Ground beef and ground chicken contain B vitamins, including vitamin B6, vitamin B5, and vitamin B2. Several vitamins and minerals, including vitamin B3, potassium, and manganese, are abundant in ground chicken. Compared to ground beef, it includes more of these nutrients. Furthermore, the amount of saturated fat in ground chicken is reduced. Contrarily, ground beef is higher in iron, zinc, and vitamin B12 than ground chicken. Compared to ground chicken, it provides 83% more of the recommended daily intake of vitamin B12. The potassium content of ground beef is lower than that of ground chicken.
Ground beef and chicken have different tastes, textures, and nutritional profiles, yet they are two of the most popular varieties of ground meat. Burgers, meatballs, meatloaf, tacos, and more foods may all be made using these adaptable components.
Myoglobin, which gives red meat its crimson hue, is in higher concentrations in red meats like beef. White meat, such as chicken, is lighter in color because it contains less myoglobin.
Ground beef and chicken are not processed meats. Processed meat is meat that has been salted, cured, fermented, smoked, or given other treatments to make it taste better or last longer.
As the name suggests, ground chicken is made by grinding chicken meat, which can include a combination of white and dark meat. It is known for being leaner than ground beef and is often chosen by individuals looking for a lower-fat protein option. Ground chicken offers a mild and slightly sweet flavor, making it a versatile choice for various recipes. Ground beef, on the other hand, is made by grinding beef, typically from cattle. It is known for its robust and savory flavor, which many people find appealing in hamburgers and meat sauces. Ground beef contains a higher fat content than ground chicken, contributing to its rich taste and juiciness.
Ground beef contains 40. 8% more fat and 171. 6% more other components than ground chicken. On the other hand, ground chicken has 11. 2% more water content. However, both ground chicken and ground beef provide a similar amount of protein.
Macronutrient Comparison Macronutrient breakdown side-by-side comparison Ground chicken 1 23% 11% 65% Protein: 23. 28 g Fats: 10. 92 g Carbs: 0 g Water: 64. 92 g Other: 0. 88 g Ground beef 3 24% 15% 58% 2% Protein: 23. 87 g Fats: 15. 37 g Carbs: 0 g Water: 58. 37 g Other: 2. 39 g Contains more WaterWater +11. 2% Contains more FatsFats +40. 8% Contains more OtherOther +171. 6% ~equal in Protein ~23. 87g ~equal in Carbs ~0g.
The difference is relatively tiny; ground chicken gives roughly 23. 28 grams of protein per serving, whereas ground beef supplies around 23. 87 grams per dish.
While ground beef has 6. 073 grams of saturated fat, ground chicken has 3. 11 grams. This shows that compared to ground beef, ground chicken has 48. 8% less saturated fat. However, ground beef has a 50. 1% greater quantity of monounsaturated fat than ground chicken, with 7. 322 grams as opposed to 4. 879 grams. Compared to ground beef, which has 0. 408 grams of polyunsaturated fat, ground chicken has 2. 08 grams or a 409. 8% larger quantity.
Fat Type Comparison Fat type breakdown side-by-side comparison Ground chicken 2 31% 48% 21% Saturated fat: Sat. Fat 3. 11 g Monounsaturated fat: Mono. Fat 4. 879 g Polyunsaturated fat: Poly. Fat 2. 08 g Ground beef 1 44% 53% 3% Saturated fat: Sat. Fat 6. 073 g Monounsaturated fat: Mono. Fat 7. 322 g Polyunsaturated fat: Poly. Fat 0. 408 g Contains less Sat. FatSaturated fat -48. 8% Contains more Poly. FatPolyunsaturated fat +409. 8% Contains more Mono. FatMonounsaturated fat +50. 1% .
While ground beef has around 88 mg of cholesterol per serving, ground chicken has about 107 milligrams.
In addition, ground beef offers significantly more folate and vitamin B12. Ground chicken contains noticeably higher amounts of vitamin B1 and vitamin B3. However, neither ground chicken nor ground beef contains significant amounts of vitamin D or vitamin C.
On the other hand, ground chicken contains approximately 2. 8 times more potassium and 1. 8 times more manganese than ground beef. Nearly equal amounts of copper, selenium, magnesium, and phosphorus may be found in ground chicken and beef. The sodium content is similar between the two.
Mineral Comparison Mineral comparison score is based on the number of minerals by which one or the other food is richer. The “coverage” charts below show how much of the daily needs can be covered by 300 grams of the food. Ground chicken 4 Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2. 4% 60% 35% 21% 52% 100% 9. 8% 2. One percent of ground beef is magnesium, five percent is calcium, five percent is potassium, five percent is iron, five percent is copper, five percent is zinc, five percent is phosphorus, five percent is sodium, five percent is manganese, and five percent is selenium. 9% 21% 85% 26% 159% 71% 9. 5% 1. 2% 104% Contains more MagnesiumMagnesium +64. 7% Contains more PotassiumPotassium +180. 9% Contains more PhosphorusPhosphorus +41% Contains more ManganeseManganese +77. 8% Contains more CalciumCalcium +312. 5% Contains more IronIron +144. 1% Contains more CopperCopper +27. 4% Contains more ZincZinc +204. 2% Contains more SeleniumSelenium +33. 6% ~equal in Sodium ~73mg.
Potential renal acid load (PRAL) values show that ground chicken is acidic, with a number score of 5. On the other hand, ground beef is also acidic but has a higher acidity score of 11. 9.
How Much is a Serving of Ground Chicken? The Complete Guide
Ground chicken is one of the most versatile and healthy protein options available. It’s lean, easy to cook, and readily takes on the flavors of whatever dish it’s added to. Whether you’re making chicken meatballs, burgers tacos or incorporating it into pasta rice or salad, ground chicken can elevate your meals. But an important question arises – how much is considered one serving? Let’s find out.
What Is Ground Chicken? Ground chicken is chicken meat that has been ground or chopped very small so that it has a soft, loose texture that is easy to cook. It can be made with white chicken breast meat or a mix of white and dark meat. Many recipes call for ground beef or turkey, but ground chicken can be used instead.
How Healthy Is Ground Chicken? A 4 oz (113g) serving of raw ground chicken breast has the following nutrients:
- Calories: 150
- Protein: 27g (54% DV)
- Fat: 4g (6% DV)
- Cholesterol: 85mg (28% DV)
- Iron: 1.5mg (8% DV)
- Potassium: 270mg (6% DV)
It’s low in fat and high in protein when chicken breast meat is used to make ground chicken. It has a lot of good nutrients, like phosphorus, selenium, vitamin B6, and niacin. The cholesterol content is moderate. As a whole, it’s a good choice as part of a healthy diet.
How Much is a Serving of Ground Chicken?
The standard serving size for ground chicken is 4 oz. or 1⁄4 lb. This provides about 150 calories and 25-30g of protein, making it a lean protein choice.
Here are some common serving sizes for ground chicken:
- 2 oz. or 1⁄8 lb. – Good for snacks or garnishes
- 4 oz. or 1⁄4 lb. – Single serving size
- 8 oz. or 1⁄2 lb. – Serves 2 people
- 12 oz. or 3⁄4 lb. – Serves 3 people
- 1 lb. – Serves 4 people
The serving amount may vary slightly depending on the recipe and your dietary needs. In general, 4 oz. or 1⁄4 lb. per person is a standard portion.
Serving Suggestions for Ground Chicken
- Burgers – Make 4 oz. patties for sandwiches or 8 oz. for dinner servings
- Meatballs – Roll 2 oz. portions for appetizers or snacks
- Tacos – Use 4 oz. per taco for a protein-packed meal
- Stir fries – Add 8 oz. for 2 servings with rice and veggies
- Casseroles – Use 1 lb. to serve 4 people as a main dish
How to Cook Ground Chicken Safely
Raw ground chicken should be cooked all the way through to an internal temperature of 165°F to kill any harmful bacteria. Use a food thermometer to verify doneness. Here are some tips:
- Wash hands, utensils and surfaces after handling raw chicken
- Cook frozen ground chicken without thawing first
- Don’t reuse marinades used on raw chicken
- Cook chicken dishes to 165°F and use a food thermometer
- Refrigerate leftovers within 2 hours and use within 3-4 days
Substituting Ground Chicken in Recipes
The mild flavor and texture of ground chicken makes it an ideal substitute for ground beef or turkey in recipes.
- Use it 1:1 in place of ground beef or turkey
- Adjust cook times as it often cooks faster than beef
- May need additional seasoning for flavor
- Reduce fat and calories without sacrificing taste
Try it in chili, meatloaf, pasta sauce, meatballs and more!
Storing and Freezing Ground Chicken
- Refrigerate ground chicken for 1-2 days max
- To freeze – form into patties or freeze in an airtight container up to 3 months
- Thaw frozen ground chicken overnight in the fridge or in a microwave
- Cook from frozen when using in casseroles, soups etc.
Freshness and Food Safety
- Choose chicken with no foul odor and a pink, moist appearance
- Don’t wash raw chicken, which can spread bacteria
- Cook thoroughly until no pink remains and juices run clear
- Refrigerate promptly and observe “use-by” dates
- When in doubt, throw it out! Don’t risk getting sick
In Conclusion
A 4 oz. serving, approximately the size of a deck of cards, provides an ample amount of protein, nutrients and satisfaction from ground chicken. Adjust serving sizes according to your recipe and the number of people you plan to serve. Observe proper handling, cooking and storage guidelines to maximize freshness and avoid foodborne illness. With its versatility, nutrition and ease of use, ground chicken is a smart choice for multiple meals and menus.
Weight Loss & Diets
- Meats like ground beef and chicken are both good for a ketogenic diet because they are low in fat and high in protein.
- Ground chicken may be a good choice for people on the DASH diet because it has less saturated fat than ground beef.
- Ground beef and chicken are allowed on the Paleo diet because they are natural, unprocessed protein sources.
- If you are trying to lose weight or cut back on fat, ground chicken is a good choice because it usually has less fat than ground beef.
- Because they are low in carbs, ground beef and chicken are good for low-carb diets.
Compared to chicken meat, the link between eating ground beef and good health is more complicated.
A lot of research shows that eating poultry, like chicken, instead of red or processed meat can lower your risk of heart disease (1).
High consumption of red meat, mainly processed red meat, has been linked in certain studies to an increased risk of cardiovascular illnesses (2).
There are observable variations in the effects of red meat, particularly ground beef and chicken, on the risk of type 2 diabetes. Due to their low glycemic and insulin index values, ground chicken has little impact on blood sugar levels and insulin sensitivity. A diet high in vegetables and poultry meat is linked to a lower incidence of obesity, type 2 diabetes, and cardiovascular disease (3).
Conversely, research indicates that consuming large amounts of red meat, including processed and unprocessed forms like ground beef, may be associated with a higher risk of type 2 diabetes. Red meat is higher in saturated fat, heme iron, and possibly hazardous chemicals created during high-temperature cooking techniques. These elements have been linked to insulin resistance, poor glucose metabolism, and inflammation, all of which play a role in the progression of type 2 diabetes (4).
Research shows that eating too much red and processed meat, especially ground beef, makes you more likely to get many diseases, especially colon cancer. In contrast, white meat, such as chicken, can help lower cancer risk (6).
A danger of bacterial contamination, such as Salmonella or E. coli, exists in both ground chicken and ground beef. Ground beef must be handled and prepared correctly to lower the danger of foodborne infections. To guarantee food safety, ground beef must be cooked to the proper internal temperature (7).
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FAQ
How much is a serving of ground chicken?
A serving of ground chicken is about three ounces and is lower in cholesterol than regular ground beef. Is ground chicken easy to digest? Chicken is easy to digest because it doesn’t have any fiber. However, chicken cooked in oil can make your stomach upset.
Does ground chicken have protein?
Yes, ground chicken has protein. The level of protein content depends on the amount of ground chicken food per serving. How Many Grams of Protein Is in 4oz of Ground Chicken? 4oz of ground chicken has 25 grams of protein. This serving size also has 120 calories, 2g of fat, and 0 g of dietary fiber.
How many people can a 3 4 pound chicken serve?
A 3-4 pound young chicken typically provides 2 to 3 pounds of meat, which is sufficient to serve 6 to 8 people, or 4-6 people if not serving any side dishes. The ideal serving size for ground chicken is 4 to 5 ounces per person, as an average serving typically contains 4 ounces, but the ground chicken will get smaller once cooked.
How much chicken is a serving?
One serving of chicken is roughly 3-4oz. (84g to 112g) of boneless chicken breast, which provides approximately 25 grams of protein. Sharing is caring! This guide will help you plan any big event by showing you how much chicken to cook, how much to serve, and how much chicken to give each guest.
How much chicken should I buy?
Knowing how much chicken to purchase for your desired number of servings is crucial when cooking. As a general rule of thumb, one pound of boneless, skinless chicken typically should provide around 3 to 4 servings, but several factors can affect this estimate, such as cut and serving size.
Is ground chicken a meat?
Ground chicken is ground meat that can include both dark and white parts of the bird. Some ground chicken might also contain chicken skin. This meat can be purchased from a store, or you can grind your own. How healthy is ground chicken? Ground chicken usually has less fat than ground beef. It is a good source of protein and easy to prepare.
How much ground chicken is 1 serving?
Serving size: 4oz.
How many calories are in 4 oz of ground chicken?
A 4-ounce serving of raw ground chicken contains approximately 160 calories, according to the USDA. This is based on a 112g serving size.
How much is one serving of ground meat?
A typical serving of ground meat, especially ground beef, is 3 ounces (about 85 grams). This is roughly the size of a deck of cards, according to North Dakota State University.
How much protein is in 8 oz of ground chicken?