Proteins in Poultry - Chicken, Turkey, Duck, Goose

FOOD

SERVING SIZE & PREPARATION

NUTRITION NOTES

PROTEIN GRAMS

Proteins in Capon (young castrated rooster fed a rich/fattening diet)

3 ounces roasted

braised

Protein, B vitamins, heme iron.  Due to high purine count, avoid if you suffer from gout.  

24.6

Proteins in Chicken Back

3 ounces of meat

Niacin, B vitamins, zinc, heme iron.  Remove skin which contains most of the fat.

22.6

Proteins in Chicken Breast

3 ounces of meat

Protein, B vitamins which boost memory capabilities.  Remove skin which contains most of the fat.

26.7

Proteins in Chicken Drumsticks

2 drumsticks roasted

Protein, niacin.  Remove skin which contains most of the fat.

24.9

Proteins in Chicken Giblets

3 ounces

B vitamins, heme iron.  Very high in cholesterol; individuals with gout should avoid as giblets are high in purines.

22

Proteins in Chicken Gizzards

3 ounces

B vitamins, folate, niacin, riboflavin, zinc.  Eat with whole grains and dried beans to boost absorption of nonheme iron.

23.1

Proteins in Chicken Legs (thigh + drumstick)

3 ounces

Prootein, B vitamins, riacin, heme iron, zinc.  Roast and remove fatty skin.

25.7

Proteins in Chicken Livers

3 ounces

Excellent source of vitamin A, B-12, folate, heme iron and zinc.  However, extrememly high in cholesterol.  In addition, liver accumulates hormones/chemicals from the live chicken.

Contains tyramine so should be avoided by individuals taking MAO inhibitors as it could trigger dangerous blood pressure levels.

20.7

Proteins in Chicken Thighs

1 thigh, about 2 ounces

Fat in the thigh is mostly unsaturated.  Cook thoroughly and remove fatty skin.

13.5

Proteins in Chicken Wings

4 wings, skinless

Rich in nizcin and vitamin B-12.  High in purines so should be eaten sparingly by those suffering from gout.

25.6

Proteins in Duck

3 ounces, meat only

Heme iron, B vitamins and niacin.  Fattier than chicken and turkey.  Remove skin before eating.  Contains purines; eat sparingly if you suffer from gout.

20

Proteins in Goose

3 ounces, meat only

B vitamins, zinc, megnesium, potassium; high in fat content.  Remove skin.

24.6

Calorie in Turkey-Dark Meat

3 ounces

Excellent source of protein.

24.3

Proteins in Turkey Gizzards

3 ounces

Excellent source of protein.  Good amounts of zinc and B Vitamins.

25

Proteins in Turkey Liver

3 ounces

Excellent source of protein. Good source of Vitamin A, folate, zinc and riboflavin.

20.4

Proteins in Turkey, white meat

3 ounces

Excellent source of protein.

25.4