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Amount Per 1 cup, chopped or diced (140 g)
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| Calories 335 |
The Right Portion Size of Grilled Chicken
One chicken breast equals one portion, right?
Ah, if only it were that easy. Selective breeding of chickens over time has increased the size of chicken breasts, particularly the amount of meat on the breast. This means the chicken breast you buy at the store may far exceed the actual recommended portion size: just three ounces.
“Portion size is directly correlated with a person’s total calorie needs,” says Wilson, “but on average, a three- to four-ounce portion is plenty.”
Since you’re definitely not bringing your kitchen scale to the restaurant, let’s make this a little easier: “Aim to keep your portion approximately the size of a deck of cards or the palm of your hand,” suggests Wilson.
White Meat vs. Dark Meat: Which Is Healthier?
When grilled chicken is on the menu, the chef is usually using skinless chicken breast—the white meat. While it’s common knowledge that white meat is leaner than dark meat, that doesn’t mean white meat is “better” for you.
First, let’s look at the numbers:
Yes, choosing chicken breast over thigh will save you almost 5 grams of fat, but dark meat has its perks. “If someone is anemic, I counsel them to concentrate on dark meat, which is higher in iron,” says Lvova. (Here are other top food sources of iron.)
Lvova also mentions that how you cook the chicken, and what else you include on your plate, might be more important than whether you choose white or dark meat.
Similarly, one boneless, skinless chicken wing (21 grams) has 43 calories and 1.7 grams of fat (3).
Though breast, thighs, wings and drumsticks are the most popular cuts of chicken, there are several others to choose from.
Keep in mind that these amounts refer to a plain chicken breast with no added ingredients. Once you start cooking it in oil or adding marinades or sauces, you increase the total calories, carbs and fat.
Chicken is a popular meat, and most cuts are low in calories and fat while providing ample protein.
Therefore, cooking methods that add little fat, such as poaching, roasting, grilling and steaming, are your best bet for keeping the calorie count low.
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