Zinc in Chicken
Article by Diet Bites
Chicken, Zinc Values Decrease Due to Increased Lipids When Frying
The simmered or roasted methods for cooking will serve to keep calories minimal in comparison to frying.
When we deep-fat fry, the calories as well as the lipid content of foods spiral. In addition, the types of oils which we choose to use for frying will also impact the nutritional values of the cooked food.
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If you must fry or use oil for cooking, the healthiest include: extra virgin olive oil - cold press, peanut and canola.
Techniques, Tips for Reducing Calories While Dieting
When one is dieting, it's a great idea to follow these tips.
The Recipe Ingredients
1. Begin by examining all of the recipe ingredients.
Fats & Sugars Spike Negative Nutritional Values
2. Look for those holding significant amounts of fats and sugars.
Healthy Cooking Methods
3. Search for methods that will reduce the negative values. This may mean substituting one ingredient for another without significantly altering the taste of quality of the food. Texture alteration is equally important.
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How to Make Foods Healthier
Example: Chicken Salad and take note that chicken is rich in zinc content as well as protein benefits.
When we look at the common Chicken Salad Recipe it contains lean chicken, chopped vegetables such as celery and Mayo. The Mayo is the offending food as it is rich in fat - thereby making it rich in energy values [calories].
To remedy we can substitute full-blown Mayo with reduced fat varieties. The zero-fat may serve to sacrifice texture and flavor - a happy medium is the middle-ground light variety.
Another example is the addition of oil required in cake mixes. We can omit the oil and instead add a mashed fruit - such as banana or applesauce. The cake will now be very moist - which was the main purpose of the oil. It will also hold a sweeter flavor - so we can skip the frosting, thus omitting a plethora of calories and fat.
Zinc in Chicken, PoultryMG = Milligrams |
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Based on 1 Cup Serving Unless Stated |
MG |
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Chicken, broilers or fryers, giblets, cooked, simmered |
6.13 |
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Chicken, stewing, meat only, cooked, stewed |
2.88 |
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Chicken, broilers or fryers, dark meat, cooked - 3 ounces |
2.44 |
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Soup, chicken vegetable, chunky, canned, ready-to-serve |
2.16 |
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Chicken, canned, meat only, with broth - 5 ounces |
2.00 |
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Fast foods, chicken fillet sandwich, plain - one item |
1.87 |
| One fried and battered chicken thigh - weighing about 86 grams. |
1.75 |
| Fried and battered chicken leg (drumstick) - about 72 grams |
1.68 |
| Fried chicken breast - with batter (140 grams) |
2.66 |
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Turkey and gravy, frozen, 5 ounce package |
0.99 |
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Turkey patties, breaded, battered, fried - one patty |
0.92 |
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Turkey, all classes, neck, meat only, cooked, simmered - 1 neck |
10.82 |
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Turkey, all classes, light meat, cooked, roasted, 3 ounces |
1.71 |
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Duck, domesticated, meat only, cooked, roasted - based on 1 duck weighing 442 grams |
11.50 |
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