Fried chicken is one of the best choices to have when you want to eat something tasty. But what will happen if you eat too much fried chicken? What are the advantages and disadvantages of fried chicken? Check this post and I’ll show you the answer.
Is Fried Chicken Healthy?
Due to its high content of saturated fat, cholesterol, and sodium—all of which can raise the risk of heart disease and even cause weight gain—fried chicken is not a healthy food.
3 Side Effects of Fried Chicken
Let’s now concentrate on some fried chicken drawbacks and how it may harm your health. To see, continue reading!
#1 High in Sodium
Typically, the breading used to coat fried chicken is extremely salty. For instance, 536 milligrams of sodium are present in a 100-gram serving.
For reference, the American Heart Association advises that you should limit your daily sodium intake to no more than 2,300 milligrams. But even better would be a number of less than 1500.
A 100-gram serving’s high sodium content may contribute to high blood pressure or hypertension.
#2 Low in Most Vitamins and Minerals
Unfortunately, fried chicken is not very nutritious and does not have many vitamins and minerals. For instance, the amounts of iron, calcium, and potassium are extremely low.
However, breaded chicken made with enriched flour contains trace amounts of some B vitamins, such as thiamine, riboflavin, and niacin.
Consequently, to maximize the amount of nutrition in your meal, serve deep-fried chicken alongside a variety of fruits and vegetables.
#3 Lacks Any Dietary Fiber
Being devoid of dietary fiber, fried chicken has this drawback. The low fiber content is likely low due to the lack of whole grains in the breading since it is typically made from enriched or refined white flour.
A healthy digestive system and bowel function depend on fiber. Additionally, it’s essential for maintaining blood sugar control and even lowering cholesterol.
Does Fried Chicken Have Health Benefits?
Even though many people consider fried chicken to be entirely unhealthy, there are some advantages.
#1 High in Protein
Mainly because it is high in protein, fried chicken is good for your health. One serving of 100 grams of fried chicken has 21.4 grams of protein, according to the U.S. Department of Agriculture Food Data.
Essential amino acids are the building blocks for the enzymes that support each chemical reaction in the body, and protein is made up of these amino acids.
#2 Lower in Saturated Fat (compared to Red Meats)
Compared to red meats like beef, pork, and lamb, poultry, including chicken and turkey, is generally heart-healthier. This is because they contain significantly less saturated fat, which is linked to heart disease.
It is important to understand that frying the chicken does increase its saturated fat content. Fried chicken is a superior choice, though, as opposed to dishes like chicken-fried steak.
Nutritional Facts
Let’s talk more about the nutrition facts from protein to calories to fat to carbs.
Nutritional Table (per 100g)
| Calories/Nutrient (per 100g) | Amount |
| Calories (kcal) | 190 |
| Sodium (mg) | 536 |
| Net Carbs (g) | 0 |
| Fiber (g) | 0 |
| Sugar (g) | 0 |
| Fats (Total) | 11.9 |
| Protein (g) | 24.1 |
| Cholesterol (mg) | 83 |
High in Fats
The increase in fat content from the deep-frying chicken was discussed in a review published in the 2013 issue of Archives of Latin American Nutrition.
Although eating fried food is not advised, some oil that has been absorbed may be removed with paper towels.
11.9 grams of fat are present in 100 grams, but only 3.5 grams of that are saturated fats. A lipid class known as saturated fat has been linked to an increased risk of long-term heart problems. Let’s talk about how.
The American Heart Association states that saturated fats, which are found in animal products and tropical oils, are typically solid at room temperature. They may consequently raise your blood’s cholesterol levels, which could be bad for your heart.
It is advised that no more than 5–6% of your daily calories come from sources that are high in saturated fat. So, for instance, if you eat 2,000 calories per day, you would consume about 120 calories from saturated fat, or about 13 grams for the entire day.
So a 100-gram piece of chicken would already have about a third of this amount in it.
On the other hand, it is devoid of trans fats, a type of fat that is extremely harmful to human health.
High in Cholesterol
Fried chicken has 83 milligrams of cholesterol per 100 grams.
Despite the fact that this may not seem like a lot, the 2020–2025 Dietary Guidelines for Americans advise consuming as little cholesterol as possible. Poor heart health may result from consuming too much cholesterol.
High in Protein
Fried chicken is rich in protein because it is a type of meat. 21.4 grams are present in a serving of 100 grams.
Protein aids in regular blood sugar levels, satiety, and the proper operation of the metabolism. It also aids in the growth and maintenance of muscle.
Low in Calories
A deep-fried chicken piece has only 190 calories in a 100-gram portion, making it relatively calorie-efficient.
However, it is simple to consume more servings than one, particularly with the portion sizes offered at restaurants or fast food outlets.
As a result, your chicken meal’s calories can add up quickly to 190 calories per 100-gram serving.
Low in Carbs
Fried chicken’s low-carb content is an added bonus. For comparison’s sake, U.S. Carbohydrates are not listed in the Department of Agriculture Food Data. However, a serving of chicken weighing 100 grams contains one to two grams of carbohydrates.
However, one to two grams of carbohydrates is still relatively insignificant or negligible.
Despite the fact that carbohydrates are the body’s main source of energy, eating too many of them in a diet can make you gain weight because the body stores too many of them as fat.
Final Thoughts
Although fried chicken contains abundant protein, it is not a healthy food. Eating too much fried chicken can raise the risk of heart disease and hypertension. But there are methods to cut down the risks while having fried chicken, such as using an air fryer. If you are interested in this, you can read the post below.
Wonderful Ways to Make Frozen Chicken Wings in Air Fryer
Make Your Chicken Nuggets Crispy and Healthy with Air Fryer
