If you're watching your calorie intake, chicken is a great source of protein that won't sabotage your diet. With bone and skin, 1 oz of cooked chicken yields 45 calories. But there's more to it than just counting calories. Knowing how to prepare and serve bone-in chicken can help you get the most out of this healthy food choice.

Chicken is a versatile meat that's low in fat and high in protein. One ounce of cooked chicken with bone provides around 5 grams of protein and is a good source of niacin, vitamin B6 and selenium. However, the calories in chicken can vary depending on whether you eat it with or without the skin, and how it's prepared. For example, fried chicken tends to have more calories than roasted chicken.

In this article, we'll explore how to cook bone-in chicken to reduce calories, the nutritional values of chicken with bone, the health benefits of eating chicken with bone, how to store it properly, and more.

How many calories in 1 oz of cooked chicken with bone?

As mentioned earlier, 1 oz of cooked chicken with bone and skin eaten provides about 45 calories. However, if you remove the skin, the calorie count drops to around 35 calories. If you're trying to lose weight or maintain your weight, it's a good idea to keep track of your calorie intake. By knowing how many calories are in your food, you can make healthier decisions and stay within your daily calorie goal. Some recipes may call for boneless chicken, but if you prefer bone-in chicken, it's good to know how many calories you're getting per ounce for portion control purposes.

What is the yield after removing the bone from 1 oz of cooked chicken?

When you remove the bone from 1 oz of cooked chicken, the yield is approximately 0.5 oz of meat. This means that from a 3-4 lb chicken, you'll get about 10-12 oz of meat after removing the bone. If you're planning to cook chicken for a large group or meal prep for the week, it's useful to know how much meat you'll end up with after removing the bone. This will help you plan your portions and grocery list accordingly. Cooked chicken can be stored in the fridge for up to four days or in the freezer for up to four months. To preserve its nutritional value and prevent bacteria growth, make sure to store it in an airtight container or freezer bag.

How many calories does the skin add to the cooked chicken?

Chicken skin is high in fat, which means it adds extra calories to your meal. One ounce of cooked chicken skin contains around 125 calories, while 1 oz of boneless, skinless chicken provides about 30 calories. If you're watching your calorie intake, it's best to remove the skin before cooking or eating the chicken. This will significantly reduce the calorie count and make the chicken a healthier option. However, if you choose to leave the skin on, there are ways to make it healthier such as roasting the chicken at a high temperature to render the fat or seasoning it with herbs and spices instead of oil.

What are the nutritional values of cooked chicken with bone?

Cooked chicken with bone is a good source of protein, vitamins, and minerals. One ounce of cooked chicken with bone provides about 5 grams of protein, 0.2 grams of fat, 0 grams of carbohydrates, and is a good source of niacin, vitamin B6, and selenium. Protein is essential for building and repairing tissues in your body, while niacin helps your body convert food into energy. Vitamin B6 is important for brain development and healthy immune function, while selenium plays a role in thyroid hormone production and protects your cells from damage caused by free radicals. By incorporating cooked chicken with bone into your diet, you can get the nutritional benefits you need to stay healthy and energized.

How to cook bone-in chicken to reduce calories?

There are various ways to cook bone-in chicken that can reduce the calories and make it a healthier option. Here are some tips:

• Remove the skin before cooking to reduce fat and calories.
• Bake, grill or broil the chicken instead of frying it to reduce the amount of added fat.
• Use a meat thermometer to ensure that the chicken is cooked to an internal temperature of 165°F to avoid food-borne illness.
• Season the chicken with herbs and spices instead of oil-based marinades to reduce calorie count.

By making simple changes to your cooking methods, you can enjoy the flavor and nutritional benefits of bone-in chicken without the extra calories.

What are the health benefits of eating chicken with bone?

Eating chicken with bone can offer several health benefits, including:

• Good source of protein and essential amino acids needed for tissue repair and growth.
• Low in fat and high in nutrients such as niacin, vitamin B6, and selenium.
• May help boost immunity and reduce risk of infections due to its high zinc content.
• May improve bone health and help prevent osteoporosis due to its good calcium and phosphorus content.

By incorporating bone-in chicken into your diet, you can reap these benefits along with the satisfaction of a tasty and healthy meal.

How to store cooked chicken with bone to preserve its nutritional value?

Proper storage is crucial to preserve the nutritional value of cooked chicken with bone. Here are some tips:

• Store cooked chicken in an airtight container or freezer bag to prevent contamination and bacteria growth.
• Label and date the container or bag to keep track of when it was cooked.
• Refrigerate cooked chicken no longer than four days or freeze it for up to four months.
• Thaw frozen chicken in the fridge instead of at room temperature to avoid bacteria growth.

By following these tips, you can ensure that your cooked chicken remains safe and nutritious to eat.

What are the best ways to serve bone-in chicken?

Bone-in chicken is a versatile meat that can be cooked in various ways and paired with different ingredients. Here are some recipe ideas to get you started:

• Baked lemon herb chicken with roasted veggies: marinate bone-in chicken in a mixture of lemon juice, herbs, and olive oil and bake it in the oven with your favorite veggies.
• Grilled chicken kabobs with fruit salsa: thread bone-in chicken, fruits, and veggies on skewers and grill them to perfection. Serve with a homemade fruit salsa for a delicious and nutritious meal.
• Chicken bone broth: simmer chicken bones, veggies, and herbs in a pot of water and strain the liquid for a nutrient-rich broth that can be used as a base for soups and stews.

By experimenting with different recipes and cooking methods, you can discover the best ways to enjoy bone-in chicken in your diet.

Are there any risks associated with eating chicken with bone?

While bone-in chicken is generally considered safe to eat, there are some risks to keep in mind. These include:

• Choking hazard: small bones in the chicken can pose a choking risk, especially to young children and the elderly. Always supervise children when they eat chicken with bone and cut the meat into small pieces.
• Food-borne illness: undercooked chicken can harbor harmful bacteria such as salmonella or campylobacter. To avoid food-borne illness, make sure to cook the chicken to an internal temperature of 165°F and use proper food handling techniques at all times.

By being aware of these risks and taking appropriate precautions, you can safely enjoy bone-in chicken as part of a healthy diet.

How does cooked bone-in chicken compare to boneless chicken in terms of calories and nutrition?

Bone-in and boneless chicken have some differences in calorie and nutrient content. Here's how they compare:

• calories: bone-in chicken tends to have more calories due to the presence of skin, bones, and fat. One oz of boneless, skinless chicken has around 30 calories, while 1 oz of cooked chicken with bone and skin eaten provides about 45 calories.
• Protein: both bone-in and boneless chicken provide around 5 grams of protein per ounce.
• Fat: bone-in chicken tends to have more fat due to the skin and bone. One oz of cooked chicken with skin contains about 1 gram of fat, while 1 oz of boneless, skinless chicken contains around 0.5 grams of fat.
• Vitamins and minerals: bone-in and boneless chicken are both good sources of niacin, vitamin B6, and selenium. Bone-in chicken also provides some calcium and phosphorus from the bone, which can help with bone health.

While boneless chicken may be a healthier option in terms of calorie and fat content, bone-in chicken can offer more nutrients and be a more sustainable and cost-effective choice if used wisely. Ultimately, it's up to your personal preference and dietary needs.