Chicken breast vs. Ground chicken — Nutrition and Health Impact Comparison

Calories

Chicken breast and ground chicken have similar calorie counts, with ground chicken containing only two more calories in a 100g serving. The breast has 187 calories, whereas ground chicken provides 189 calories. Serving sizes for breast and ground chicken are 0.5 breast (bone and skin removed) and 3oz (crumbled). One serving of breast has 161 kcal and weighs 86g. The weight of one serving of ground chicken is 85g, which provides 161 kcal.

Protein

Chicken breast and ground chicken are good sources of protein. 

The breast has a higher protein content than ground chicken. In a 100g serving, chicken breast has 33.44 grams of protein, whereas ground chicken contains 23.28g. 

Fats

A hundred grams of ground chicken provides 10.92 grams of fat, whereas the breast has 4.71 grams. Ground chicken has over 2.8 times more monounsaturated fat and 1.9 times more polyunsaturated fat.

 In comparison, chicken breast provides over 2.5 times less saturated fat. In a 100g serving, chicken breast and ground chicken have 1.29g and 3.11g of saturated fat, respectively. Chicken breast has 1.72g of monounsaturated fat, whereas ground chicken contains 4.879g. Ground chicken has 0.087g of trans fat.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Ground chicken

2

Saturated Fat: Sat. Fat 3.11 g

Monounsaturated Fat: Mono. Fat 4.879 g

Polyunsaturated fat: Poly. Fat 2.08 g

Chicken breast

1

Saturated Fat: Sat. Fat 1.29 g

Monounsaturated Fat: Mono. Fat 1.72 g

Polyunsaturated fat: Poly. Fat 1.07 g

Contains more Mono. FatMonounsaturated Fat	+183.7%
Contains more Poly. FatPolyunsaturated fat	+94.4%

Contains less Sat. FatSaturated Fat

-58.5%

Omega-3 Fatty Acids

Both contain small amounts of omega-3 fatty acids. Chicken breast has 0.06g of omega-3, whereas ground chicken provides 0.1g. Ground chicken has more omega-3 DHA and ALA, whereas breast is higher in EPA and DPA.

Carbohydrates

Ground chicken does not contain carbohydrates, while chicken breast has only 0.51g.

Cholesterol

Ground chicken has more cholesterol compared to chicken breast. A hundred grams of the breast provides 91mg, whereas ground chicken has 107mg. 

Vitamins

Chicken breast contains two times more vitamin B3 and folate. In a 100g serving, chicken breast and ground chicken have 14.8g and 7g of vitamin B3 (niacin), respectively. Chicken breast is higher in vitamins B6, K, and E, whereas ground chicken has more vitamins B1, B2, B5, and B12. In addition, chicken breast has 23IU of vitamin A, while ground chicken does not contain it.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Ground chicken

4

Chicken breast

7

Contains more Vitamin B1Vitamin B1	+53.2%
Contains more Vitamin B2Vitamin B2	+141.6%
Contains more Vitamin B5Vitamin B5	+27.6%
Contains more Vitamin B12Vitamin B12	+37.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+108%
Contains more Vitamin B6Vitamin B6	+19%
Contains more Vitamin KVitamin K	+14.3%
Contains more FolateFolate	+100%
Contains more CholineCholine	+62.5%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.42mg

Minerals

Chicken breast has over two times more selenium, calcium, and 1.5 times more choline. Chicken breast is high in phosphorus, sodium, magnesium, iron, and manganese.

On the other hand, ground chicken has 2.5 times more potassium. A  hundred grams of ground chicken has 677mg of potassium, whereas the breast has 276mg. Moreover, ground chicken contains slightly more zinc and copper.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Ground chicken

3

Chicken breast

5

Contains more PotassiumPotassium	+145.3%
Contains more CopperCopper	+14.8%
Contains more ZincZinc	+77.8%

Contains more MagnesiumMagnesium	+10.7%
Contains more CalciumCalcium	+100%
Contains more IronIron	+22.6%
Contains more ManganeseManganese	+31.3%
Contains more SeleniumSelenium	+83.2%

~equal in Phosphorus ~246mg

~equal in Sodium ~79mg

Glycemic Index

Foods with no carbs naturally do not promote glucose absorption and, as a result, do not have a glycemic index. The glycemic index of chicken breast and ground chicken is 0. 

Acidity

The PRAL value shows the ability of the food to break down into bases or acids inside the body. Chicken breast has a PRAL level of 18.7. The PRAL level of ground chicken is 5. That shows that the breast is significantly more acid-producing than ground chicken.

Muscle Building

Chicken breast is a low-fat, high-protein food with little carbs. It contains high-quality protein, notably leucine, which is known for stimulating muscle protein synthesis (1, 2). 

The lean composition of chicken breast makes it suitable for people who want to increase lean muscle mass while limiting their fat consumption. Because of its high protein content and few additional additives, it is a favorite of many bodybuilders, athletes, and fitness fanatics. Like chicken breast, ground chicken provides the necessary amino acids and can help muscle growth and repair. Choosing lean slices of ground chicken is crucial to prevent excessive fat content if the objective is to develop lean muscle mass.

Chicken breast and ground chicken can be part of a well-balanced muscle-building diet. However, when combining these meals into a muscle-building nutrition plan, it is critical to consider the total macronutrient balance, individual dietary preferences, and specific fitness goals.

Foodborne Infections

Campylobacter, Salmonella, and Clostridium perfringens bacteria can be found in raw and undercooked chicken (3, 4).

Ground meat is more likely to have harmful germs compared to breast because it is made from mixed meats. Chicken breasts usually only have bacteria on the surface, while bacteria in ground meat are prevalent.

Moreover, ground meat is touched more often than whole pieces of meat, so there's a better chance for bacteria to spread from hands to kitchen surfaces and other foods (5). 

Cancer

Eating poultry may lower the risk of lung cancer and esophageal cancer (6). 

According to the meta-analysis, eating poultry may be somewhat linked to a lower risk of colorectal cancer (7). 

Ground chicken can include white, dark meats, and some chicken skin. According to the USDA, ground poultry can only comprise muscle meat and skin with associated fat in their typical proportions, with no extra ingredients such as giblets (8). According to the study, chicken consumption with the skin on may increase the risk of prostate cancer (9, 10).  

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Studies suggest that chicken breast and boneless chicken leg meat may inhibit ACE (angiotensin-converting enzyme), which is similar to the effect of antihypertensive medications such as Captopril, Lisinopril, Perindopril, and others. Incorporating these tasty and nutritious meats into your diet may provide a natural way to improve cardiovascular health (11,12,13).

Choosing lean white meat may reduce the risk of cardiometabolic disease. Studies suggest that this particular dietary choice may have potentially beneficial effects on your health (14).

It should be noted that chicken meat is an exceptional source of nutrition and should be a part of your healthy diet. Its low cholesterol, high protein, and PUFA (polyunsaturated fatty acid) content make it a valuable and beneficial food that can improve overall health (15).