doses it can cause copper deficiency. People with low copper levels might experience neurological issues, such as numbness and weakness in the arms and legs.
The National Institutes of Health considers 40 mg of zinc a day to be the upper limit dose for adults and 4 mg of zinc a day for infants under age 6 months.
Don’t use intranasal zinc. This form of zinc has been linked with the loss of the sense of smell.
Possible interactions include:
- Antibiotics. Using oral zinc while you’re taking quinolone or tetracycline antibiotics can interfere with their ability to fight bacteria. Taking the antibiotic two hours before or four to six hours after taking zinc can minimize this effect.
- Penicillamine. Using oral zinc with the rheumatoid arthritis drug penicillamine (Cuprimine, Depen) can reduce the drug’s ability to ease arthritis symptoms. Taking zinc at least two hours before or after taking the drug might minimize this effect.
- Thiazide diuretics. These blood pressure drugs increase the amount of zinc lost in urine.
Nov. 17, 2020
- 5 Tips: Natural products for the flu and colds: What does the science say? National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/tips/flucold.htm. Accessed Aug. 8, 2017.
- Zinc. Office of Dietary Supplements, https://ods.od.nih.gov/factsheets/Zinc-Consumer/#h8. Accessed Aug. 8, 2017.
- Zinc. Micromedex 2.0 Healthcare Series. http://www.micromedexsolutions.com. Accessed Aug. 8, 2017.
- Zinc supplements. Facts & Comparisons eAnswers. http://www.wolterskluwercdi.com/facts-comparisons-online/. Accessed Aug. 8, 2017.
- Pazirandeh S. Overview of dietary trace minerals. https://www.uptodate.com/contents/search. Accessed Aug. 8, 2017.
- Zinc oxide: Drug information. https://www.uptodate.com/contents/search. Accessed Aug. 8, 2017.
90,000 Zinc content in poultry meat (and offal)
Meat of slaughter animals
Wild meat (game)
Poultry (and offal)
Seafood (all categories)
Crustaceans (crayfish, crabs, shrimps)
Eggs, egg products
Milk and dairy products (all categories)
Milk and fermented milk products
Other milk products
Soy and soy products
Vegetables and vegetable products
Greens, herbs, leaves, salads
Fruits, berries, dried fruits
Lard, animal fat
Flour, flour products
Flour and bran, starch
Bread, cakes, etc.Pasta, noodles (pasta)
Drinks, juices (all categories)
Fruit juices and nectars
Drinks (soft drinks)
Vegan products (no eggs or milk)
Raw food products
Fruits and vegetables
VodaBelkiZhiryUglevodySaharaGlyukozaFruktozaGalaktozaSaharozaMaltozaLaktozaKrahmalKletchatkaZolaKaloriiKaltsiyZhelezoMagniyFosforKaliyNatriyTsinkMedMarganetsSelenFtorVitamin ABeta-karotinAlfa-karotinVitamin DVitamin D2Vitamin D3Vitamin EVitamin KVitamin CVitamin B1Vitamin B2Vitamin B3Vitamin B4Vitamin B5Vitamin B6Vitamin B9Vitamin B12TriptofanTreoninIzoleytsinLeytsinLizinMetioninTsistinFenilalaninTirozinValinArgininGistidinAlaninAsparaginovayaGlutaminovayaGlitsinProlinSerinSummarno all saturated fatty kislotyMaslyanaya-ta (butane-ta) (4: 0), caproic acid (6: 0), caprylic acid (8: 0) Capric acid (10: 0) Lauric acid (12: 0) Myristic acid (14: 0) Palmitic acid (16: 0) Stearic acid (18: 0) Arachic acid (20: 0) Behenic acid (22: 0) ) Lignoceric acid (24: 0) Total all monounsaturated fatty acids Palmitoleic acid (16: 1) Oleic acid (18: 1) Gadolinic acid (20: 1) Erucic acid (22: 1) Nervonic acid (24: 1) Total all polyunsaturated fatty acids Linoleic acid (18: 2) Linolenic acid (18: 3) Alpha-linolenic acid (18: 3) (Omega-3) Gamma-linolenic acid (18: 3) (Omega-6) Eicosadienic acid ( 20: 2) (Omega-6) Arachidonic acid (20: 4) (Omega-6) Timnodonic acid (20: 5) (Omega-3) Docosapentaenoic acid (22: 5) (Omega-3 ) cholesterol (cholesterol) phytosterols (plant sterols) StigmasterolKampesterolBeta-sitosterol (beta-sitosterol) Total transzhirovTranszhiry (monoenoic) Trans fats (polyene) BCAAKreatinAlkogolKofeinTeobromin
where it is found in large quantities (table), consumption rates, symptoms of deficiency and overabundance
The human body contains about two grams of zinc, which are dispersed in the muscles, pancreas and liver.This small amount determines the production of more than 400 enzymes. Without zinc, protein synthesis, the production of red blood cells and the normal functioning of the bone and muscular systems are impossible.
Trace element is inextricably linked with the hormonal system. It is necessary for the production of male hormones and sperm, is responsible for the production of insulin, without which the pancreas cannot work and diabetes mellitus develops. With its direct participation, the formation of the hormone growth hormone or growth factor, as well as corticotropin, the hormone of the adrenal glands, occurs.
Nika Tyutyunnikova, fitness trainer, nutritionist: “It has been scientifically proven that zinc deficiency disrupts the immune defense: the intensity of growth and functioning of cells of the immune system decreases, the production of antiviral proteins, interferons. This leads to poor resistance to infections, especially viral infections. Frequent illness, not only in childhood, is a reason to review the diet for zinc sufficiency. ”
Symptoms of zinc deficiency
Frequent acute respiratory infections are not the only alarming signal.Zinc-rich foods should be included in the diet if:
- skin changes – rashes, dryness, slow wound healing;
- Deterioration of the condition of hair – their focal loss or discoloration;
- Changes in the structure of nails – fragility, transverse white grooves.
If external signs of deficiency are accompanied by other disorders, this is a reason to consult a doctor. The value of the trace element is so high that disturbances can relate to the work of the brain, the hematopoietic system, changes in the functioning of the genitourinary system.
External signs are supplemented by:
- changes in the perception of smells and tastes;
- loss of appetite;
- neurological disorders – unreasonable restlessness, loss of attention, trembling of the limbs, changes in speech and gait;
- decrease in school performance, fatigue in children;
- Puberty disorder in children, growth arrest;
- decrease in visual acuity.
Symptoms of zinc deficiency are not specific, similar may be present with other micronutrient deficiencies or diseases.Therefore, only a doctor should be involved in diagnostics and treatment. Foods that contain high levels of zinc will help prevent these conditions, but will not cure the disease if present.
Zinc is a common trace element in food. With a varied diet, deficiency is unlikely. But there are five groups of people who are at risk of developing a deficiency and its consequences.
1. People with gastrointestinal diseases
Zinc is absorbed in the small intestine.Diseases of the digestive system can worsen the already incomplete absorption of a trace element from food. An operation on the digestive organs, gastrointestinal diseases (ulcerative colitis, short bowel syndrome, Crohn’s disease) contribute to this. Certain conditions, such as chronic diarrhea, cause excess micronutrient loss and deficiency.
The body is able to assimilate no more than one third of the zinc ingested with food. Its best sources are meat products, where a trace element is associated with protein.Vegetarians also get zinc by consuming plant foods. But the degree of its assimilation by the body is lower, does not exceed 20 percent. In addition, a large amount of fiber in the consumption of plant foods and the content of trace elements that bind zinc, minimize its absorption. Most of the “antagonists” of the mineral are found in legumes and whole grains.
3. Pregnancy, breastfeeding
During pregnancy, the body needs more supply of the mineral, as part of it is absorbed by the fetus.With a lack of zinc in the diet, the body “sends” the required share to the baby, ruthlessly destroying its own reserves. The same happens during lactation.
4. People suffering from sickle cell disease
In children with hereditary diseases of the hematopoietic system, the plasma zinc concentration is 44 percent lower than in healthy children. This is due to the increased need for nutrients.
The level of a trace element in the body does not exceed 50 percent of the required, which is determined by two factors: the private consumption of ethanol and the scarcity of the diet.The first one practically blocks the absorption of zinc, the second one excludes its receipt in sufficient quantity. Frequent consumption of ethanol slows down the absorption of zinc.
Nika Tyutyunnikova, fitness trainer, nutritionist: “The optimal daily intake is 15-18 mg of zinc. But if you play sports or suffer from profuse sweating, the daily allowance should be increased. It is important to understand that zinc should be in moderation. Its deficiency is no less harmful than an overabundance. “
Table – daily intake of zinc
|Population group||Zn, mg|
|Infants 0-6 months||3|
|Infants 7-12 months||4|
|Children 1-3 years old||5|
|Children 4-7 years old||8|
|Children 7-11 years old||10|
|Teenagers 11-18 years old||12|
|Women over 18 years old||11-14|
|Men over 18 years old||16-18|
|Pregnant and lactating women||15|
the form of mineral complexes.Vegetarians and people on a low-calorie diet need them.
It is impossible to get more zinc than you need from food. The products contain little of it. Even oysters – the record holders in terms of trace element volume, include no more than the daily requirement. You can oversaturate the body when taking medications, vitamin complexes and dietary supplements, as well as in violation of the metabolism of a trace element.
The best sources of zinc are animal products, including seafood.Oysters, mussels and shrimps are rich in microelements; it is found in fish – salmon, trout. Eating 50 grams of oysters, you provide the body with valuable minerals for a day.
It is found in smaller quantities in red meat, for example, 100 g of beef or lamb gives up to 65 percent of the daily value. Equal in zinc content are pumpkin and watermelon seeds. But at the expense of berries, vegetables and fruits, it is impossible to compensate for the body’s needs for a trace element. There is zinc in them, but in order for an adult to get the required amount, for example, from apples or currants, they will need to eat at least ten kilograms.
Table – a list of foods rich in zinc
|Product||Zn content, mg per 100 g|
|Sunflower seeds pumpkin||10|
|Oats||3.97 900 94|
|Chicken egg yolk||3.1|
|Oat flakes (Hercules)||3.1|
|Baltic sprat, Caspian sprat||1.35|
|Barley groats||1, 1|
|Cod||1 , 02|
|Wheat flour cookies||1|
|Condensed milk with sugar 8.5 %||1|
|Pasta made from high quality flour||0.7 1|
|Canned corn, boiled||0.6|
Products with high zinc content are available in any store …But the microelement is absorbed in different ways. Best of all from seafood, meat, hard cheeses, offal. Worse – from grains and soybeans. In addition to fiber, which inhibits absorption, they contain phytic acid, which “binds” the microelement. Therefore, yeast bread will not be useful, but baking from coarse flour with sourdough will benefit the body, since the phytic compounds in it are destroyed.
The expert recommends
Compliance with the following recommendations will help to avoid micronutrient deficiencies.
- Include animal products in your diet. Beef, lean pork, offal, turkey, sea fish and shellfish, eggs and dairy products are not only rich in zinc. Of these, the mineral is well absorbed, which means that the body gets maximum benefits.
- Combine with plant foods. Mushrooms, pumpkin seeds, pine nuts and sesame seeds will enrich the diet with zinc. Also, a trace element is found in budget cereals (oat and buckwheat), bran.
- Don’t count on legumes. Although the zinc content in peas and beans is high, it is practically not absorbed by the body. This is important to consider when eating a vegetarian diet.
- Choose the right mineral complexes. If there is a lack of zinc in food, sports, you can make up for the lack of food additives. But before buying, carefully familiarize yourself with their compositions. The absorption of zinc is blocked by copper and manganese, the simultaneous content of these microelements in the mineral complex will not be beneficial.
- Prepare food correctly. Up to 30 percent of the mineral is lost during defrosting, cooking and steeping food. To preserve it, defrost meat and fish in the refrigerator, and when cooking, draw enough water so that it only covers the food. Try to keep the juice in the meat by cutting it along the grain. Dip the fish in boiling water.
Oysters are the undisputed leader in zinc content. They are recommended to be eaten fresh.The classic recipe is simple: open the sink, sprinkle the clam with lemon juice, wait 10 seconds, and then happily eat the contents with white wine.
Unfortunately, such a dinner will cost a pretty penny if you “cook” it for the family. But salmon with lentils is both an affordable and simple recipe for a zinc-rich dish.
Salmon with lentils
Ingredients (for 4 servings):
- salmon fillets on the skin – 4 pcs.,
- green lentils – 300 g;
- canned tomatoes – ½ cup;
- bow – 1 head;
- carrots – 1 pc.;
- celery – 1 stalk;
- garlic – 1 clove;
- water – 2.5 cups;
- dried thyme – ¼ teaspoon;
- bay leaf – 1 pc .;
- olive oil – 1 tablespoon;
- lemon juice;
- salt, pepper.
Step by step
- Rinse lentils and soak in cold water for 30 minutes. Soaking will keep the grains intact when stewing.
- Peel and chop onions, carrots, celery, garlic.
- Pour olive oil into the pan, heat, add vegetables, fry, stirring occasionally, for 5 minutes.
- Add lentils, tomatoes, water, bay leaves, thyme. Simmer lentils until soft, salt at the end of cooking, add pepper, remove bay leaf.
- Grate fillet pieces with salt and pepper, leave for five minutes. Preheat a skillet, put the fillets skin side down and fry for two minutes, turn over and fry for another two minutes. The finished fillet remains light and juicy inside.
- Put fish pieces into plates, add vegetable garnish.
Chicken thighs are even better than breasts (Manufacturers review, April) | Myths and truths about healthy lifestyles
Chicken is the most popular meat in the world, and the debate over which part of chicken is the most delicious and healthy never ceases. Healthy lifestyle adherents claim that white breast meat is a healthier choice (it contains fewer calories and harmful substances), and leg lovers prove that red meat is much tastier and juicier and they do not want to choke on dry breast.So who is not right? And is chicken on the shelves of our stores generally a useful product: is it pumped with antibiotics, growth hormones and is it not infected with pathogenic microflora (salmonella, listeria and E. coli)?
The benefits of chicken meat
Now the whole world is conducting various studies on which foods can prolong life and have anti-aging effects. The British, for example, have already compiled a list of products that they recommend for preserving youth and longevity, and along with walnuts, mackerel and cheeses, it also contains chicken meat.Researchers are confident that chicken lowers blood pressure and heals headaches.
Our scientists also agree with this opinion:
Protein – normalizes blood pressure both directly and indirectly. If a person regularly eats chicken with vegetables, he is less likely to become overweight, namely, excess fat and swelling give the start of hypertension, as vasospasm occurs.
Contains all complete amino acids , which have a huge number of useful properties – maintain the elasticity of blood vessels, so that the vessels can contract and expand, normalizing pressure
Taurine – an amino acid found in large quantities in chicken meat, found in our brain and spinal cord, heart, kidneys and even in the retina.
Arginine – can be converted into nitric oxide and have a vasodilating effect, which reduces blood pressure
Lysine – in the heart turns into L-carnitine and starts the work of the heart muscle, the heart will contract better 9000 903
Zinc – people suffering from hypertension have a lack of zinc in the body, and this is a very important element, since it reduces metabolic syndrome, facilitates the course of hypertension, so people suffering from high blood pressure should definitely include rich foods in their diet zinc, and there is just a lot of it in chicken.Zinc also has anti-inflammatory properties, which is important for the walls of blood vessels.
As you can see, chicken meat in our diet, including thighs, fights hypertension, improves the condition of the heart muscle and improves capillary blood supply
Thighs or breast?
1. Diet – here, of course, the breast is in front, its calorie content is almost 2 times less than that of the thighs. And there is much more fat in the thighs (9%) than in the breast (1-2%)
2.Iron – there is almost 2 times more iron in the thighs than in the breast. And iron is responsible for the respiration of the body’s cells, with a lack of it, not a single endocrine organ will be able to work normally, thus the thighs prevent premature aging of cells and anemia much better than breast
3. Menopause – women of age should give preference to chicken thighs , since over the past years there has already been a chronic small iron deficiency, they have more zinc, which is necessary for the production of female sex hormones, which become less and less with age, and the combination of fat and protein from them also contributes to their production, and also facilitates the condition of menopause
4.Nervous system – and here the thighs are in the lead, since they have more B vitamins, and they strengthen the nervous system, prevent fatigue, improve the tone of the nervous system, and in combination with magnesium, they give a greater effect than chicken breast, where only vitamins remain traces
5. Toxicity – many believe that much more harmful substances accumulate in the thighs that can be fed to a chicken, but in fact, quite the opposite, experts say, chicken legs are constantly in motion, blood circulates there, therefore and the meat is red, this is a dynamic meat system, and the breast is a fixed part, and the exchange occurs during nutrition absolutely evenly, therefore, what came into the breast remains in it
As you can see, the thighs are superior to the breast in many ways, therefore leave it young and energetic, athletes and overweight fighters, and the rest with a clear conscience can enjoy the legs, they are easier to digest, in no x more vitamins, micro and macronutrients.
With or without skin
There are also constant disputes, someone adores the skin, and someone disdainfully rips it off the meat, considering it harmful. So is there any use in it?
1. Strengthens the muscles – the skin contains almost the same amount of protein as the meat itself, and the same amino acid composition
2. Improves brain function – when viewed from the point of view of fat, then in the skin there are only 25% of saturated fatty acids, and the rest is unsaturated, the same omega-6, which are part of cell membranes, including brain cells, and the brain is 60% fat, so the skin contributes to good memory and cognitive properties …
3. Rich in collagen, protein and unsaturated fatty acids. All fat-soluble vitamins are absorbed only in fat, including the most important vitamin D, without which no organ will function normally
4. Maintains skin tone – contains protein and fat in an ideal combination, which are necessary for the production of collagen and elastin, which are responsible for the contractility and turgor of our skin. It also needs healthy unsaturated fats, and their composition in the skin of chickens is almost like in olive oil, there is a lot of oleic acid, which is also necessary for tone, elasticity and turgor
In what form it is better to eat
The most ideal option – this is stewing, boiling or grilling until golden, but not deep frying.The harder the chicken is fried, the less beneficial it is. It is better to combine chicken meat with vegetables containing vitamin C, for example, with a salad of cabbage and bell peppers.
Review of popular manufacturers Chilled chicken thighs
Every day – delicious, antimicrobial drugs, growth hormones and signs of injections of the product were not found, the meat is fresh, there is a little more fat, and the protein is less than the declared and standard, but the product is made according to TU
Servolux Professional (Belarus , I, frankly, have never seen it on sale ) – delicious, antimicrobial drugs, growth hormones and signs of product injection were not found, the meat is fresh, there is a little more fat, and protein is 25% less than the declared and the standard, but the product is made according to TU, the total content of bacteria is 2 times higher than the permissible level, which may be due to a violation of storage conditions or during transportation to retail outlets, pathogenic microorganisms were not detected, therefore the product itself no claims
Clear Dawns – tasty, antimicrobial drugs, growth hormones and signs of product injection were not found, the meat is fresh, there is a little more fat, and the protein is 25% less than the declared and standard, but the product is made according to TU, the total bacterial content is 3 times higher than the permissible level, which can be associated with a violation of storage conditions or during transportation to retail outlets, pathogenic microorganisms were not detected, therefore the product itself does not cause complaints
Rzhevskoe compound – tasty, quite a lot of protein and little fat (less than in other samples) , antimicrobial drugs, growth hormones and signs of product injection were not found, the meat is fresh, does not meet safety requirements, the total bacterial content is 30 times higher than the permissible level, which may be associated with a violation of storage conditions or during transportation to retail outlets, salmonella pathogens were found
Petrukha 90 816 – delicious, antimicrobial drugs, growth hormones and signs of product injection were not found, the meat is fresh, there is a little more fat, and the protein is 25% less than the declared and standard, but the product is made according to TU, does not meet safety requirements, the total bacterial content is 30 times exceeds the permissible level, which may be due to a violation of storage conditions or during transportation to retail outlets, bacteria of the Escherichia coli group were found, which means that the enterprise itself does not comply with the sanitary and hygienic regime, there is no proper final control or improper storage in the trade network, the temperature storage regime was not observed (but in this case, most likely the first option, since previous checks of other pieces of chicken, as well as offal showed the same result, it turns out it’s not in the store)
The choice is yours!
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Zinc, Zn – which plant products contain and how much “Ethical lifestyle
Daily value : 8-11 mg
Daily maximum : 40 mg
Amount of product : 100 g
Top zinc containing products
- Wheat germ – 12.29 mg (Do not confuse with wheat germ!)
- Wheat bran – 7.27 mg
- Rice bran – 6.04 mg
- Wild rice (zitsania) – 5.96 mg (boiled – 1.34 mg)
- Dark rye flour – 5.04 mg (light – 1.33 mg)
- Durum wheat, hard – 4.16 mg
- Oats, grain – 3.97 mg
- Oatmeal – 3.64 mg (boiled – 1 mg)
- Popcorn, air – 3.44 mg
- Oat bran – 3.11 mg
- Whole wheat flour soft.- 2.96 mg
- Whole wheat flour – 2.6 mg
- Other wheat varieties – 2.63-3.46 mg
Nuts and Seeds
- Sesame seeds (without peel) fried – 10.23 mg
- Poppy seeds – 7.9 mg
- Pumpkin seeds – 7.81 mg
- Roasted pumpkin seeds – 7.64 mg
- Sesame (with peel) – 7.75 mg
- Sesame seeds (with peel) fried – 7.16 mg
- Sesame (without peel) – 6.73 mg
- Pine nut – 6.45 mg
- Cashew – 5.78 mg
- Roasted Cashews – 5.6 mg
- Roasted sunflower seeds – 5.29 mg
- Sunflower seeds – 5 mg
- Flax seeds – 4.34 mg
- Brazil nut – 4.06 mg
- Other nuts – 2.2-3.3 mg
Herbs and Spices
- Dried basil – 7.1 mg
- Celery Seeds – 6.93 mg
- Dried thyme (thyme) – 6.18 mg
- Mustard seeds – 6.08 mg
- Caraway seeds – 5.5 mg
- Dried parsley – 5.44 mg
- Dill seeds – 5.2 mg
- Coriander (cilantro), dried – 4.72 mg
- Coriander seeds – 4.7 mg
- Ground sage – 4.7 mg
- Ground turmeric – 4.35 mg
- Paprika – 4.33 mg
- Ground savory – 4.3 mg
- Tarragon (tarragon) dried – 3.9 mg
- Adzuki Beans – 5.04 mg
- Soy – 4.89 mg
- Lentils – 4.78 mg
- Soy flour – 4.1 mg
- Raw soy flour – 3.92 mg
- White beans – 3.67 mg
- Black beans – 3.65 mg
- Cranberry beans – 3.63 mg
- Boiled cranberry beans – 1.14 mg
- Chickpeas (chickpeas) – 3.43 mg
- Garden bean – 3.14 mg
- Peas – 3.01 mg
- Boiled adzuki beans – 1.77 mg
- Chickpeas (chickpeas) boiled – 1.53 mg
- Boiled white beans – 1.38 mg
- Cooked lentils – 1.27 mg
- Boiled soy – 1.15 mg
- Boiled black beans – 1.12 mg
- Boiled garden bean – 1.01 mg
- Boiled peas – 1 mg
- Shiitake Dried – 7.66 mg
- Morel – 2.03 mg
- Shiitake prigot.- 1.33 mg
- Shiitake – 1.03 mg
- Royal champignon (brown) – 1.1 mg
- Dried Agar – 5.8 mg
- Spirulina Sushonvya – 2 mg
- Irish Moss (Carrageenan) 1.95 mg
- Kelp (seaweed) – 1.23 mg
- Nori (porphyry) – 1.05 mg
Fruits and vegetables
They contain very small doses of zinc, therefore they do not deserve attention from the point of view. of this item.
Products of violence and exploitation
Data are presented for comparative / informational purposes only.
Remember, animals are not food! Their waste products do not belong to humans. Read more…
- Dairy – 0.09-0.59 mg
- Cheese, hard – 2.66-4.36 mg
- Chicken egg – 1.29 mg
- Boiled chicken egg – 1.05 mg
- Cow flesh – 4.87-8.41 mg
- Cow Organs – 1.09-4.09 mg
- Pig flesh – 2.32-3.5 mg
- Fish – 0.43-2.44 mg
All data above is from the USDA National Nutrient Database of the US National Library of Agriculture (NAL, Reg.USDA). Data collected from USDA Nutrient Data Labaratory.
Tip : For the convenience of calculating a complete vegan (plant) diet, use the Nutrient Calculator Table.
Chicken – Poultry – Healthy Russia
Chicken is one of the best sources of animal protein.How do you choose this product to get the most of your benefits?
Chicken meat is the most popular type of meat products. And it is no coincidence. With a relatively low cost, chicken is one of the best sources of complete animal protein. In addition, compared to pork and beef, chicken is very low in fat.
What is in chicken meat?
Poultry meat is quite dry: it contains only about 60 percent water.Protein is about 20 percent, eight to ten percent fat, and less than a percent carbohydrate.
Chicken is rich in iron, zinc, potassium and phosphorus. In the meat of this bird you can find almost all the vitamins of group B, vitamins A, E and C. By the way, iron is the most rich in “dark meat” , located on the legs and legs of chickens.
There is more protein in chicken meat than in other meat products. For example, goose meat contains about 17 percent, beef – 18, and pork – only 13 percent .Dietary protein from chicken meat allows a person to obtain essential amino acids. Most of all in it tryptophan – an amino acid, from which the pleasure hormone serotonin is synthesized.
Proteins obtained from chicken meat are easily digested , as chicken meat contains practically no connective tissue and collagen, which are difficult to digest. Therefore, nutritionists recommend including chicken dishes in various diets – including for diseases of the gastrointestinal tract.
How much fat is in chicken?
The fat content of chicken meat varies depending on the part of the carcass.
|Carcass part||Amount of fat per 100 g raw product|
|Chicken thigh with skin||15.4 g|
|Chicken drumstick with skin||11.4 g|
|Chicken breast with skin||7.7 g|
|Chicken skin||40.3 g|
|Chicken wing with skin||19.3 g|
|Chicken back with skin||20.8 g|
|Chicken neck with skin||17.9 g|
The least fatty chicken is white breast meat .If cooked without the skin, it contains only three and a half percent fat, and almost as much cholesterol as fish.
So, in boiled chicken it contains about 75 mg per 100 g, and in white fish – 65 mg.
Healthy child’s diet
Chicken meat is an obligatory part of the list of basic products that should be present in the children’s menu every day. Learn more about what to feed your preschooler.
At the same time, the famous legs are almost as good as beef in terms of fat content.
How to choose the right chicken?
– Fresh chicken meat – pink with light skin. Chilled carcasses should be firm and round.
– The smell of chicken is fresh, light, not saturated and without foreign aromas.
– There must be no feathers on the carcass. If the chicken is not completely plucked, and there are bruises and tears on its skin, it means that it was processed on outdated equipment and, possibly, in poor sanitary conditions.
– Prefer chilled chicken .After freezing, the meat becomes tough, and an unscrupulous manufacturer can add extra water to it.
Grilled Chicken: Walk By
Justifying buying grilled chicken with the high protein content of this product? We’ll have to disappoint you: the harm from such a dinner, unfortunately, outweighs the benefits. An expert tells more about the diet of a modern person.
– Choose transparent chicken so you can get a good look at what you are buying.
– Inspect the packaging – there should be no damage on it, GOST and a mark of veterinary inspection must be present.- Pay attention to the expiration date. Chilled chicken is stored for no more than five days .
– The fat of a young chicken is a light cream shade. Yellow fat may indicate that there is an old bird in front of you.
Chicken meat is an affordable low-fat product. The most dietary part of chicken is the skinless breast, and the famous chicken legs are only slightly inferior in fat to beef. It is better to choose chilled chicken – with a light skin without foreign odors and feathers that have not been plucked out.Art by: Yusuke Morimoto
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90,000 Useful chicken meat, chemical composition and nutritional value, harm and contraindications
Everyone is now trumpeting about proper and rational nutrition, about the fact that you need to eat dietary low-fat foods, and then you will be happy in the form of slender legs and a relief press.
Chicken breast is in the first place of honor in the list of dietary products of all fit babies and athletes who watch their shape.
But is brisket as useful as many people think? Does lean white chicken meat really give your body everything it needs?
Today I decided to analyze in great detail the issue of benefits and dangers of chicken breast for the human body. And we will start our research with the good news, that is, we will find out what the benefits of eating chicken breast are.
Benefits of chicken breast
Chicken breast is a low-calorie dietary product, precisely because of its high protein content (23%) and low fat content (1.5-2%) all athletes love it so much. But I note that it is chicken breast WITHOUT SKIN that is considered the reference source of protein! I’ll talk about chicken skin a little later.
The table below shows the calorie content and mineral composition of chicken breast.
- From the presented chemical composition, we see that chicken breast contains B vitamins, vitamins A and PP, choline, and a small amount of minerals.
This set of useful substances helps to neutralize excessive acidity of the gastrointestinal tract, therefore, patients with gastritis and stomach ulcers are especially recommended to eat white meat. This is the benefit of chicken breast .
Also, the low calorie content of chicken fillet (113 kcal per 100 g of product) really indicates that meat belongs to dietary sources of protein, which means it is recommended for people who are obese and overweight, and it is recommended for low fat and cholesterol content people with diseases of the cardiovascular system.
At this point , the benefits of chicken breast ends, then we turn to the consideration of the reverse side of the medal of “aristocratic” white meat.
Harm to chicken breast
In addition to 23 g of protein, 100 g of chicken breast contains very little mineral salts: calcium, magnesium, iron, phosphorus, etc. The reason for this is the fact that white chicken meat contains a very small amount of blood capillaries, which are carried in all the nutrients and trace elements that the chicken ate during its lifetime.
It turns out that if from day to day for six months or more there are only chicken breasts without skin, which are practically devoid of minerals, then this is fraught with very serious consequences: the body begins to use the minerals it lacks from its own sources, and these are our BONES and TEETH !
But this is not all the consequences that chicken breast lovers are doomed to. The fact is that the white meat of chicken breasts, as I said, is almost completely fat-free.On the one hand, this is good, but on the other hand, it is very, very bad.
Animal fats are needed by the human body (both male and female) for the production of sex hormones: in men, these are testosterone and androgens, and in women, these are estrogens and progesterone.
So for their production, the presence of saturated animal fats, as well as cholesterol, is a prerequisite! If the body does not receive a sufficient amount of animal fats (20-30%), then sex hormones simply cease to be produced, which will lead either to “chemical castration” in men, or to amenorrhea in women.
What to do then? – you ask, – do you really have to completely abandon the use of chicken breasts and eat only fatty meats? Not really. There are several ways how you can get out of this situation.
Method No. 1
Eat chicken breasts with skin
Chicken skin contains a lot of fat-soluble vitamins A, D and K, which is why eating chicken skin (naturally not fried) will enrich your diet with more vitamins, compared to eating only white meat from chicken breast.Therefore, if you are not a professional athlete, and are not preparing for a fitness bikini competition, then I recommend that you sometimes not throw away chicken skin, but eat chicken breasts with it.
Chicken fat is considered the lowest melting point among animal fats, which makes it minimally saturated in contrast to beef, pork, lamb and other types of animal fat
Method No. 2
There are not only chicken breasts, but also other parts of the chicken
Chicken thighs, wings and drumsticks contain much more blood capillaries and vessels, and, accordingly, more minerals and vitamins that our body needs.Therefore, my advice to you, if you are on a fat-burning diet and eat only breasts, then still a couple of times a week, replace the use of white meat with dark chicken meat.
And if you are still panicky afraid of fat, which is contained in dark chicken meat, then you can degrease it a little by skinning it. This will kill two birds with one stone: you will get the minerals and vitamins you need, contained in the meat itself, and reduce the total calorie content of the whole dish.
Method No. 3
Combine chicken breasts and other protein sources
The world does not end with chicken breasts! There are many other dietary protein sources that outperform chicken breasts in terms of their chemical and mineral composition.
This includes various seafood (shrimp, squid, crabs, crayfish, etc.) and lean white fish (cod, hake, pollock, pike perch, haddock, etc.).
If you alternate the use of white meat chicken with seafood, fish and lean beef, then you can not only lose weight or gain muscle mass, but also stay with your teeth and strong bones.
medicines in chicken meat
Nowadays, I think it will not be news to anyone that various hormones and antibiotics are used to raise poultry (mainly broilers).
Hormones allow broilers to grow 2 times faster than this process would occur naturally; and antibiotics protect them from all sorts of diseases and infections, and thereby save large factories from large losses and losses.
It turns out that all industrial chicken meat, whatever one may say, is stuffed with various kinds of medicines, which are by no means vitamins for our body.
And the largest concentration of all antibiotics and hormones is spent on dark poultry meat – these are chicken thighs and drumsticks, while chicken breast accounts for only a hundredth of all these harmful substances.
So, if we consider white chicken meat from the side of the presence of hormones in it, then it wins over the dark one, and if from the side of the content of useful minerals and vitamins, then it loses …
So what to do? – again you ask, – it turns out that you can’t eat chicken at all, since the thighs are full of hormones, and the chicken breast is poor in useful microelements ?! No, you can eat chicken, you just need to know the golden mean that will allow you to eat chicken and at the same time extract only positive properties from it. How can this be done?
1. Heat treatment of meat
Unlike the chemical composition of chicken breast and the content of nutrients in it, which are stable and which we cannot influence in any way, the content of a large amount of medicines in dark chicken meat can still be partially or completely neutralized. And this is done very simply – by heat treatment.
Naturally, no one eats raw chicken, everyone cooks it.Everyone does it differently: someone bakes, someone fries in a pan in oil, someone boils, someone cooks in a double boiler or slow cooker. There are a lot of ways to cook chicken. So, depending on which method you choose, it will depend on whether you can get rid of antibiotics in chicken meat or not.
The fact is that such methods of cooking meat (absolutely any, not only chicken) such as: baking, steaming, grilling, do not destroy the products of microbial decay.
What does this mean? This means that by baking your chicken thighs or wings, as well as steaming them, you do not get rid of the toxic substances that are in them.
All hormones and medications remain safely in the cooked meat, even though the baking temperature can be quite high. In this matter, the cooking temperature does not play ANY role.
To get rid of all the toxic substances that are found primarily in dark chicken meat, since we have already found out that chicken breast is lucky in this regard, and there are practically no antibiotics there, you need to BOOK this meat! It is during cooking that all the harmful substances that meat contains are released into the water.
All other heat treatment methods are not suitable for this purpose!
2. Reliable and trusted sources
And another way to protect yourself from hormone-containing chickens is to buy poultry, preferably raised personally in your village, in your country house or from close relatives. If you are 100% sure that the chicken you buy grew in an ecologically clean area, without the use of medicines, then you can safely eat the meat of this chicken, both the chicken breast itself and other parts of its carcass.
But remember that even if the chicken was grown naturally, this does not mean that the content of minerals and vitamins in its white meat will be higher than in the “doubtful” chicken.
No, the chemical composition of ecologically clean chicken breast will be practically the same as the industrial one, their main difference is precisely the ABSENCE of toxic and poisonous substances.
Therefore, do not indulge yourself with the illusion that chicken breast from poultry is more useful, which means that you can eat it every day, be slim and completely healthy.
Well, I really hope that I was able to describe to you in detail all the benefits and harms of chicken breast . Now you know that eating one skinless chicken breast daily for a long period of time can be a serious reason for the lack of many beneficial elements, minerals and vitamins in your diet.
The benefits of chicken breast are at the same level as its harm, so excessive consumption of white meat can outweigh the scales at any time, and you will already receive not the benefits of dietary meat, but only harm.
To prevent this from happening, diversify your diet as much as possible with other types of meat and fish.
Chicken meat: benefits and harms for the body of men and women, calorie content, composition
- Chicken has been a popular food at all times.
- Not too high in calories, but very satisfying and tasty, it allows housewives to prepare a variety of first and second courses.
- In this article, you will learn what are the benefits of chicken meat for women and men, as well as some of the culinary secrets of its preparation.
Calories and composition
Dietitians of all countries unanimously recommend white chicken meat as one of the most dietary protein foods. A 100 g serving of cooked meat contains 111 kcal (464 kJ). This is comparable to the calorie content of lean fish such as capelin (113 kcal) or sea bass (117 kcal).
Nutritional value (per 100 g):
- carbohydrates – 0.27 g;
- proteins – 25.15 g;
- fat – 0.85 g;
- dietary fiber – 0.5 g.
Vitamins and minerals:
- vitamin B6 and B12;
- magnesium and iron;
90,023 phosphorus and potassium;
Important! Despite the name, chicken is primarily the meat of young chickens of both sexes, weighing from 800 to 1200 grams. Due to its low fat content, this product is very well suited for dietetic nutrition.
Why is chicken meat useful for the body
The benefits of this product are undeniable and versatile:
- Chicken fillet is recognized by nutritionists as one of the healthiest types of meat.Calories in this bird are significantly less than in other types of meat.
- The beneficial properties of low-calorie chicken in dietetics are used to reduce physical and mental stress, strengthen the immune system and relieve general body fatigue.
- Lean meat contains polyunsaturated fatty acids that prevent heart disease (ischemia, myocardial infarction, stroke).
- Vitamins enhance metabolism, as well as the overall performance of the central nervous system, are responsible for the formation of blood composition, the preservation of the skin and nail plates, fight neurological disorders (depression and insomnia), are stimulants of human reproductive function.
- Different parts of poultry have different health benefits. Lean chicken breast, which is much lower in calories than chicken legs, is an ideal food for athletes. A constant diet with the use of breast contributes to the rapid recovery of muscle tissue. Chicken thighs are higher in calories and more fat.
- This low-calorie product promotes the formation of a minimum amount of connective tissue fibers.
- Due to the low calorie content of chicken, its use has practically no contraindications.
Chicken is a very important food for men. The consumption of meat products plays a significant role in the production of hormones, including sex hormones, which are responsible for the normal functioning of the reproductive system and sex drive.
Meat helps to maintain normal levels of testosterone – the main male hormone. And it is the lean meat of chicken that is considered the most important supplier of naturally occurring protein that the male body needs.
In addition to the production of hormones, proteins are needed for:
- stable work of the body;
- infection control;
- Strengthening the immune system.
Chicken is a very nutritious dish. It contains proteins and nine essential amino acids, two of which are the building blocks of muscle during fetal development. At the same time, this meat is low in fat and does not cause obesity, making it a rich source of essential nutrients for a pregnant woman.
Chicken is rich in proteins, vitamins and minerals, so eating chicken during early pregnancy will provide the mother’s body with the necessary nutrition to support healthy intrauterine development of the baby.
Often women are preoccupied with maintaining a slim figure and regularly “sit” on diets. The inclusion of chicken breast in the diet leads to weight loss, since this meat is low-calorie and absolutely not fatty.
But along with weight loss, a woman will not lose health, because in addition to nutritional value, this product contains a lot of useful substances.
Contraindications and harm
Even such a popular product cannot be recommended to everyone without exception.
Possible problems should also be taken into account:
- Allergy – Although chicken is not an allergen, some people have an allergic reaction to this product. Allergists claim that approximately 0.6% to 5% of people may be allergic to chicken. Allergic symptoms can appear within minutes or hours after eating chicken or other foods that contain it.People who suspect they are allergic to chicken should avoid chicken and see a doctor or allergist as soon as possible to confirm the disease and decide on treatment options.
- Salmonellosis – if this product is not stored correctly, there is always a risk of developing salmonella, so the meat should always be heat treated before eating. It should not be eaten raw or processed. In addition, after defrosting, it should not be re-frozen.
- Fat – fried chicken is very popular and just as harmful. Due to the penetration of extraneous fats into the meat, it is no longer a dietary food and can lead to an increase in the amount of cholesterol in the blood and cardiological diseases (arrhythmias, coronary artery disease).
- Danger from half-baked poultry – It is important that the chicken is cooked for a long time. Undercooked poultry should be avoided as it can be a source of Listeria bacteria.Only heat treating chicken at temperatures above 75 ° C can kill these bacteria, making the chicken safe for consumption.
What can be cooked from chicken meat
A lot of delicious and hearty dishes are prepared from chicken, such as:
- grilled chicken;
- jellied meat;
- fried wings in honey sauce;
- Chicken Kiev;
Important! To reduce harm to human health, when frying chicken, it is advisable to remove the skin from the carcass, since it contains cholesterol and dangerous fats.In the thighs of this bird, the skin is also the most high-calorie component, it is advisable to remove it before starting cooking.
- breaded and batter chops;
- baked breast with cheese;
- chicken thigh barbecue;
- chicken broth;
- chicken salads with various sauces.
90,023 various soups;
Experienced chefs know ways to give dishes a particularly attractive taste and appearance:
- To make the chicken broth transparent – place the meat in a saucepan, fill with water so that the meat is covered with liquid, and put on gas.You need to wait until the water boils, then drain the boiled water, rinse the meat, put it back in a saucepan and fill it with clean water. This simple procedure will make the broth clear and free of scale. Add to the future broth: carrots, parsley, celery, leeks and onions, previously slightly fired over the fire of a gas stove. It is this burnt onion that will add color and taste. In addition, the broth should boil at a very low temperature.
- Chicken chops will remain juicy when fried if the hostess uses eggs and flour, beaten with salt, before placing them in the pan.The meat is dipped on both sides in beaten eggs, then doused in flour and dipped again in beaten eggs (you can use bread crumbs instead of flour). After that, the chop can be fried – it will never be tough.
- Tender chicken pastroma (meat dish) is very easy to make – prepared and skinned chicken breast must be placed in a saucepan and covered with boiling cow’s milk. Then the pan is immediately closed with a lid and wrapped in a warm blanket for 5-6 hours.After this time, the chicken pastroma will be completely ready for use.
- Grilled chicken thighs will be softer and more tender if you use not only spices as a marinade, but also 250-300 grams of mayonnaise. Marinade with mayonnaise will add juiciness to the meat and will contribute to the appearance of an appetizing crust on its surface.
Chicken meat enjoys well-deserved recognition in all countries of the world. There are many recipes for delicious and satisfying meals.But an equally important property of chicken is its saturation with vitamins and minerals, which are so necessary for the life of any organism.
Chicken: benefits and harms to the body
Do you like chicken? How often do you cook it? Do you know the benefits of the beloved white meat? Today on the site “Beautiful and Successful” – “chicken” question . More precisely, we are interested in the topic “Chicken: benefits and harms”.
Do you know what explains the dietary properties of chicken?
- Firstly, white meat has a lot of protein and amino acids (about 92%).
- Secondly, the calorie content is not so high – about 190 kcal, depending on the part of the carcass.
This is why chicken is a frequent ingredient in many dietary meals.
Chicken is also rich:
- vitamins of groups A, B, C, E, PP.
Consider the benefits and harms of chicken grown in normal home conditions.
Homemade chicken: the benefits and harms of chicken meat
First of all, chicken is very useful for our immunity . Trace elements create an excellent protective barrier against negative environmental influences. It is not surprising that those who regularly eat boiled chicken are much less likely to get sick than lovers of pork, beef and carbohydrate foods.
Another chicken is an excellent remedy for recuperation. Remember what liquid is often recommended to drink in case of illness, physical exhaustion and impotence? Of course, we are talking about chicken broth .
Thanks to the rich set of vitamins chicken is useful for various metabolic processes in the body. And in general, life processes in the body are more correct. For example, thanks to vitamins , the process of hematopoiesis improves significantly.
Also, chicken in combination with “live” products (vegetables, herbs) significantly improves the activity of the digestive tract.
B vitamins are very useful for our appearance , more precisely, for the health and beauty of hair, nails and skin.
Protein is one of the most important beneficial components in chicken . Do you know why?
- First, it is an excellent building material for muscles and bones.
- Second, protein is great for brain development.
Not surprisingly, chicken is often included in the diet of children and the elderly.
Another important property of chicken is the correct effect on the nervous system .A rich set of vitamins and elements has a beneficial effect on the functioning of nerve cells. It is especially useful to include chicken in the diet for insomnia, depression and other unpleasant “nervous” conditions.
- Finally, thanks to the acids , chicken meat is an excellent prophylactic agent against ischemia, heart attacks and strokes.
- Note also the pleasure many people get when they eat chicken, due to its delicate taste, aroma and easy digestibility.
As you can see, there are quite a lot of benefits from eating chicken . And the most useful part of the carcass is the boiled breast.
Why is chicken meat harmful?
Fortunately, chicken brings more benefits to the human body than harm.
But nevertheless, chicken meat can also be a source of harm.
Eating skin and dark parts of chicken meat can cause the greatest harm to the body . It is in the skin that the harmful substances that have entered the chicken’s body during its life are accumulated.Therefore, before boiling a piece of chicken, it is recommended to remove the skin from it.
It is also quite harmful to eat different parts of chicken in smoked, fried and grilled form. Sympaty.net has already talked about the high cholesterol levels that this unhealthy habit can cause.
Insufficiently processed chicken meat can cause putrefactive processes and the multiplication of harmful bacteria in the colon . As a result, the entire body can be poisoned.And the exacerbation of gastrointestinal diseases is not excluded.
In order for the chicken to benefit, and not harm the body and the above troubles, the following rules must be observed:
- Thoroughly heat the chicken – cook and bake more often than fry.
- Combine chicken with vegetables for better digestion.
- Do not overeat chicken (as well as any other product).
Chickens may develop Salmonellosis during life, which, if transmitted, can cause problems in the human body.If the chicken has not gone through enough heat treatment, then this is a very real risk.
Shop Chicken: A Risky Combination of Benefits and Harms
Let us repeat that the described beneficial properties are mainly characteristic of village chickens that eat well, grow naturally and do not get sick . Unfortunately, for many people, such chickens are difficult to access.
But practically in any store you can buy the meat of “industrial” chickens chilled or frozen.And in most stores, chicken products are supplied from poultry factories, where the life of chickens can hardly be called joyful.
You’ve probably heard that in factories , antibiotics, hormones and other components are added to chicken feed to accelerate weight gain and prevent diseases .
If this is true, then by eating chicken meat, we get a certain dose of drugs and hormones, for example, estrogen.
It is clear that there is no benefit, but what harm can be from chicken , stuffed with estrogen?
Such a chicken can provoke hormonal disruption and a number of diseases, including in the reproductive system.
In the male body, excess estrogens can negatively affect the potency over time.
Also, the benefits and harms of store chicken depend on:
- conditions for keeping chickens at the poultry farm;
- water quality;
90,023 diseases transferred;
90,023 transportation conditions;
90,023 storage conditions in the store.
How to cook chicken properly?
To get more benefit than harm from eating chicken, consider the following guidelines:
- Buy chicken products only from trusted manufacturers and in good stores;
- when choosing, pay attention to the expiration date, skin color, smell and shape of the chicken.The carcass must be flawless. And the skin should be white;
- Try to cook the chicken yourself. The most useful part – is a breast boiled in clean drinking water;
- Do not store chicken for a long time after cooking;
- Try not to eat too much chicken at one meal. Everything is good in moderation!
If you frequently fry, bake or grill chicken, create a safe cooking environment as much as . For example, use a healthy vegetable oil. Watch the temperature and cooking time carefully.
Chicken meat – benefits and harms for the body
Chicken is the most widely consumed meat in the world. Chicken is used to prepare first, second courses and salads. make pates and grill. The benefits and harms of chicken meat are determined by the age of the poultry, growing conditions and cooking method.
Calorie content and composition of chicken meat
Chicken meat contains per 100 g of product – 19 g of protein, from 8 to 13 g of fat (depending on the cut part), and there are practically no carbohydrates, which makes this product indispensable in dietary nutrition. The calorie content of chicken meat is 190 kcal , and boiled chicken breast is only 123 kcal per 100 g of product.
Chicken contains a large amount of essential trace elements for the human body, including vitamins A, B, B12, C, E, F, as well as a number of important amino acids:
- Arginine – has anti-inflammatory and immunostimulating properties.
- Valine – together with leucine and lysine (which are also present in chicken meat), is responsible for the growth of muscle tissue, increases resistance to temperature changes and prevents a decrease in the level of serotonin (the hormone of happiness) in the human body.
- Purine – improves the absorption of nutrients and metabolic processes.
- Tryptophan – prevents hypovitaminosis.
- Taurine – affects the restoration of memory cells in the brain.
In modern poultry houses broiler and meat breeds of chickens are raised. The latter are mainly intended for laying eggs.
Home-grown chickens undoubtedly surpass their farm counterparts in the amount of nutrients in the meat, as they feed on grass, grain and receive a sufficient amount of sunlight.
Chicken meat is perfectly digested at any age, while increasing the body’s defenses and creating conditions for normal life.Such a product is presented in an affordable price range for all categories of buyers, and includes:
- Into the dietary menu – in the fight against excess weight and diabetes.
- In the diet of athletes, weightlifters and bodybuilders – to build mass, restore muscle fibers and maintain tone.
- In the diet of children and the elderly – to maintain immunity.
In terms of protein content, chicken meat is one of the first among livestock products.
In dietetic and sports nutrition
Taking into account the caloric content of different parts of the chicken carcass, when they are used in the diet, the following rules are adhered to:
- Boiled chicken breast (white meat) – high nutritional value and low calorie content compared to pork and beef.
- Boiled legs and drumstick (red meat) – contain a lot of iron, which is necessary for hematopoiesis, which prevents signs of iron deficiency anemia in humans.
- Chicken stew with vegetables, no oil added – a hearty dietary dish.
- Chicken breast with pasta – as part of the daily requirement of essential amino acids and protein, with great physical exertion.
In addition, chicken meat contains a sufficient amount of phosphorus and zinc, which are responsible for the health of hair, nail plates and tooth enamel.
For children and the elderly
Chicken meat is useful for maintaining the reproductive system of women and the bone tissue of the unborn child.
- All parts of boiled or stewed chicken are used as building materials for the musculoskeletal system of a young growing organism.
- Chicken broth – recommended for weak and sick people as a means of recuperation. for people with cardiovascular diseases and diseases of the gastrointestinal tract.
For the preparation of soups and broths, meat breeds of chickens should be purchased. Otherwise, it is important to take into account that when preparing broth from broiler chickens, the first broth is drained in order to get rid of the likely presence of harmful substances and additives.
What is the harm of chicken meat
Harmful chicken meat can arise from improper growing and keeping poultry. from violation of the technology of processing and storage of chicken carcasses. from the methods of cooking, namely:
- Chicken skin – helps to increase bad cholesterol in human blood, contains a large amount of fat, is the most high-calorie part. can cause allergies due to the likely presence of hormonal substances from feed additives.
- Grilled chicken – high calorie content and content of carcinogenic substances.
- The use of antibiotics and synthetic vitamins in feed, when growing broiler chickens on large farms – the use of such meat negatively affects the intestinal microflora and weakens the production of antibodies in some diseases.
Excessive consumption of chicken meat, especially smoked or deep fried, negatively affects the stomach, causing gastritis, indigestion and other troubles.
In order for chicken meat to bring only benefits, it should be cooked with vegetables, herbs, or as an independent dish.
How to choose the right one
In order to eat a fresh and high-quality chicken product, it is necessary to choose the right poultry, guided by the following categories:
- Young chickens – the meat is characterized by a delicate structure, white color and fine veins.
- Old chickens – the surface of the meat is gray with dense and hard bone.
- Stale chickens – loose burgundy or yellow meat.
- A semi-finished product abundantly sprinkled with aromatic seasoning – this is how a stale product is often masked.
- The huge size of the bird or its parts – a high probability of the inclusion of various growth stimulants in feed additives.
- A carcass with injuries and bloody smudges – characterizes a poor-quality product.
- The product is packaged in a container or vacuum package, indicating the valid shelf life, stamp “no chlorine”, the product has a presentation, medium-sized chicken – as a rule, it is a quality product of a bona fide manufacturer.
Including chicken dishes in your menu, you should know that chilled chicken meat can be stored at temperatures from 0 to + 5 ° C for no more than 2 days. frozen carcasses, not recommended for use after 1 year of storage.
The role and benefits of chicken meat in human nutrition
At present, poultry meat is more often prevalent in the consumer basket than beef, horse meat and lamb, due to its price value and taste and useful properties.
It is customary to refer to poultry products as products from poultry meat or mainly from it and meat products in the recipe of which poultry meat is included, even if it is not the main ingredient.
For the production of such products, the meat of chickens, ducks, geese, turkeys, quails is used, as well as other food raw materials obtained during the processing of poultry and farm animals and distinguished by their chemical composition.
Chemical composition of poultry meat
|Bird species||Body condition (category)||Proteins||Fats||Water|
Chicken meat is one of the most important components of a healthy diet.
A source of high-quality, easily digestible proteins, vitamins, amino acids, minerals, an irreplaceable material for the growth and functioning of any organism, the basis for the prevention of a number of diseases, plus great taste – this is not a complete list of the functions of chicken meat in our diet.
In addition, if we consider that, in accordance with the latest research by scientists, it is poultry meat that provides a full-fledged balance of protein in the body among the bulk of the population of Eastern European countries, then the need for regular consumption of chicken meat becomes even more obvious.
Benefits of chicken meat
Chicken meat is a tasty, nutritious, and at the same time low-calorie product, easily assimilated by the human body. In terms of protein, chicken is superior to beef and lean pork. Chicken meat contains vitamins A, B1, B2, niacin and many minerals.
Chicken meat is a valuable high-calorie dietary product, low in fat and high in protein.
The benefits of chicken meat, light and nutritious, have been known for a long time.Its use in different national cuisines was associated with the effect of restoring strength and strengthening the immunity of seriously ill people. Chinese medicine, for example, strongly recommends that the male half of the population eat chicken every day to increase physical strength.
Protein / amino acids
In terms of its composition, chicken meat is a high-quality, protein-rich product compared to pork and beef. The mass fraction of protein in chicken meat is 22-25%.Protein from chicken meat has a utilization rate of over 71%, while protein from pork and beef, the mass fraction of which is 13–15% and 18–20%, has a utilization rate of 60–70% and 57.4–69.4%, respectively.
Chicken meat is one of the best sources of protein.
In addition, polyunsaturated fatty acids are presented to a greater extent than in other types of meat, due to which it is not only well absorbed by the body, but also helps prevent ischemia, myocardial infarction, stroke, hypertension, and also maintain a normal metabolic level and increase immunity.
Chicken meat contains more protein than any other type of meat, while the fat content does not exceed 10%. For comparison: chicken meat contains 22.5% protein, while turkey meat – 21.2%, ducks – 17%, geese – 15%. There is even less protein in the so-called “red” meat: beef -18.4%, pork -13.8%, mutton -14.5%.
But it should be emphasized that the protein of chicken meat contains 92% of amino acids necessary for humans (in the protein of pork, lamb, beef – 88.73% and 72%, respectively).In terms of the minimum cholesterol content, chicken breast meat, the so-called “white meat”, is second only to fish.
- Chicken fat is absorbed by almost 93% and contains 5-10 times more unsaturated fatty acids.
- Not only does the human body easily assimilate chicken meat, its special protein compounds can still act like a shock dose of vitamins and therefore help in the fight not only against colds, but also to mobilize the body’s protective functions.
- Chicken is one of the most valuable suppliers of B vitamins: thiamine-B1, pantothenic acid – B3, riboflovin – B, pyridoxine – B6, cyanocobalaman – B12, folic acid and niocin.
- In addition, chicken meat contains a large amount of iron in an easily digestible form, as well as sulfur, phosphorus, selenium, calcium, magnesium and copper. Iron is rich in dark chicken meat located on the legs and legs, and white breast meat is rich in protein
- Table 2
- minerals in chicken meat
|Mineral||in meat, mg in 100g||Daily requirement, mg|
|Chromium, μg / 100g||8.7||2-2.5|
|Cobalt, μg / 100g||11||0.1-0.2|
|Molybdenum, μg / 100g||3.3||0.5|
|Phosphorus, μg / 100g||170||1000-1500|
Chicken meat is one of the easiest to digest.It is easier to digest: chicken meat has less connective tissue – collagen than, for example, beef.
It is chicken meat that is an important component of dietary nutrition for diseases of the gastrointestinal tract, diabetes mellitus, obesity, as well as for the prevention and treatment of cardiovascular ailments.
In addition, chicken meat, despite the highest protein content, is the lowest in calories .
Chicken meat is suitable for the strictest diets.And at the same time, the high protein content makes chicken the best building material for muscles.
Thanks to the dietary protein contained in chicken meat, our body receives essential amino acids, including tryptophan, which is able to synthesize the pleasure (or joy) hormone serotonin. The protein in chicken meat is absorbed by the body better, therefore it is recommended to include chicken in diets for diseases of the gastrointestinal tract.
In the menu for children, chicken meat should be present daily, as it contains valuable protein, essential amino acids, trace elements and vitamins.
Protein in chicken meat, that is, its content in 100 grams varies from type to type. For example, fried thighs contain about 26 grams of protein, fried breast about 30 grams of protein, boiled breast 29.8 grams, and fried chicken 31.2 grams of protein [3, 11].
The difference in protein content in dark or light chicken meat is negligible, it is any excellent source of protein, but it differs in the content of amino acids in meat.
For example, chicken breasts contain more essential amino acids than dark chicken meat.But this difference is insignificant. In 100 g of dark chicken meat 0.3 g of tryptophan, and in light meat 0.34 grams.
If you don’t know, tryptophan is required for the production of serotonin, which controls mood, sleep and pain perception .
Chicken meat is a dietary, easily digestible source of protein and many useful substances. Nutritious and light, it is well absorbed by the human body, high in protein and low in fat. In terms of protein content, chicken meat is significantly superior to lean pork and beef.Chicken meat contains such substances necessary for the human body as:
- nicotinic acid;
- vitamins A, B1, B2;
Chicken meat is an irreplaceable material for the healthy functioning and growth of the body, it is easily digested and charges the body with the energy necessary for vital activity.
The peculiarity of poultry meat is in the minimum content of connective tissue, which determines its delicate consistency and high digestibility and assimilability (the coefficient of its assimilation by the body is 90%).
From the economic point of view, poultry meat is preferable, since the production of products from poultry meat is the most profitable, since the high rate of muscle mass growth per feed unit and early maturity gives the fastest capital turnover.
Based on the foregoing, chicken meat is a dietary product in terms of its quality (it contains less fat and connective tissue compared to beef and pork and more essential amino acids), in terms of physical and chemical properties it is in no way inferior to beef meat.
The bulk of the poultry is used for culinary purposes in the form of natural semi-finished products (whole carcass, boneless and boneless fillets, legs, thighs, etc.). Also, a large assortment of finished products is produced from poultry meat: sausages (ham from poultry meat, boiled and semi-smoked sausages, sausages, breads), culinary products (cutlets, meatballs, pates, etc.), semi-finished products (natural and chopped), canned food (minced meat , pate) and baby food.
Source: https: // polzaivredno.ru / kurinoe-myaso-polza-i-vred-dlya-organizma /
Chicken meat: the benefits and harms of chicken meat
Any doctor or nutritionist will tell you that a person must periodically include meat products in his diet. With the right approach, any type of meat is useful.
The only question is how much to use it, in what form and what quality. Interestingly, chicken meat can be eaten in larger quantities than any other.
So let’s try to figure out what are the benefits and harms of chicken meat.
The main benefit of chicken is the animal protein it contains, which means a lot to our health. In addition, chicken meat contains a lot, in comparison with other types of meat, phosphorus and potassium.
Chicken breast has always been considered a dietary product. It is high in protein and other nutrients.
The main disadvantage of chicken meat is the skin, which contains a lot of fatty tissue.That is why, in order to minimize the harm of chicken meat, it is better to remove the skin before eating it.
The wings are an exception: the skin on them is not greasy, therefore they are recommended for dietary nutrition.
The use of chicken meat and in the content of protein , magnesium, iron. In addition, it contains vitamins of group B: B12, B6, B2, vitamins A, E.
It has no carbohydrates and little adipose tissue (which is concentrated in the skin), therefore chicken is usually included in diets.
With a small amount of calories, it provides the body with energy.
The benefits of chicken meat are also used for various diseases. It helps in the treatment of gout, polyarthritis, diabetes and peptic ulcer disease, in the prevention of atherosclerosis, heart disease, hypertension, stroke . Older people should especially prefer chicken meat.
The most useful meat of young hens, as it is the most tender and rich in vitamins and minerals.Protein and glutamine, found in large quantities in chicken meat, improves the functioning of the nervous system.
However, all the benefits of chicken meat are manifested exclusively in domestic chickens. If we talk about a product purchased in a store, then we will rather talk about the harm of chicken meat.
It is better not to use it for children and the elderly. In such meat, a high degree of content antibiotics .
Most of all they accumulate in the legs, and the wings are much less safe.
Store-bought meat will not be useful either in the form of broth or fried. Broiler chicken meat contains many antibiotics and anabolic hormones. They are added to poultry feed for weight gain and protection against all kinds of diseases.
As a result, the health of the poultry is poured into the harm of chicken meat. It is better to buy domestic chickens so that the meat is only beneficial. If it is not possible to purchase homemade chicken, then the meat should be processed with special care during cooking.
Like any product, there are benefits and harms of chicken meat. Undoubtedly, there are more positive qualities. The main thing is not to overdo it with consumption and choose only a quality product.
90,000 You give a breast: how much protein is in chicken and which meat is most useful
Scientist, Ph.D., certified nutritionist Chris Mohr conducted his own research and came to the conclusion which part of the chicken is the most useful.
Hereinafter – first person speech, on behalf of Chris Mohr .
I conducted a small survey survey, as a result of which I found out: the average American ate approximately 90,079 93 pounds of chicken meat in 2018 ( is just over 42 kilos 92,459). In another survey of mine, 9 out of 10 respondents admitted to eating chicken in the past two weeks. And not just once or twice a week, but several times in one day.What is the reason?
Reason for massive consumption of chicken meat
The main reason the respondents ate chicken meat was: “ Because it’s healthy and nutritious ”. As a nutritionist, I cannot but agree with this: this product is one of the least fatty meats.
What are the beneficial substances in chicken meat?
Yes, chicken is not the richest source of omega-3 . And I did not stand next to tuna, salmon and other “ seafood “.But it has a decent amount:
- B vitamins (especially niacin, B6, riboflavin and others).
Ask: Which part of the chicken is most beneficial? My answer to you: breast. Chicken breast is the leader in protein content and the minimum amount of fat.
“The richest part of the chicken is the breast” – Chris Mohr
How much protein is in chicken meat?
100 grams of cooked skinless chicken breast contains 165 calories and 31 grams of protein. But even if you eat meat with the skin, there are still fewer calories and grams of fat in such a dish than in a chicken thigh ( even without skin ): 197 kcal, 30 g of protein and 8 g of fat.
Another “ strong point of ” chicken breast: it is always available in stores.
But that doesn’t mean you should give up chicken thighs. They contain 50% more iron and zinc than chicken breast and even more than lean red meat.
Read also: No fatty: 5 recipes for delicious pies for a cyclist
Chicken – must have each cyclist’s menu.