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When it comes to chicken, bake, broil, grill, roast, or saute, but do not fry.
Select the chicken breast, which has far less saturated fat than the leg, thigh, and wing, and remove the skin before eating. Duck and goose are higher in saturated fat than chicken and should not be eaten often.
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| Chicken ( An Average of Light & Dark Meat) |
Portion |
Total
Carbs (g) |
Total
Sugar (g) |
Total
Fats (g) |
Recmmd. |
| Roasted, without skin |
4 oz |
0 |
0 |
8 |
Good |
| Stewed, without skin |
4 oz |
0 |
0 |
8 |
Good |
| Gizzard |
1/2 cup |
1 |
0 |
3 |
Very Limited |
| Roasted, w/skin |
4 oz |
0 |
0 |
15 |
Very Limited |
| Fried, batter-dipped |
4 oz |
11 |
0 |
20 |
Avoid |
| Fried, flour-coated |
4 oz |
5 |
0 |
17 |
Avoid |
| Giblets |
1/2 cup |
1 |
0 |
4 |
Avoid |
| Heart |
1/2 cup |
1 |
0 |
6 |
Avoid |
| Liver |
1/2 cup |
1 |
0 |
4 |
Avoid |
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