Fat Grams in Chicken
Article by Diet Bites
Excellent Protein Choices for Your Weight Loss Plan, Low in Fat
All of the fowl selections below (no pun intended) are relatively low in dietary fat grams. You'll find more lodged within a chocolate cupcake.
The areas that require careful monitoring include: batters, dips, sauces, oil. Once these ingredients meet - they are like the four winds of the earth colliding. The caloric and dietary fat values move to the extreme.
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Let's see what battering and frying does to a chicken breast.
Total Fat Grams in Chicken, Goose, Turkey, Duck
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Fried Chicken Breast vs Roasted Comparison |
Fried Chicken Breast |
Roasted Chicken Breast |
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| Nutrients | Units | 100 Grams | 1/2 Breast | 100 Grams | 1/2 Breast |
| Energy, Calorie Values | kcal | 277 | 521 | 197 | 193 |
| Protein | g | 23.55 | 44.27 | 29.80 | 29.20 |
| Total lipid (fat) | g | 15.44 | 29.03 | 7.78 | 7.62 |
| saturated fat | g | 4.120 | 7.746 | 2.190 | 2.146 |
| monounsaturated fat | g | 6.370 | 11.976 | 3.030 | 2.969 |
| polyunsaturated fat | g | 3.600 | 6.768 | 1.660 | 1.627 |
| Cholesterol | mg | 84 | 158 | 84 | 82 |
| Carbohydrate, by difference | g | 9.50 | 17.86 | 0.00 | 0.00 |
| Calcium, Ca | mg | 20 | 38 | 14 | 14 |
| Iron, Fe | mg | 1.26 | 2.37 | 1.07 | 1.05 |
| Magnesium, Mg | mg | 22 | 41 | 27 | 26 |
| Phosphorus, P | mg | 168 | 316 | 214 | 210 |
| Potassium, K | mg | 185 | 348 | 245 | 240 |
| Sodium, Na | mg | 287 | 540 | 71 | 70 |
| Zinc, Zn | mg | 1.06 | 1.99 | 1.02 | 1.00 |
| Vitamin C, total ascorbic acid | mg | 0.0 | 0.0 | 0.0 | 0.0 |
The following data is based on three ounces of bird, cooked unless otherwise indicated.
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FOOD |
FAT GRAMS |
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Capon |
9.9 |
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CHICKEN SELECTIONS |
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Back |
10.5 |
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Breast |
3.1 |
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Drumsticks, 2 |
5.0 |
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Giblets |
4.1 |
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Gizzards |
3.1 |
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Thigh & Drumstick |
8 |
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Livers |
4.6 |
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Thighs, 1 |
5.7 |
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Wings, 4 |
6.8 |
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DUCK & GOOSE SELECTIONS |
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Duck |
9.5 |
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Goose |
10.8 |
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TURKEY SELECTIONS |
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Dark Meat |
6.1 |
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Gizzards |
3.3 |
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Liver |
5.1 |
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White Meat |
2.7 |
Low Fat Recipe - Fried Chicken
From Diet Bites Renaissance Diet & Medieval Weight Loss Recipes
Fried Chicken, a Lower Fat Fried Chicken Recipe
Ingredients for this Low Fat Recipe
Mix yogurt, thyme, paprika & garlic. Add chicken & marinate in refrigerator for at least one hour. Mix cornmeal, salt & pepper in a small bowl.
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Coat marinated chicken with cornmeal mixture. Discard leftover marinating sauce. Heat oil in pan. Use any oil, but peanut fries chicken very well.
Cook without turning until chicken is golden brown on cooking side (lift chicken carefully and look every now and then). Turn & cook other side until golden brown. Turn once more & cook for 1 minute to ensure doneness.
Serves 4 for about 250 calories per serving. 4 Chicken Breast Fillets (About 3 Ounces Each) - Pounded To Smithereens Until Flat
Recipe Ingredients
1 Cup of Nonfat Plain Yogurt (Sugar-free Further Reduces Calories)
1 Teaspoon Thyme
¼ Teaspoon Paprika
1 Teaspoon Garlic Salt
1 Teaspoon Salt + ¼ Teaspoon Black Pepper
½ Cup Yellow Cornmeal
About 2 Tablespoons of Peanut Oil
Much healthier than fatty fried chicken which leads to fatty hide thighs...
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