What is in chicken besides protein? A complete nutritional breakdown

December 30, 2025 •

3 min read

A single 100-gram serving of cooked chicken breast contains approximately 31 grams of protein. But beyond its renowned muscle-building protein, have you ever wondered what is in chicken besides protein, or what other vital nutrients this popular poultry provides?

Quick Summary

Chicken is a nutrient-dense food containing essential vitamins, minerals, and healthy fats in addition to its high protein content. It provides vital B vitamins, phosphorus, and selenium, which are crucial for energy and overall health.

Key Points

Beyond Protein: Chicken is packed with essential B vitamins and minerals like selenium, phosphorus, and zinc.
Cut Differences: Fat content varies by cut; breast is leanest, while thighs have more fat and flavor.
Source of Essential Nutrients: Minerals like iron, magnesium, and potassium contribute to crucial bodily functions.
Complete Protein: Chicken provides all nine essential amino acids, vital for muscle building and overall health.
Preparation Impacts Nutrition: Cooking methods like frying or leaving the skin on can drastically increase fat and calorie intake.
Mood Regulation: Chicken contains the amino acid tryptophan, a precursor to the mood-regulating neurotransmitter serotonin.
Bone Health: The presence of phosphorus and magnesium in chicken supports strong bones.

The Unsung Nutritional Heroes in Chicken

While chicken is a staple for many looking to increase their protein intake, it offers a surprisingly rich array of other nutrients that are equally important for health. This versatile white meat contains essential vitamins, crucial minerals, and healthy fats that contribute to energy, immune function, and bone health. Understanding this full nutritional profile can help you make more informed dietary choices.

Essential Vitamins Beyond Protein

Chicken is particularly rich in B-group vitamins, which play a central role in energy metabolism and nervous system function.

Vitamin B3 (Niacin): Crucial for energy production, DNA synthesis, and maintaining brain health.
Vitamin B6 (Pyridoxine): Aids in the metabolism of protein and carbohydrates and is essential for creating hemoglobin, the protein in red blood cells that carries oxygen.
Vitamin B12 (Cobalamin): Necessary for nerve function and the production of red blood cells.
Riboflavin (B2): Supports energy release, and is vital for healthy skin, eyes, and the nervous system.
Pantothenic Acid (B5): Helps the body release energy from food and plays a role in producing hormones and cholesterol.

The Critical Minerals Found in Chicken

Beyond its vitamins, chicken is a valuable source of several key minerals.

Selenium: A powerful antioxidant that supports the immune system and thyroid function.
Phosphorus: Works with calcium to build strong bones and teeth, and is essential for energy metabolism.
Zinc: Supports immune function, protein synthesis, and wound healing.
Iron: Particularly concentrated in dark meat, iron is crucial for oxygen transport throughout the body.
Magnesium: Assists in blood pressure regulation and nerve and muscle function.

The Role of Fats and Other Components

While often praised for its leanness, the fat content of chicken varies significantly by cut and preparation. The fat in chicken, especially in the skin, contains omega-6 essential fatty acids.

Healthy Fats: Chicken fat contains monounsaturated and polyunsaturated fats, which can have health benefits. Removing the skin is an easy way to reduce the fat content if desired.
Complete Amino Acid Profile: Chicken contains all nine essential amino acids, which our bodies cannot produce on their own. This complete protein profile is essential for muscle repair, growth, and overall cellular function.
Tryptophan: This amino acid is found in chicken and is a precursor to serotonin, a neurotransmitter that helps regulate mood.

Comparison Table: Nutritional Profile of Different Chicken Cuts (per 100g, cooked, skinless)


Nutrient	Chicken Breast	Chicken Thigh	Chicken Drumstick
Calories	165	179	155
Protein (g)	31	24.8	24.2
Fat (g)	3.6	8.2	5.7
Carbs (g)	0	0	0

How Preparation Methods Alter Chicken's Nutrition

Your cooking method significantly impacts the final nutritional composition of chicken. Grilling, roasting, or baking skinless chicken without added oils keeps the fat and calorie count low. Conversely, frying chicken or cooking it with the skin on substantially increases its fat and calorie content. For instance, a fried, battered chicken thigh contains significantly more fat and calories than a skinless baked one. Making conscious choices about preparation allows you to tailor your chicken meal to your specific dietary goals.

Conclusion

Chicken's reputation as a healthy protein source is well-deserved, but its nutritional value extends far beyond that. The rich composition of B vitamins, essential minerals like selenium and phosphorus, and beneficial fats make it a well-rounded and nutrient-dense food choice. By selecting different cuts and cooking methods, you can easily adapt chicken to meet your personal dietary needs while benefiting from its complete and diverse nutritional profile. This makes chicken a fantastic, versatile option for a healthy diet.

Frequently Asked Questions

Besides protein, chicken is a great source of B vitamins, including niacin (B3), pyridoxine (B6), cobalamin (B12), riboflavin (B2), and pantothenic acid (B5), which are essential for energy metabolism.

Yes, chicken is rich in minerals such as selenium, which supports thyroid function, and phosphorus, which is critical for bone health and energy. It also provides zinc and iron.

Chicken contains both monounsaturated and polyunsaturated fats. The quantity and type of fat depend on the cut of chicken and whether the skin is included, with skinless breast meat being the leanest.

Dark meat, such as chicken thighs and drumsticks, has a higher fat and calorie content than white meat (breast) but also provides more iron and zinc. The higher myoglobin content gives dark meat its color and flavor.

Yes, chicken contains cholesterol, but certain cuts like skinless breast meat are lower in cholesterol than other protein sources. A 100-gram serving of roasted chicken has about 88mg of cholesterol.

Cooking methods that require little or no added fat, like grilling or baking, keep the calorie and fat content low. Conversely, frying or adding sauces will increase the fat and calorie count.

Yes, especially lean white meat like chicken breast, which is considered a highly digestible food. It is easily absorbed by the body, making it a good choice for those with sensitive digestive systems.