Think versatile, budget-friendly, nutritious, and hearty—that’s chicken! Many of us have long enjoyed this lean protein as a diet mainstay, and these nutritional tidbits will help convince you it's a wondrous addition to your menu plans.

Superior Protein: Both dark (thigh and drumstick) and light (breast) meat are loaded with excellent quality protein. A 4-ounce roasted chicken breast packs a whopping 65% of your Daily Value for protein. Adding cooked chicken to pasta or other grain dishes is an excellent way to slip in much needed protein for children and active teens.

Healthy Fat: Chicken is lower in fat that many cuts of beef and lower in artery-clogging saturated fat, but it’s important to remove the skin before cooking to keep fat levels low.

Wealth of Minerals: Chicken supplies a host of minerals including selenium, iron, and zinc. One chicken breast meets 30% of selenium needs, a trace mineral that helps support a strong immune system and healthy circulation.

B-Vitamin Bonanza: One serving of chicken contains more than 70% of niacin and 20% of B6 needs. These B vitamins play an important role in heart health as well as streamlining your muscles’ ability to burn body fat and metabolize other fuels. Chicken also supplies a good dose of vitamin B12, which plays a critical role in the health of nerve fibers and the heart.

Uses for chicken are endless—stir fry dishes, pasta, stews, casseroles, soups and more. All the more reason to enjoy chicken in your next meal!

Article originally published in July of 2018 and updated in July of 2022.