Ground cooked chicken achieves a FoodScore of 65 out of 100, placing it in the 'Good' category. This score is primarily driven by its robust nutritional contributions. It earns a significant bonus for its high protein content, providing 23.28g per 100g serving, which is essential for muscle maintenance and satiety. The food also receives points for its beneficial micronutrient profile, including notable amounts of potassium (677mg), zinc (1.92mg), and vitamin B12 (21% DV). Its healthy fat profile, characterized by a moderate amount of total fat with a lower proportion of saturated fat, contributes positively. As a NOVA 1 food, it is unprocessed or minimally processed, adding another bonus. However, a minor penalty is incurred due to the presence of 0.09g of trans fat, which dietary guidelines recommend limiting. To achieve a higher score, the trans fat content would ideally be zero, and it could benefit from higher amounts of other beneficial micronutrients like calcium or vitamin D.
Health benefits
What the nutrients in chicken ground cooked actually do for you, grounded in established dietary science.
Supports Muscle Health and Repair
Ground cooked chicken is an excellent source of high-quality protein, crucial for muscle growth, repair, and overall tissue maintenance. A 100g serving delivers 23.28g of protein, which can fulfill a substantial portion of an adult's daily protein requirements, especially important after physical activity. This protein provides all essential amino acids, making it a complete protein source. Including adequate protein in the diet helps preserve lean muscle mass as we age and supports recovery from exercise.
Contributes to Energy Metabolism and Nerve Function
This food is a good source of several B vitamins, particularly Vitamin B12, providing 21% of the Daily Value per 100g. Vitamin B12 is vital for energy production by helping the body convert food into glucose. It also plays a critical role in the formation of red blood cells and the proper functioning of the nervous system. Regular intake of B12-rich foods like chicken can help prevent fatigue and support cognitive functions.
Aids in Immune Function and Wound Healing
Ground cooked chicken provides a notable amount of zinc, with 1.92mg per 100g, accounting for 17% of the Daily Value. Zinc is an essential mineral that plays a key role in immune system function, helping the body fight off infections. It is also crucial for cell growth and division, making it important for wound healing and maintaining skin integrity. Including zinc-rich foods in the diet supports overall immune resilience.
Supports Electrolyte Balance and Blood Pressure
With 677mg of potassium per 100g, providing 14% of the Daily Value, ground cooked chicken contributes to maintaining proper fluid balance and nerve signals. Potassium is an important electrolyte that works in conjunction with sodium to regulate blood pressure. Dietary guidelines emphasize the importance of increasing potassium intake to help counteract the effects of sodium on blood pressure, supporting overall cardiovascular health.
Ground cooked chicken scores well due to its high protein content and favorable micronutrient profile, despite a minor penalty for trans fat.
How to eat it
Ground cooked chicken is a versatile and lean protein source commonly used in a variety of American dishes. It serves as an excellent base for meals, providing satiety and essential nutrients. It's often incorporated into casseroles, tacos, pasta sauces, and stir-fries. A typical serving size is around 100-150g, easily fitting into balanced meal plans.
To ensure food safety, always cook ground chicken to an internal temperature of 165°F (74°C).
Pair ground chicken with plenty of vegetables and whole grains to create a nutritionally complete meal.
Use ground chicken as a leaner alternative to ground beef in dishes like chili, meatballs, or burgers to reduce saturated fat intake.
Season ground chicken with herbs and spices rather than high-sodium sauces to enhance flavor without excess sodium.
Things to keep in mind
For most healthy adults, ground cooked chicken is a safe and nutritious food with no widely documented cautions at normal serving sizes. Individuals with a diagnosed poultry allergy should, of course, avoid it. While it contains a small amount of trans fat, this is generally not a concern for occasional consumption within a balanced diet. Always ensure proper cooking to prevent foodborne illness.
Yes, ground cooked chicken is generally considered healthy. It scores 65/100 on FoodScore, indicating a good nutritional profile. It is an excellent source of lean protein and provides important micronutrients like potassium, zinc, and vitamin B12, all while being minimally processed.
Is ground cooked chicken good for weight loss?
Ground cooked chicken can be beneficial for weight loss. Its high protein content (23.28g per 100g) helps promote satiety, which can reduce overall calorie intake. It is also relatively low in calories (189 calories per 100g) compared to other protein sources, making it a good choice for managing calorie goals.
Is ground cooked chicken processed?
Ground cooked chicken is considered minimally processed, classified as NOVA 1. This means it is essentially the whole food, with minimal alteration beyond grinding and cooking, retaining most of its natural nutritional value.
How should I cook ground chicken to keep it moist?
To keep ground chicken moist, avoid overcooking it. Cook until it reaches an internal temperature of 165°F (74°C). You can also add moisture by cooking it with vegetables that release water, or by incorporating a small amount of broth or sauce during cooking.
What can I use as a substitute for ground chicken?
Good substitutes for ground chicken, depending on the recipe, include ground turkey for a similar lean protein profile, or lean ground beef. For a plant-based alternative, crumbled firm tofu or tempeh can be seasoned and used in many dishes.
Does ground cooked chicken contain a lot of sodium?
No, ground cooked chicken is naturally low in sodium, with only 75mg per 100g. This makes it a good option for individuals monitoring their sodium intake. However, the sodium content can increase significantly if processed chicken products are used or if high-sodium seasonings or sauces are added during preparation.