Chicken Nutrition Facts and Health Benefits (2022)

Most people assume that chicken is healthy. Chicken is a good source of protein and provides important micronutrients such as selenium and iron. But the nutritional content of chicken depends on how the poultry is prepared and which part of the bird you eat.

Here you'll find nutrition facts for different parts of a chicken, plus information on its health benefits and drawbacks so you can learn how to include healthy chicken recipes in your diet.

Chicken Thigh Nutrition Facts

The following nutrition information is provided by the USDAfor one rotisserie chicken thigh (70g), with the skin removed.

  • Calories:135
  • Fat:7.5g
  • Sodium:234mg
  • Carbohydrates:0g
  • Fiber:0g
  • Sugars:0g
  • Protein:16.9g
  • Selenium: 16.2 mcg
  • Niacin: 3.8mg

Carbs

There are no carbohydrates, fiber, or sugar in chicken thighs.

Fats

A rotisserie chicken thigh without the skin contains 7.5 grams of fat. There are 1.95 grams of saturated fat, 3.3 grams of monounsaturated fat, and 1.1 grams of polyunsaturated fat. If you consume a chicken thigh with the skin, the fat grams will be higher.

Protein

One chicken thigh provides 16.9 grams of protein.

Vitamins and Minerals

A chicken thigh is an excellent source of selenium providing 16.2 mcg or 29% of the daily value (DV) and niacin, providing 3.8 mg or 24% of the DV. It is a good source of phosphorus providing 151 mg or 12% DV.

Calories

There are 135 calories in one rotisserie chicken thigh.

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Chicken Wing Nutrition Facts

The following nutrition information is provided by the USDAfor one roasted chicken wing with skin (85g).

Carbs

There are no carbs, fiber, or sugar in a roasted chicken wing.

Fats

There are 14.4 grams of fat in a roasted chicken wing with the skin. Of that, 4.2 grams are saturated fat, 6.6 grams are monounsaturated, and 3.1 grams are polyunsaturated.

Protein

There are 20.2 grams of protein in a single chicken wing.

Vitamins and Minerals

A chicken wing is an excellent source of selenium providing 21.7 mcg or 39% of the daily value (DV) and niacin, providing 5.4 mg or 34% of the DV. It is also an excellent source of vitamin B6 providing 0.5mg or 29% of the DV. It is a good source of phosphorus providing 125 mg or 10% DV.

Calories

One chicken wing with the skin contains 216 calories.

Chicken Drumstick Nutrition Facts

The following nutrition information is provided by the USDAfor one rotisserie chicken drumstick with skin (71g).

  • Calories:146
  • Fat:8.2g
  • Sodium:278mg
  • Carbohydrates:0.1g
  • Fiber:0g
  • Sugars:0.1g
  • Protein:18.2g
  • Selenium: 18.2 mcg
  • Niacin: 4.2mg
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Carbs

A roasted chicken drumstick provides almost no carbohydrate, but has just 0.1 gram in the form of sugar.

Fats

There are 8.2 grams of fat in a roasted chicken drumstick with the skin. Of that, 2 grams are saturated fat, 3.4 grams are monounsaturated, and 1.1 grams are polyunsaturated.

Protein

There are 18.2 grams of protein in a single chicken drumstick.

Vitamins and Minerals

A chicken drumstick is an excellent source of selenium providing 18.2 mcg or 33% of the daily value (DV) and niacin, providing 4.2 mg or 26% of the DV.

Calories

One chicken drumstick with the skin contains 216 calories.

Chicken Leg Nutrition Facts

The following nutrition information is provided by the USDAfor one roasted chicken leg with skin (258g). A chicken leg includes the drumstick, thigh, and back.

  • Calories:475
  • Fat:23.2g
  • Sodium:253mg
  • Carbohydrates:0g
  • Fiber:0g
  • Sugars:0g
  • Protein:61.9g
  • Selenium: 66.3 mcg
  • Niacin: 15.6mg

Carbs

There are no carbs, fiber, or sugar in a roasted chicken leg.

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Fats

There are 23.2 grams of fat in a roasted chicken leg with the skin. Of that, 6.3 grams are saturated fat, 9.2 grams are monounsaturated, and 4.8 grams are polyunsaturated.

Protein

There are 61.9 grams of protein in a single chicken leg.

Vitamins and Minerals

A chicken leg is an excellent source of selenium providing 66.3 mcg more than 100% of the daily value (DV) and niacin, providing 15.6 mg or 97.5% of the DV. It is also an excellent source of other vitamins and minerals including vitamin B6, phosphorus, pantothenic acid, iron, and zinc.

Calories

One roasted chicken leg with the skin contains 475 calories.

Health Benefits

High protein foods like chicken can provide a number of health benefits. The minerals in chicken can also support good health.

Supports Healthy Bones

Recent research suggests that a dietary protein works together with calcium to help protect bones. Authors of a research review published in Current Opinion in Lipidology report that the the protein helps to support calcium retention and bone metabolism. They add that previous recommendations to restrict protein to improve bone health is unwarranted.

Helps Promote Muscle Growth

Protein helps your body to build muscle mass when combined with an exercise program that includes strength training program. Protein can also help you to maintain lean muscle mass which can be helpful as you age. A 2016 study published in the journal Biogerontology, found that losses in muscle mass and strength are directly associated with mortality rates in older people.

May Help Reduce Cardiovascular Disease Risk

Selenium is a mineral that is found naturally in foods like chicken. Some people also take selenium supplements. Scientists know that it can protect cell membranes from free-radical damage and keep blood platelets from becoming sticky. Both of these conditions increase the risk of heart disease. However, experts are also quick to point out that research has yielded mixed results when the relationship between selenium and cardiovascular disease is studied.

Can Reduce Risk of Thyroid Disease

Your body stores high levels of selenium in the thyroid to help regulate functioning of the gland. If you don't have enough of the mineral, you are at greater risk for autoimmune thyroid conditions including Hashimoto’s disease and Graves’ disease. Researchers have had mixed results when studying selenium supplements, so getting adequate selenium from food is important.

May Support Cognitive Health in Aging

The niacin in chicken may help to support better cognitive health as we age. According to health experts, niacin is believed to protect brain cells from stress and injury. And niacin deficiency has been associated with cognitive decline such as memory loss and dementia. At least one large study, involving 3,718 men and women found that those with the highest intakes of niacin showed a protective benefit against Alzheimer’s disease and cognitive decline.

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Allergies

Poultry allergies are rare, but possible. According to expert sources, certain people with an egg allergy can have a secondary allergy to poultry. In this kind of allergy, reactions usually happen when coming into contact with raw poultry, rather than consuming cooked poultry.

Adverse Effects

Chicken is not suitable for those on plant-based diets as it is an animal protein.

People with kidney disease should be cautious about consuming too much protein. If you have kidney disease, talk to your doctor about the best protein sources and amounts for you.

Varieties

You can purchase chicken partsthat are pre-trimmed, prepackaged, and ready to use. For many cooks, choosing these convenient packs makes cooking healthy meals simpler. The most economical choice is usually buying the whole bird and using all of the chicken parts.

There are different labels used on chicken products. These terms are regulated by the U.S. Department of Agriculture (USDA).

  • Free range: The USDA requires that these farmers demonstrate that the poultry has been allowed access to the outside.
  • Natural:According to the USDA, products labeled as natural must contain no artificial ingredient or added color and is only minimally processed.
  • No antibiotics:The phrase "no antibiotics added" may be used if sufficient documentation is provided demonstrating that the poultry was raised without antibiotics.
  • No hormones:This claim cannot be usedon the labels of poultry unless it is followed by a statement that says "Federal regulations prohibit the use of hormones."
  • Organic:All organic poultry must be fed organic feed, and managed organically. They are also required to have access to the outdoors year-round. Animals may only be temporarily confined due to documented environmental or health considerations.

Storage and Food Safety

Store poultry in the refrigerator for 1-2 days if refrigerated from the date of purchase. Or store it in the freezer for up to nine months if frozen from the date of purchase.

When you cook chicken, be sure that you cook the poultry to the proper internal temperature for food safety purposes. Most chicken can be baked in the oven at about 375 degrees Fahrenheit until it reaches the appropriate temperature, which according to The Food Safety and Inspection Service is a minimum internal temperature of 165 degrees.

Manufacturers recommend that you use a meat thermometer to test the temperature of chicken. You should place the thermometer in a thick part of the meat, making sure that it does not touch bone.

  • A whole roasted chicken should reach an internal temperature of 180 degrees Fahrenheit.
  • Drumsticks, thighs, legs, and wings should also reach an internal temperature of 180 degrees Fahrenheit.
  • Boneless chicken should reach an internal temperature of 170 degrees Fahrenheit

Be sure to thoroughly clean any surfaces where you prepared raw chicken, including boards and knives. Most experts also recommend that you use plastic cutting boards to prepare chicken because they can be placed in the dishwasher and cleaned at a higher temperature

How to Prepare

The way youprepare chicken cansignificantly change the nutrition facts. Roasting, broiling, or boiling it are generally the healthiest preparation methods. Frying or sautéing the meat in butter or oil will add substantial fat and calories. Breading or coating the chicken in flour and other ingredients will also boost the carbohydrate count.

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Adding popular chicken condiments like barbecue sauce, olive oil, or dipping sauces can add flavor and variety to your chicken dishes.

FAQs

What are the health benefits of chicken? ›

A food rich in protein, chicken can help with weight management and reduce the risk of heart disease. Chicken contains the amino acid tryptophan, which has been linked to higher levels of serotonin (the “feel good” hormone) in our brains.

What is the nutritional value of chicken? ›

A 3.5-ounce (100-gram) serving of chicken breast provides 165 calories, 31 grams of protein and 3.6 grams of fat (1). That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat. Keep in mind that these amounts refer to a plain chicken breast with no added ingredients.

Is chicken a healthy food? ›

Chicken products contain cholesterol, carcinogens, and contaminants. Cholesterol, carcinogens, pathogens, and even feces found in chicken products increase the risk of heart disease, breast and prostate cancers, urinary tract infections, and foodborne illness.

What are the health benefits of chicken breast? ›

The low-fat protein in chicken breast can offer many significant advantages, making this food a helpful addition to many eating plans. Specifically, the nutrients in chicken breast can help with muscle mass, bone health, appetite control, and even mood and sleep.

Which chicken is best for health? ›

If you compare the nutrition in both parts of the chicken, chicken breasts are a healthier option. They are low in calories, high in protein, low in fats and saturated fats but high in good cholesterol.

What are the health benefits of meat? ›

Meats such as chicken, pork, lamb and beef are all rich in protein. Red meat provides us with iron, zinc and B vitamins. Meat is one of the main sources of vitamin B12 in the diet. Food hygiene is important when storing, preparing and cooking meat.

Is eating chicken everyday good for health? ›

Eating chicken every day is not bad, but you need to be cautious while choosing the right one and cooking it right too. Chicken may cause food poisoning because of salmonella, a bacterium found in poultry chicken that can cause food-borne illnesses. So, exercise caution!

Is chicken good for your heart? ›

Yes! Chicken provides under-consumed vitamins and minerals, and can be center of the plate for a heart-healthy, low-fat, low-cholesterol diet, such as the DASH.

How much chicken per day is healthy? ›

The 2020-2025 Dietary Guidelines for Americans (DGA) Healthy U.S.-Style Eating Pattern recommends the average person eat 26 ounces of poultry (including chicken) per week. Per day, this would be roughly the same as eating 3.5 ounces of chicken breast.

Is chicken good for brain? ›

Chicken is a great source of lean protein, offers a balance of brain-healthy compounds, and is a good source of dietary choline and vitamins B6 and B12. Choline and the B vitamins have been shown to play important roles in healthy cognition and provide neuroprotective benefits.

Is chicken the healthiest meat? ›

For example, research suggests that in terms of cholesterol alone, eating white meat chicken is as bad for you as eating beef.
...
Healthiest to least healthy.
Kind of animal proteinDetails
ChickenWhite meat has slightly less saturated fat than dark; skinless, boneless breast is leanest.
7 more rows
3 Jul 2019

Is chicken good for skin? ›

Chicken meat, as well as the skin, has more omega-6s than other meats, which can increase inflammation in your body.

What are the benefits of organic chicken? ›

Organic chicken meat has a high vitamin and nutritional value, which positively affects the human body. Organic chicken does not contain harmful bacteria such as salmonella or helicobacter pylori, which have a negative impact on human health.

Is chicken high in protein? ›

Chicken is one of the most commonly consumed high protein foods. The breast is the leanest part. Three ounces (85 grams) of roasted, skinless chicken breast will provide you about 27 grams of protein and 140 calories ( 4 ). Some studies show that eating chicken on a high protein diet can help you lose weight.

What is the best time to eat chicken? ›

Lunch is the best time to consume chicken since meat takes time to digest, and if consumed at night, it can put undue pressure on the digestive system, especially if you sleep immediately after consuming it.

What vitamins and minerals are in chicken? ›

Cooked chicken contains immune-supporting vitamins B6 and B12 and minerals selenium and zinc. is a fatigue fighter. It contains many energy-boosting nutrients: riboflavin, niacin, pantothenic acid, biotin, B6, B12, magnesium, phosphorus and zinc.

Is chicken a fat or protein? ›

Chicken breast is a low-fat source of protein that contains zero carbs. One chicken breast has 284 calories, or 165 calories per 3.5 ounces (100 grams). About 80% of the calories come from protein while 20% come from fat.

What is the most nutritious meat? ›

Liver. Liver, particularly beef liver, is one of the most nutritious meats you can eat. It's a great source of high-quality protein; vitamins A, B12, B6; folic acid; iron; zinc; and essential amino acids.

What are the health benefits of protein? ›

10 Science-Backed Reasons to Eat More Protein
  • Reduces Appetite and Hunger Levels. ...
  • Increases Muscle Mass and Strength. ...
  • Good for Your Bones. ...
  • Reduces Cravings and Desire for Late-Night Snacking. ...
  • Boosts Metabolism and Increases Fat Burning. ...
  • Lowers Your Blood Pressure. ...
  • Helps Maintain Weight Loss. ...
  • Does Not Harm Healthy Kidneys.
8 Mar 2019

Which meat is good for skin? ›

Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They're rich sources of omega-3 fatty acids, which are important for maintaining skin health (1). Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized.

Is chicken healthier than beef? ›

Beef has a few nutritious advantages over chicken, as it contains more iron and zinc. These substances are essential for our immune systems and brain development. However, chicken is much better for your cardiovascular health, because it has less cholesterol and saturated fat than beef.

What are the advantages and disadvantages of eating chicken? ›

Eating chicken daily can indeed help lower cholesterol levels. However, these advantages can only gain by eating chicken in limited amounts. with skin-cooked can lead to obesity and raise cholesterol levels. Chicken cooked with a lot of oil may cause cardiac issues.

What happens if you eat too much chicken? ›

That's right, it's possible to eat too much chicken. And the consequences can be pretty alarming — it can increase your risk of heart disease, it can make it harder to maintain a healthy body weight, and it can even make you more resistant to antibiotics.

Can we eat chicken at night? ›

Good evening food #1: Poultry

Poultry tends to be a lean meat and chicken and turkey contain high levels of tryptophan, an amino acid that promotes sleep. Keep the portion small, though: too much protein at night can make sleep more difficult.

Is chicken good for cholesterol? ›

The truth is, chicken by nature has lower cholesterol than any other cut, and lower fat than most cuts. The part of the chicken used for cooking and the method of preparation will determine its cholesterol raising effects. The breast of a chicken has the least cholesterol, followed by the thighs, wings, and legs.

Is fish healthier than chicken? ›

While they are both excellent sources of protein and add to your nutrient profile, the benefits of fish tend to be slightly higher than chicken, especially when it comes to the Omega-3 content in it.

Is eating chicken 2 times a week good? ›

Eating chicken just twice a week will 'increase your risk of deadly heart disease' If you're a fan of processed meat then it looks like you're more likely to die young. If you eat chicken as little as twice as week you could be at an increased risk of developing heart disease, say health professionals.

How often should I eat chicken? ›

One to two times each week. Healthiest cuts: Chicken breast, tenderloins, extra lean chicken mince. Best cooking methods: Grilled, roasted, poached. Avoid: Chicken skin, thighs, drumsticks and wings, which are much higher in fat and lower in nutrients than chicken breast.

Is boiled chicken healthy? ›

However, chicken continues to be a lean, nutritious, and healthy meat option. Here are several advantages of consuming boiled chicken. Vitamin and mineral content in chicken is extremely high. B vitamins, for instance, assist the body in producing energy and in the formation of healthy red blood cells.

Is eating chicken and rice everyday healthy? ›

You can eat chicken and rice every day for a short time because they are low-calorie dense foods that increase satiety and reduce hunger. Also, eating chicken and rice every day provides essential proteins and amino acids necessary to maintain lean body weight and drive caloric deficit.

Is chicken good for nerves? ›

Meat. Meat is again a rich source of vitamin B12, a very important nutrient for nerve health. Include chicken, red meat, etc. in your diet to ensure you get the required content of vitamins, minerals, protein, and thiamine in the body.

Does chicken help with memory? ›

Including eggs and chicken in one's diet may help boost memory, a new study has found. This is because the essential nutrient 'choline' found in eggs may sharpen aging brains, the report said.

Which meat is highest in protein? ›

You may be surprised to hear that chicken breast has the most protein in it compared to all types of meat. It has an impressive 30.9g of protein per 100g/3.5 ounces.

Is chicken healthy for weight loss? ›

Weight-loss

The reason chicken is always included in a healthy diet is because it is basically a lean meat, which means it doesn't have much fat. So, eating chicken regularly can actually help you lose weight in a healthy way.

Is chicken good for hair growth? ›

Chicken is a high-protein food to eat for hair growth. Chicken not only packs protein, but also delivers an essential amino acid called L-lysine, which plays a role in iron and zinc uptake. As we learned, maintaining healthy zinc and iron levels can help avoid some of the most common barriers to hair growth.

Is chicken good for anti aging? ›

If you want: Opt for leaner meats like turkey and chicken. These meats are packed with protein and amino acids that are essential in the natural formation of collagen.

Is fried chicken healthy? ›

It's National Fried Chicken Day, but research shows that consuming fried foods, including fried chicken, is hazardous for heart health.

What is natural chicken? ›

Natural chicken does not contain added growth hormones*, additives, and antibiotics and is minimally processed to retain natural flavors. Organic: In order to be labeled with “USDA Organic,” products follow a strict set of rules.

Is organic chicken better for health? ›

Are There Differences Between Organic and Regular Chicken? Overall, the nutritional composition of organic and regular cuts is similar; there are no meaningful differences in the micronutrients (vitamin and minerals) nor protein content between organic and regular cuts of chicken.

Is chicken high in iron? ›

The iron in chicken is of the more bioavailable type. A half breast of chicken contains 6 percent of your daily value for iron, based on a 2,000-calorie diet, and is among the top 10 foods highest in iron. A 6-ounce piece of lean cooked chicken breast contains 5 percent of your daily value, according to the USDA.

How much protein is enough? ›

How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

What food has most protein? ›

Top 10 Protein Foods
  • Fish.
  • Seafood.
  • Skinless, white-meat poultry.
  • Lean beef (including tenderloin, sirloin, eye of round)
  • Skim or low-fat milk.
  • Skim or low-fat yogurt.
  • Fat-free or low-fat cheese.
  • Eggs.

Is boiled chicken breast healthy? ›

Beneficial Nutrients in Boiled Chicken

serving contains 2.5 g of fat, and none from saturated fat. Chicken gives you no fiber or carbohydrates, and is a healthy choice if you use a low-carbohydrate diet plan as your weight loss method. The high protein content, at about 25 g per 3-oz.

How long does chicken take to digest? ›

Meat and Dairy Digestion

Hard cheeses 5 hours. Egg yolk 30 minutes and whole egg 45 minutes. Non-oily fish 30 minutes and oily fish 50 minutes. Chicken and turkey 2 hours, beef and lamb 4 hours and pork 5 hours.

Is eating chicken daily healthy? ›

Eating chicken every day is not bad, but you need to be cautious while choosing the right one and cooking it right too. Chicken may cause food poisoning because of salmonella, a bacterium found in poultry chicken that can cause food-borne illnesses. So, exercise caution!

Is eating chicken everyday good? ›

In addition to helping you build muscle mass, eating chicken every day can preserve and protect your overall muscle health, as noted by Mazzuco. "Chicken breast is also a good source of leucine, which is vital for muscle growth, muscle repair, and improving endurance and strength," she continued.

What's the healthiest meat? ›

Liver. Liver, particularly beef liver, is one of the most nutritious meats you can eat. It's a great source of high-quality protein; vitamins A, B12, B6; folic acid; iron; zinc; and essential amino acids.

Can we eat chicken daily? ›

Chicken is an excellent source of selenium, an antioxidant that is thought to have positive effects on degenerative diseases including inflammatory diseases, cardiovascular and neurological problems. It is also known to fight cell-damaging free radicals.

Is chicken healthy for heart? ›

Yes! Chicken provides under-consumed vitamins and minerals, and can be center of the plate for a heart-healthy, low-fat, low-cholesterol diet, such as the DASH.

Is chicken good for brain? ›

Chicken is a great source of lean protein, offers a balance of brain-healthy compounds, and is a good source of dietary choline and vitamins B6 and B12. Choline and the B vitamins have been shown to play important roles in healthy cognition and provide neuroprotective benefits.

What is the best time to eat chicken? ›

Lunch is the best time to consume chicken since meat takes time to digest, and if consumed at night, it can put undue pressure on the digestive system, especially if you sleep immediately after consuming it.

What are the advantages and disadvantages of eating chicken? ›

Eating chicken daily can indeed help lower cholesterol levels. However, these advantages can only gain by eating chicken in limited amounts. with skin-cooked can lead to obesity and raise cholesterol levels. Chicken cooked with a lot of oil may cause cardiac issues.

What happens when you eat chicken? ›

Americans eat more chicken than any other meat. Chicken can be a nutritious choice, but raw chicken is often contaminated with Campylobacter bacteria and sometimes with Salmonella and Clostridium perfringens bacteria. If you eat undercooked chicken, you can get a foodborne illness, also called food poisoning.

What happens if you eat too much chicken? ›

That's right, it's possible to eat too much chicken. And the consequences can be pretty alarming — it can increase your risk of heart disease, it can make it harder to maintain a healthy body weight, and it can even make you more resistant to antibiotics.

Is fish better than chicken? ›

Conclusion: Benefits of fish tend to be slightly higher than chicken, especially when it comes to the omega-3 fatty acids content in it. Studies show that fish might be a healthier option than eating chicken if we look at improving general health and wellness.

Is Rice healthy to eat? ›

Look no further than a healthy plate of rice! Because rice has low amounts of sodium, fat, and cholesterol, it is a great aid in reducing obesity. It's rich in nutrients and has no significant negative impacts on a person's health. Of course, its high-levels in fiber also help to reduce obesity.

Is chicken the best meat? ›

For example, research suggests that in terms of cholesterol alone, eating white meat chicken is as bad for you as eating beef.
...
Healthiest to least healthy.
Kind of animal proteinDetails
ChickenWhite meat has slightly less saturated fat than dark; skinless, boneless breast is leanest.
7 more rows
3 Jul 2019

Can I eat chicken at night? ›

Good evening food #1: Poultry

Poultry tends to be a lean meat and chicken and turkey contain high levels of tryptophan, an amino acid that promotes sleep. Keep the portion small, though: too much protein at night can make sleep more difficult.

Is boiled chicken healthy? ›

However, chicken continues to be a lean, nutritious, and healthy meat option. Here are several advantages of consuming boiled chicken. Vitamin and mineral content in chicken is extremely high. B vitamins, for instance, assist the body in producing energy and in the formation of healthy red blood cells.

Can I eat chicken and rice everyday? ›

You can eat chicken and rice every day for a short time because they are low-calorie dense foods that increase satiety and reduce hunger. Also, eating chicken and rice every day provides essential proteins and amino acids necessary to maintain lean body weight and drive caloric deficit.

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