Calories in Extra Lean Ground Chicken: What You Need to Know
Imagine this: You’re standing in the grocery aisle, eyes darting between rows of ground meats. Beef? Pork? Turkey? And then—your gaze lands on a package labeled “Extra Lean Ground Chicken.” The price is right, but what about the calories? Is it really as healthy as it sounds? Let’s dive deep into the world of extra lean ground chicken, unraveling its calorie secrets, nutritional benefits, and real-life stories that bring this humble protein to life.
What Is Extra Lean Ground Chicken?
Extra lean ground chicken is made by grinding up the leanest cuts of chicken—often a mix of breast and a small amount of thigh—while removing as much fat as possible. This makes it a favorite for those who want a high-protein, low-fat option that’s versatile in the kitchen.
How Many Calories Are in Extra Lean Ground Chicken?
Let’s answer the burning question: How many calories are actually in extra lean ground chicken?
| Serving Size | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| 100g (about 1/ cup) | 120-140 | 5-7 | 18-20 | 0 |
| 113g ( oz, raw) | 158 | 10.2 | 19 | 0 |
| 85g ( oz, cooked) | 161 | 6.7 | 19.8 | 0 |
Values may vary by brand and preparation method.
Key Takeaways:
- Calories: 120- per 100g serving
- Fat: 5-7g per 100g
- Protein: 18-20g per 100g
- Carbohydrates: 0g—completely carb-free!
Why Choose Extra Lean Ground Chicken?
Let’s get real—why are so many people swapping out beef or pork for extra lean ground chicken? Here’s what makes it stand out:
- Lower in Calories & Fat: Compared to regular ground beef, extra lean ground chicken slashes calories and saturated fat, making it a smart choice for weight management.
- High in Protein: With nearly 20g of protein per 100g, it’s a muscle-building powerhouse.
- Rich in B Vitamins & Selenium: Essential for energy, brain function, and immune support.
- Affordable & Versatile: Budget-friendly and fits into countless recipes—tacos, burgers, stir-fries, you name it.
Nutrition Facts: A Closer Look
Here’s a breakdown of the typical nutrition profile for 100g of extra lean ground chicken:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120-140 | 6-7% |
| Fat | 5-7g | 8-11% |
| Saturated Fat | 2g | 8-11% |
| Cholesterol | 60-90mg | 20-30% |
| Sodium | 75-85mg | 3-4% |
| Protein | 18-20g | 36-40% |
| Carbohydrates | 0g | 0% |
| Potassium | 225-300mg | 5-9% |
| Iron | 0.75mg | 4% |
| Calcium | 0-20mg | 0-2% |
Percent Daily Values are based on a 2, calorie diet.
How Does It Compare? Chicken vs. Beef vs. Turkey
| Meat (100g) | Calories | Fat (g) | Protein (g) | Saturated Fat (g) |
|---|---|---|---|---|
| Extra Lean Ground Chicken | 120-140 | 5-7 | 18-20 | 2 |
| Extra Lean Ground Beef | 170-200 | 8-10 | 20-22 | 3-4 |
| Lean Ground Turkey | 130-150 | 6-8 | 19-21 | 2 |
Summary: Extra lean ground chicken is the lightest on calories and fat, while still packing plenty of protein.
Real-Life Case: Lisa’s Weight Loss Journey
Lisa, a 34-year-old office worker, struggled with her weight for years. She loved comfort foods—spaghetti, chili, burgers—but hated the sluggish feeling after heavy meals. On her doctor’s advice, she swapped regular ground beef for extra lean ground chicken in her favorite recipes.
The result? In three months, Lisa lost pounds without feeling deprived. “I still enjoy all my favorite dishes, but I feel lighter and more energetic,” she says. “My cholesterol numbers improved, too. The switch was easier than I thought—extra lean ground chicken soaks up flavors and stays juicy.”
Why Is Extra Lean Ground Chicken a Healthy Choice?
- Supports Muscle Growth: The high protein content helps build and repair muscles, making it ideal for athletes and fitness enthusiasts.
- Boosts Bone Health: Protein and minerals in chicken support bone density, reducing the risk of osteoporosis as we age.
- Promotes Heart Health: Lower saturated fat means less risk of heart disease compared to fattier meats.
- Helps with Weight Management: High protein, low calorie foods help you feel full longer, curbing the urge to snack.
- Rich in Essential Nutrients: B vitamins, selenium, and potassium support metabolism, immunity, and nerve function.
How to Use Extra Lean Ground Chicken in Your Kitchen
Don’t think of it as just a “diet” food! Here’s how to make the most of extra lean ground chicken:
- Burgers: Mix with herbs, a touch of olive oil, and grill for juicy patties.
- Tacos: Sauté with taco spices, onions, and peppers for a lighter taco night.
- Stir-fries: Quick-cook with veggies and soy sauce for a protein-packed meal.
- Chili: Replace beef with ground chicken for a comforting, lower-fat chili.
- Meatballs: Combine with breadcrumbs, egg, and Italian spices for tender, flavorful meatballs.
Tips for Cooking Extra Lean Ground Chicken
- Don’t Overcook: Because it’s low in fat, it can dry out quickly. Cook just until no longer pink—internal temp should reach 165°F (74°C).
- Add Moisture: Mix in chopped vegetables, a splash of broth, or a spoonful of yogurt to keep it juicy.
- Season Generously: Its mild flavor pairs well with bold spices and herbs.
Common Questions About Extra Lean Ground Chicken
Is extra lean ground chicken processed?
No, it’s simply ground chicken meat, usually with minimal additives. Always check the label for added ingredients.
Is it safe to eat extra lean ground chicken if I’m watching my cholesterol?
Yes—while it contains cholesterol, it’s lower in saturated fat than beef, which is more important for heart health.
Can I use extra lean ground chicken for meal prep?
Absolutely! It reheats well and stays flavorful in a variety of dishes.
Does it taste “chickeny”?
It has a mild, slightly sweet flavor—less pronounced than beef, making it a blank canvas for your favorite seasonings.
Is it suitable for kids and picky eaters?
Yes! Its soft texture and mild taste make it a hit in kid-friendly recipes like meatballs, nuggets, and pasta sauces.
Frequently Asked Questions (FAQ)
- How does extra lean ground chicken compare to chicken breast?
- Chicken breast is even lower in fat and calories, but ground chicken is more versatile and easier to use in recipes that require a ground texture.
- Is extra lean ground chicken good for building muscle?
- Yes! Its high protein content supports muscle repair and growth, especially when paired with strength training.
- Can I freeze extra lean ground chicken?
- Definitely. Freeze in portions for up to months. Thaw in the fridge before cooking.
- Are there any downsides?
- It can dry out if overcooked due to its low fat content, so use gentle cooking methods and add moisture when possible.
Final Thoughts
Extra lean ground chicken is more than just a “diet food”—it’s a nutrient-packed, budget-friendly, and versatile protein that fits into countless meals. Whether you’re looking to lose weight, build muscle, or simply eat healthier, it’s a smart choice that doesn’t sacrifice flavor or satisfaction.
Now, over to you: What’s your favorite way to use extra lean ground chicken in your kitchen? Have you noticed any changes in your health or energy since making the switch? Share your experiences and tips in the comments below!
