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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.

Let's see what battering and frying does to a chicken breast.

Total Fat Grams in Chicken, Goose, Turkey, Duck

Fried Chicken Breast vs Roasted Comparison

Fried Chicken Breast

Roasted Chicken Breast

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.

FOOD

FAT GRAMS

Capon

9.9

CHICKEN SELECTIONS

Back

10.5

Breast

3.1

Drumsticks, 2

5.0

Giblets

4.1

Gizzards

3.1

Thigh & Drumstick

8

Livers

4.6

Thighs, 1

5.7

Wings, 4

6.8

DUCK & GOOSE SELECTIONS

Duck

9.5

Goose

10.8

TURKEY SELECTIONS

Dark Meat

6.1

Gizzards

3.3

Liver

5.1

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.  

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
Teaspoon Paprika
1 Teaspoon Garlic Salt
1 Teaspoon Salt + Teaspoon Black Pepper
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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