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Chicken meat nutrition, glycemic index, calories, net carbs & more

Chicken, broilers or fryers, meat and skin, cooked, roasted
*all the values are displayed for the amount of 100 grams

Chicken meat Glycemic index (GI)

0
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 09, 2021
Education: General Medicine at YSMU

Like most other meat, chicken, while rich in protein and fats, contains no notable amount of carbohydrates. Because of this, the glycemic index of chicken is considered to be 0.

According to The American Journal of Clinical Nutrition, both roast chicken without skin and cooked chicken with skin, fried in olive oil, have glycemic indices equal to 0 (1).

However, processed chicken convenience meals have a higher carbohydrate level. Chicken nuggets, frozen and reheated in the microwave, have a low glycemic index of 46±4. The glycemic index of chicken McNuggets, consumed with sweet Thai chili sauce, is a little higher, falling in the range of 55±6 (2).

Consumption of chicken with a high glycemic index meal, such as white rice, has been found to lower the glycemic and insulinemic responses (3).

Chicken powder has also been demonstrated to have the potential to significantly decrease the glycemic index of a meal (4).

Overall, non-processed chicken has a glycemic index of 0 and can reduce the glycemic response of a meal when consumed with high glycemic index foods.

References

  1. https://academic.oup.com/ajcn/article/93/5/984/4597984
  2. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  3. https://pubmed.ncbi.nlm.nih.gov/24817596/
  4. https://www.researchgate.net/publication/320137744
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: March 09, 2021

Important nutritional characteristics for Chicken meat

Chicken meat
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
0 (low)
Insulin index ⓘ II for roast chicken https://www.researchgate.net/publication/26770180
23
Calories
239
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
0 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, chopped or diced (140 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
14.6 (acidic)
92% Protein
85% Vitamin B3
84% Cholesterol
75% Fats
75% Polyunsaturated fat
Explanation: The given food contains more Protein than 92% of foods. Note that this food itself is richer in Protein than it is in any other nutrient. Similarly, it is relatively rich in Vitamin B3, Cholesterol, Fats, and Polyunsaturated fat.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 48% 17% 78% 20% 11% 53% 22% 3% 131% 36%
Calcium: 15 mg of 1,000 mg 2%
Iron: 1.26 mg of 8 mg 16%
Magnesium: 23 mg of 420 mg 5%
Phosphorus: 182 mg of 700 mg 26%
Potassium: 223 mg of 3,400 mg 7%
Sodium: 82 mg of 2,300 mg 4%
Zinc: 1.94 mg of 11 mg 18%
Copper: 0.066 mg of 1 mg 7%
Manganese: 0.02 mg of 2 mg 1%
Selenium: 23.9 µg of 55 µg 43%
Choline: 65.9 mg of 550 mg 12%

Mineral chart - relative view

Selenium
23.9 µg
TOP 40%
Zinc
1.94 mg
TOP 40%
Phosphorus
182 mg
TOP 44%
Magnesium
23 mg
TOP 50%
Sodium
82 mg
TOP 52%
Iron
1.26 mg
TOP 53%
Potassium
223 mg
TOP 54%
Choline
65.9 mg
TOP 60%
Calcium
15 mg
TOP 63%
Copper
0.066 mg
TOP 72%
Manganese
0.02 mg
TOP 77%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Vitamin A: 161 IU of 5,000 IU 3%
Vitamin E : 0.27 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.063 mg of 1 mg 5%
Vitamin B2: 0.168 mg of 1 mg 13%
Vitamin B3: 8.487 mg of 16 mg 53%
Vitamin B5: 1.03 mg of 5 mg 21%
Vitamin B6: 0.4 mg of 1 mg 31%
Folate: 5 µg of 400 µg 1%
Vitamin B12: 0.3 µg of 2 µg 13%
Vitamin K: 2.4 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B3
8.487 mg
TOP 15%
Vitamin B6
0.4 mg
TOP 32%
Vitamin B5
1.03 mg
TOP 35%
Vitamin A
161 IU
TOP 37%
Vitamin B2
0.168 mg
TOP 54%
Vitamin B12
0.3 µg
TOP 55%
Vitamin K
2.4 µg
TOP 63%
Vitamin B1
0.063 mg
TOP 65%
Vitamin E
0.27 mg
TOP 69%
Folate
5 µg
TOP 79%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

28% 14% 60%
Protein:
Daily Value: 55%
27.3 g of 50 g
55%
Fats:
Daily Value: 21%
13.6 g of 65 g
21%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
59.45 g of 2,000 g
3%
Other:
-0.35 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 327% 323% 292% 219% 318% 208% 182% 219% 344%
Tryptophan: 305 mg of 280 mg 109%
Threonine: 1128 mg of 1,050 mg 107%
Isoleucine: 1362 mg of 1,400 mg 97%
Leucine: 1986 mg of 2,730 mg 73%
Lysine: 2223 mg of 2,100 mg 106%
Methionine: 726 mg of 1,050 mg 69%
Phenylalanine: 1061 mg of 1,750 mg 61%
Valine: 1325 mg of 1,820 mg 73%
Histidine: 802 mg of 700 mg 115%

Fat type information

3.79% 5.34% 2.97%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g

All nutrients for Chicken meat per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 75% 0g N/A Chocolate
Protein 65% 8% 27.3g 9.7 times more than Broccoli Broccoli
Fats 21% 25% 13.6g 2.4 times less than Cheese Cheese
Carbs 0% 100% 0g N/A Rice
Calories 12% 40% 239kcal 5.1 times more than Orange Orange
Sugar N/A 100% 0g N/A Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 2% 63% 15mg 8.3 times less than Milk Milk
Iron 16% 53% 1.26mg 2.1 times less than Beef Beef
Magnesium 5% 50% 23mg 6.1 times less than Almond Almond
Phosphorus 26% 44% 182mg Equal to Chicken meat Chicken meat
Potassium 7% 54% 223mg 1.5 times more than Cucumber Cucumber
Sodium 4% 52% 82mg 6 times less than White Bread White Bread
Zinc 18% 40% 1.94mg 3.3 times less than Beef Beef
Copper 7% 72% 0.07mg 2.2 times less than Shiitake Shiitake
Vitamin A 3% 37% 161IU 103.8 times less than Carrot Carrot
Vitamin E 2% 69% 0.27mg 5.4 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 5% 65% 0.06mg 4.2 times less than Pea Pea
Vitamin B2 13% 54% 0.17mg 1.3 times more than Avocado Avocado
Vitamin B3 53% 15% 8.49mg 1.1 times less than Turkey meat Turkey meat
Vitamin B5 21% 35% 1.03mg 1.1 times less than Sunflower seed Sunflower seed
Vitamin B6 31% 32% 0.4mg 3.4 times more than Oat Oat
Folate 1% 79% 5µg 12.2 times less than Brussels sprout Brussels sprout
Vitamin B12 13% 55% 0.3µg 2.3 times less than Pork Pork
Vitamin K 2% 63% 2.4µg 42.3 times less than Broccoli Broccoli
Tryptophan 0% 49% 0.31mg Equal to Chicken meat Chicken meat
Threonine 0% 51% 1.13mg 1.6 times more than Beef Beef
Isoleucine 0% 46% 1.36mg 1.5 times more than Salmon Salmon
Leucine 0% 54% 1.99mg 1.2 times less than Tuna Tuna
Lysine 0% 52% 2.22mg 4.9 times more than Tofu Tofu
Methionine 0% 49% 0.73mg 7.6 times more than Quinoa Quinoa
Phenylalanine 0% 52% 1.06mg 1.6 times more than Egg Egg
Valine 0% 51% 1.33mg 1.5 times less than Soybean Soybean
Histidine 0% 54% 0.8mg 1.1 times more than Turkey meat Turkey meat
Cholesterol 29% 16% 88mg 4.2 times less than Egg Egg
Saturated Fat 19% 31% 3.79g 1.6 times less than Beef Beef
Monounsaturated Fat N/A 30% 5.34g 1.8 times less than Avocado Avocado
Polyunsaturated fat N/A 25% 2.97g 15.9 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 239
% Daily Value*
22%
Total Fat 14g
18%
Saturated Fat 4g
Trans Fat g
29%
Cholesterol 88mg
4%
Sodium 82mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 27g
Vitamin D 2mcg 0%

Calcium 15mg 2%

Iron 1mg 13%

Potassium 223mg 7%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Chicken meat nutrition infographic

Chicken meat nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.