Chicken nuggets were invented in a laboratory at Cornell University in New York by food scientist Robert C. Baker in the 1960s. In 2018, Americans reportedly ate 2. 3 billion of them, while one in three British people eat them regularly. They have been promoted as a good source of protein for kids who are picky eaters. But they have also been seen as the archetypal cheap processed food, and have been dogged by the question of what actually goes into them.
Chicken nuggets are a go-to fast food for many people looking for a quick, tasty meal Their popularity is easy to understand – they’re affordable, convenient, and appeal to picky eaters However, with their ultra-processed nature, are chicken nuggets actually a healthy choice? Let’s break down the facts.
What Exactly Are Chicken Nuggets Made Of?
Before we can say if chicken nuggets are healthy or not, we need to look at how they are made.
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Some of the chicken meat used in chicken nuggets comes from the breast or rib area. Once the meat is ground up, it is mixed with chicken skin and other parts, like connective tissue or bone pieces, to make a paste.
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Nuggets are held together and made bigger with fillers and binders like wheat flour or textured vegetable protein.
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The meat mixture is then breaded or battered, most commonly with ingredients like wheat flour, corn starch, leavening agents, and seasonings.
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Finally, the formed nuggets are fried baked or air-fried until crispy and golden brown.
Even though chicken is the main ingredient, the processing and additions change how healthy it is in the end.
Evaluating the Nutrition Facts of Chicken Nuggets
Looking at the nutrition facts table can give us key insights into how healthy chicken nuggets really are:
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Calories: A typical serving of 4-6 nuggets can range from 150-300 calories depending on size and preparation method. This is a moderate calorie count for the small serving size.
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Total fat: Chicken nuggets are high in fat, with totals generally ranging from 10-20 grams per serving. Some of this comes from the chicken skin, but the oil used for frying also contributes significant fat.
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Saturated fat: Saturated fat content is elevated as well, usually between 3-5 grams per serving. This is concerning given recommendations to limit saturated fat intake.
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Sodium: With 400-600 milligrams of sodium per serving, chicken nuggets contain a substantial amount of our recommended daily sodium intake.
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Protein: On a positive note, a serving of nuggets does provide 10-15 grams of protein from the chicken. However, some nuggets may contain protein fillers in addition to actual chicken meat.
When compared to unprocessed whole foods, chicken nuggets are clearly a more calorie, fat and sodium-dense choice.
Health Impacts of Eating Chicken Nuggets
With the nutritional profile in mind, here are some of the potential health implications of regularly eating chicken nuggets:
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Weight gain: The combination of high fat and calories can lead to excessive weight gain over time, increasing risks of obesity and associated diseases.
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Heart health: Diets high in saturated fat and sodium correlate to increased risk of cardiovascular disease. The sodium and fat in nuggets could contribute to these risks.
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Digestive issues: Heavily processed foods like chicken nuggets are linked to gastrointestinal problems like bloating and diarrhea in some individuals.
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Exposure to preservatives: Chicken nuggets often contain preservatives like TBHQ, BHA, and BHT, which may cause negative effects in sensitive people or when over-consumed.
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Lack of nutrients: Chicken nuggets’ minimal vegetable or whole grain content means they lack the micronutrients and fiber found in unprocessed foods.
Overall, while chicken nuggets can be eaten in moderation as part of a balanced diet, frequent or excessive consumption is associated with poor health outcomes.
Tips for Healthier Chicken Nugget Options
If you want to enjoy chicken nuggets occasionally while minimizing the health risks, here are some tips:
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Choose baked or air-fried nuggets instead of deep-fried. This greatly reduces fat and calories.
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Opt for nuggets made from all chicken breast meat rather than chicken paste. This provides more protein and less skin and fillers.
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Compare brands and select options with shorter ingredients lists, no artificial additives or preservatives.
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For homemade nuggets, use whole grain breading, minimal added fat, and bake instead of fry.
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Enjoy nuggets in sensible portions as sides rather than as a main dish. Pair with vegetables and other balanced foods.
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If following a specific diet, look for options aligning with your needs, like keto or gluten-free.
While the consensus is that traditional fried chicken nuggets are best enjoyed only occasionally, there are ways to make nuggets healthier. Being an informed consumer, practicing moderation, and choosing wisely can let you enjoy this fast food in balance.
HOW ARE CHICKEN NUGGETS MADE?
CHICKEN NUGGETS NUTRITION FACTS
The nutritional profile of chicken nuggets varies depending on what’s in them. In the worst cases, as the “Autopsy of Chicken Nuggets” study showed, they can mostly contain fat and have little nutritional value. Some are also high in salt and sugar. Frequent consumption of fried foods has been linked to coronary disease, heart failure, diabetes, and hypertension.
Before You Eat Another Chicken Nugget, Watch This! – Dr.Berg
FAQ
Are chicken nuggets healthy to eat?
While chicken nuggets can be a good source of protein (and iron and other vitamins and minerals), opt for baked vs. deep-fried versions when possible. To make sure they get all the different kinds of food they need to stay healthy and fed, serve nuggets with a complete meal.
How unhealthy are McDonald’s nuggets?
Most people think that McDonald’s Chicken McNuggets are unhealthy because they have a lot of fat, sodium, and calories, especially when eaten in large amounts.
Are frozen chicken nuggets junk food?
They’re definitely not horrible, nutritionally. Some would say that they are too high in fat and sodium for the amount of protein you get from them, but really you could do a lot worse. I still wouldn’t recommend trying to live on them or any other fast food.
Which nuggets are the healthiest?
The healthiest chicken nuggets are generally those made with whole pieces of chicken breast, lightly breaded, and baked or air-fried rather than deep-fried. Look for options with minimal added ingredients and lower sodium content. Frozen options like Just Bare Lightly Breaded Chicken Breast Chunks or Perdue SimplySmart Organics Breaded Chicken Nuggets are good choices.