Ground chicken is a popular and adaptable food choice, valued for its mild flavor and versatility in recipes ranging from tacos to meatballs. It serves as an excellent source of protein, making it a frequent addition to dietary plans focused on fitness or general wellness. This article provides a nutritional breakdown, focusing specifically on the protein contained within a standard cup serving.
Protein Content in Cooked Ground Chicken
A single cup of cooked, crumbled lean ground chicken offers a substantial amount of protein. This standard volume measurement, which equates to approximately 236 grams of food, generally yields about 61.1 grams of protein. This high concentration makes ground chicken an efficient way to meet daily intake goals.
For this lean variety, the total caloric content of that one-cup serving is around 417 calories. The remaining macronutrients include approximately 19.4 grams of total fat, with no carbohydrates. These figures represent a common lean preparation, often made from a mix of white and dark chicken meat.
Impact of Fat Percentage on Nutrition
The specific ratio of lean meat to fat significantly alters the final protein concentration and caloric density of ground chicken. Products labeled as “99% lean” are typically made exclusively from ground chicken breast meat. A 4-ounce raw serving of 99% lean ground chicken breast contains roughly 26 grams of protein and only 1 gram of fat, totaling about 111 calories.
In contrast, a less lean option, such as 93% lean ground chicken, contains a higher fat content, which displaces protein and increases calories. For a 6-ounce raw portion of this variety, the protein content is around 33 grams, the fat jumps to 6.8 grams, and the calories increase to 197. When these portions are cooked and measured by volume in a cup, the fattier meat will have a lower overall protein density.
Understanding Raw Versus Cooked Measurements
The nutritional content of a cup of ground chicken depends on whether the measurement is taken before or after cooking. Meat naturally contains moisture, which is lost during the cooking process. Cooking ground chicken causes it to lose approximately 25% of its original weight as water evaporates and fat renders out.
This moisture loss means that a cup of raw ground chicken is not nutritionally equivalent to a cup of cooked ground chicken. The total protein and calories present in the meat do not change, but they become concentrated into a smaller volume and weight after cooking.
Incorporating Ground Chicken into a Diet
Ground chicken is a valuable protein source because it provides a complete amino acid profile, meaning it contains all nine amino acids the human body cannot produce on its own. This makes it effective for supporting muscle repair and growth. The protein also contributes to satiety, helping to promote feelings of fullness after meals.
Its neutral flavor and texture allow it to be easily integrated into diverse meals, supporting various dietary goals. Ground chicken offers a way to consume substantial protein without the higher saturated fat content often found in ground beef.