chicken

animal-2677638

Similar to what I mentioned in my post about beef and sheep meat, I only agree with eating chicken meat and chicken eggs if the animals have been genuinely cared for and pasture raised. As I mention in those posts, industrial farming is one of the worst crimes in history. Essentially these are live beings we are taking life from to feed ourselves.

The least we can do is to be grateful for and respectful to these animals by ensuring they have a decent life. After all, a decent, organic life will mean better quality meat and eggs – without the toxins from anti-biotics and stressful living in battery chickens.

So buy organic, pasture raised chicken and chicken eggs from farmers and meat suppliers who practice the highest ethical standards in terms of animal welfare

PRIMARY MICRO NUTRIENTS Iron, Phosphorus, Potassium, Zinc, Selenium, Vitamin B3, B5, B6, B12
SECONDARY MICRO NUTRIENTS Magnesium, Copper, Vitamin B1
NUTRITIONAL HIGHLIGHTS and NOTES
  • High protein and nutrient content
  • Chicken soup shown to boost immune function, especially good for colds
  • Digestive health
    • Chinese medicine – good for supporting GI function
    • Gelatin in chicken broth highly nutritious and healing to GI lining
FUNCTIONAL BENEFITS
  • Immune support – healing colds
  • Digestive health
DANGERS
  • High saturated fat content of skin – remove before eating
  • Contamination with Campylobacter, Salmonella or Shigella bacteria – wash before and cook thoroughly
  • Fed with antibiotics to inhibit bacteria due to poor sanitation and to stimulate growth – buy Organic
  • Allergen food, particularly in children
  • Low amounts Oxalates (Calcium binding and Kidney stones)
  • Contains Purines – not good for Gout
  • Rich in amino acid Arginine, needed to virus replication (eg Herpes)
  • Free range and organic advised – pesticides and antibiotics in feed metabolized into saturated fat (in chicken meat and eggs)
RDA Chicken, meat only, roasted % RDA Chicken, breast, cooked % RDA
Nutrient Unit per 100g per 100g
g 3700 63.79 1.7% 65.32 1.8%
Energy kcal 2600 190 7.3% 157 6.0%
Protein g 90 28.93 32.1% 32.06 35.6%
Total lipid (fat) g 87 7.41 8.5% 3.24 3.7%
Carbohydrate, by difference g 224 0 0.0% 0 0.0%
Fiber, total dietary g 38 0 0.0% 0 0.0%
Sugars, total g 0 0
Minerals
Calcium, Ca mg 1000 15 1.5% 6 0.6%
Iron, Fe mg 8 1.21 15.1% 0.49 6.1%
Magnesium, Mg mg 420 25 6.0% 32 7.6%
Phosphorus, P mg 700 195 27.9% 241 34.4%
Potassium, K mg 470 243 51.7% 343 73.0%
Sodium, Na mg 86 47
Zinc, Zn mg 11 2.1 19.1% 0.96 8.7%
Copper, Cu mg 0.9 0.067 7.4% 0.044 4.9%
Manganese, Mn mg 2.3 0.019 0.8% 0.012 0.5%
Selenium, Se µg 55 22 40.0% 31.9 58.0%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0% 0 0.0%
Thiamin mg 1.2 0.069 5.8% 0.098 8.2%
Riboflavin mg 1.3 0.178 13.7% 0.187 14.4%
Niacin mg 16 9.173 57.3% 9.45 59.1%
Pantothenic acid mg 5 1.104 22.1% 1.585 31.7%
Vitamin B-6 mg 1.7 0.47 27.6% 0.921 54.2%
Folate, total µg 400 6 1.5% 0.0%
Choline, total mg 78.8 117
Betaine mg 5.7 10
Vitamin B-12 µg 2.4 0.33 13.8% 0.2 8.3%
Vitamin A, IU IU 5000 53 1.1% 33 0.7%
Vitamin E, total mg 15 0.27 1.8% 0.41 2.7%
Vitamin D IU 600 5 0.8% 1 0.2%
Vitamin K (phylloquinone) µg 120 2.4 2.0% 4.3 3.6%
Lipids
Fatty acids, total saturated g 2.04 1.01
Fatty acids, total monounsaturated g 2.66 1.275
Fatty acids, total polyunsaturated g 1.69 0.791
Amino Acids
Tryptophan g 0.338 0.404
Threonine g 1.222 1.438
Isoleucine g 1.528 1.573
Leucine g 2.171 2.652
Lysine g 2.458 3.083
Methionine g 0.801 0.834
Cystine g 0.37 0.336
Phenylalanine g 1.148 1.294
Tyrosine g 0.977 1.155
Valine g 1.435 1.66
Arginine g 1.745 2.168
Histidine g 0.898 1.195
Alanine g 1.578 1.872
Aspartic acid g 2.578 3.015
Glutamic acid g 4.333 4.749
Glycine g 1.421 1.419
Proline g 1.19 1.019
Serine g 0.995 1.222

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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