Meat and Poultry / Poultry
Chicken, whole
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 60% |
| Calories | 215kcal / 2530kcal (8%) |
Macronutrients
Protein | 17.4 g/ 71g (24%) | ||||||
Total Fat | 16.2 g/ 42g (38%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 8 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 7 mg NE/ 16mg NE (43%) high |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 75 mg/ 750mg (10%) |
Phosphorus | 152 mg/ 700mg (21%) source |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 69 mg/ 1500mg (4%) low |
What is this food?
Chicken, whole (about 100g). This is a protein-rich food that has no carbohydrates and provides fat, including saturated fat, plus cholesterol and sodium.
Why it matters to health
Chicken helps you build and maintain muscles and keeps you full, especially when paired with rice and vegetables. In this serving, the fat content is noticeable (including saturated fat), and there is some cholesterol and sodium—so it’s best to balance it with more vegetables, fruits, and whole grains across the day. Since it has 0g carbs, it’s a good choice for your meals and snacks when you want steady energy from your rice or other carb sources.
Healthier tips
- Choose cooking methods like boiled, grilled, or steamed when possible to reduce extra added fat.
- For portion: aim for about 1 palm-sized serving of chicken per meal, then fill the rest of the plate with vegetables and rice/other carbs in the right amount.
- Trim visible skin/fat if you’re watching saturated fat.
- Balance your day: with 3 full meals + 1–2 snacks, include chicken in one or two meals, and add fish/beans/eggs on other days for variety.
- Keep sodium in check: go easy on salty sauces and seasoning; use herbs, garlic, onion, and citrus for flavor.
- Enjoy it in a balanced way—everything in moderation works well for everyday eating.
Common Filipino dishes
Chicken adobo, Chicken inasal, Tinola, Chicken curry, Lechon manok, Chicken afritada
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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