Why Choose Chicken for Health

What’s the nutritional value of chicken? Get the facts.

Values for Cooked (Roasted) Product*

NutrientSkinless, boneless breast Skinless, boneless dark meatDrumstick, skinlessDrumstick, skin-onThigh, skinless

Thigh, skin-onWing, skinlessWing, skin-onWhole Chicken, meat onlyWhole Chicken, meat and skin
Calories165205174191179232203254190239
Protein
(grams)
31.0227.3724.2223.3524.7623.2630.4623.7928.9327.3
Total fat
(grams)
3.579.737.810.158.1514.718.1316.877.4113.6
Saturated fat
(grams)
1.012.662.1082.742.3114.1112.264.9762.043.79
Monounsaturated fat (grams)1.243.563.0524.1553.3616.2572.617.7062.665.34
Polyunsaturated fat (grams)0.772.261.6052.0831.6952.9931.783.591.692.97
Cholesterol (milligrams) 8593128130133133851418988
Sodium
(milligrams)
74939912310610292988682
Vitamin D
(micrograms)
0.10.10.10.10.20.20.10.20.10
Calcium
(milligrams)
151512119916181515
Iron
(milligrams)
1.041.331.081.111.131.081.160.841.211.26
Potassium (milligrams)256240269247269253210212243223
Vitamin B2 [Riboflavin] (milligrams)0.1140.2270.1890.2030.2180.190.1290.1530.1780.168
Vitamin B3
[Niacin]
(milligrams)
13.7126.5486.0535.4036.2085.7897.3126.329.1738.487
Vitamin B5
[Pantothenic Acid] (milligrams)
0.9651.211.2091.0771.31.2270.9990.861.1041.03
Vitamin B6
(milligrams)
0.60.360.4250.3830.4620.4140.590.5580.470.4
Vitamin B12 (micrograms)0.340.320.390.390.420.440.340.350.330.3
Phosphorus
(milligrams)
228179205195230216166147195182
Magnesium
(milligrams)
29232422242221192523
Zinc
(milligrams)
12.82.112.361.921.732.141.642.11.94
Selenium
(micrograms)
27.61825.226.927.125.324.725.52223.9
Choline
(milligrams)
857463.467.871.867.679.6111.378.865.9

*Source: https://fdc.nal.usda.gov/index.html; Nutritional values for chicken per 100 gram (3.5 ounce) serving; Values unrounded.

Per the latest Dietary Guidelines for Americans, you should consume 26 ounces of meat, including chicken, each week as part of a healthy 2,000-calorie diet. This is about 3 ½ ounces of chicken per day. Get safety and handling tips for when cooking chicken here.