Written by Veronica Yoo

A Nutrient-Packed Protein Source with Health Benefits

Chicken is a popular and versatile meat that has been a staple in human diets for centuries. It is not only delicious and easy to prepare, but it also offers a wide range of essential nutrients and health benefits. In this blog post, we will delve into the nutritional value of chicken, compare conventional chicken with organic free-range, hormone-free options, and emphasize the importance of selecting high-quality chicken. Additionally, we will provide a nutritious chicken recipe to inspire your culinary endeavors.

Nutritional Value of Chicken:

Chicken is renowned for its impressive nutritional profile. It is an excellent source of high-quality protein, containing all nine essential amino acids required for optimal bodily functions. Protein plays a vital role in building and repairing tissues, supporting muscle growth, and boosting the immune system.

Moreover, chicken is a rich source of several essential vitamins and minerals. It is particularly high in B vitamins, including vitamin B6 (pyridoxine), vitamin B12 (cobalamin), and niacin (vitamin B3). These vitamins are crucial for energy production, brain function, and maintaining a healthy nervous system. Chicken also provides minerals such as phosphorus, selenium, and zinc, which contribute to bone health, thyroid function, and immune system support.

Health Benefits of Chicken Consumption:

  1. Weight Management: Chicken is a lean source of protein, making it an excellent choice for individuals aiming to maintain or lose weight. Protein helps to promote satiety and regulate appetite, thereby reducing the likelihood of overeating.
  2. Muscle Development: The high protein content in chicken supports muscle growth and repair. It is particularly beneficial for athletes, bodybuilders, and individuals engaged in regular exercise.
  3. Heart Health: Including chicken in a balanced diet can contribute to heart health. Chicken is low in saturated fat and cholesterol, which, when consumed in excess, may lead to heart disease. It is a healthier alternative to red meat in terms of its impact on blood cholesterol levels.

Conventional Chicken vs. Organic Free Range, Hormone-Free Chicken:

Conventional chicken refers to birds raised in large-scale commercial farms, often confined to limited spaces and fed with grain-based diets. On the other hand, organic free-range chicken is raised in more natural and humane conditions. They have access to outdoor areas, where they can forage and engage in natural behaviors.

  1. Antibiotic and Hormone Usage: Conventional chicken farming may involve the use of antibiotics and hormones to promote growth and prevent diseases. These substances can potentially affect human health when consumed in excessive amounts. Organic free-range chicken, however, is raised without the use of antibiotics and hormones, making it a healthier choice.
  2. Omega-3 Fatty Acids: Organic free-range chicken tends to have a higher content of omega-3 fatty acids compared to conventional chicken. Omega-3 fatty acids are essential for brain health, reducing inflammation, and supporting heart health.

Importance of Selecting Quality Chicken:

Choosing high-quality chicken is of utmost importance to ensure the safety and nutritional value of the meat. Here are a few reasons why you should prioritize quality chicken:

  1. Food Safety: Quality chicken from reputable sources undergoes strict safety standards, reducing the risk of foodborne illnesses caused by pathogens such as Salmonella and Campylobacter.
  2. Better Animal Welfare: Opting for chicken raised in ethical and humane conditions supports better animal welfare practices. Organic free-range and hormone-free chicken are often associated with more sustainable farming practices.
  3. Improved Nutrition: High-quality chicken tends to have a more optimal nutritional profile due to better feeding practices and living conditions.

Nutrition Content per Serving and Healthy Chicken Recipe:

Here is a breakdown of the approximate nutrition content in a 100-gram serving of skinless, boneless chicken breast:

  • Calories: 165
  • Protein: 31 grams
  • Fat: 3.6 grams
  • Cholesterol: 85 milligrams
  • Iron: 0.9 milligrams
  • Sodium: 77 milligrams

To incorporate chicken into a healthy and flavorful recipe, try this delicious option:

Grilled Lemon Herb Chicken with Quinoa Salad:


  • 4 skinless, boneless chicken breasts
  • 2 lemons, juiced and zested
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • Salt and pepper to taste
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • Salt and pepper to taste


  1. In a bowl, whisk together the lemon juice, lemon zest, olive oil, minced garlic, dried thyme, dried rosemary, salt, and pepper.
  2. Add the chicken breasts to the bowl, coating them with the marinade. Let it marinate for at least 30 minutes, or overnight in the refrigerator for enhanced flavor.
  3. Preheat the grill to medium-high heat. Grill the chicken breasts for approximately 6-8 minutes per side or until the internal temperature reaches 165°F (75°C).
  4. While the chicken is grilling, prepare the quinoa salad. In a large bowl, combine the cooked quinoa, cherry tomatoes, diced cucumber, chopped parsley, lemon juice, extra-virgin olive oil, salt, and pepper. Toss well to combine.
  5. Serve the grilled lemon herb chicken with a generous portion of the quinoa salad.


Chicken is an incredibly nutritious and versatile meat that provides numerous health benefits. Whether you opt for conventional chicken or choose organic free-range, hormone-free options, selecting high-quality chicken ensures not only your well-being but also supports sustainable and ethical farming practices. Incorporate chicken into your diet along with a variety of fruits, vegetables, and whole grains for a balanced and nutritious meal. Enjoy the delicious recipe provided, and embrace the wonders of chicken as a valuable addition to your culinary repertoire.

Veronica Yoo

Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.

Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.