Broasted chicken has become a popular menu item at many restaurants and fast food chains. But is this cooking method actually healthy? Here is a comprehensive look at the nutrition facts and health effects of broasted chicken.
What is broasted chicken?
Broasting is a cooking technique that combines pressure frying and deep frying. Chicken is submerged in hot oil under pressure, cooking it very quickly. This seals in moisture and gives the chicken a crispy, crunchy coating.
Broasted chicken is different from fried chicken in a few key ways:
- It cooks under pressure, so the temperature reaches over 400°F. This is higher than traditional deep frying.
- The chicken is completely submerged in oil rather than floating. This leads to even cooking.
- A special broaster allows pressure to build up, resulting in a crispy outer layer.
At many fast food restaurants, broasted chicken is touted as a healthier alternative to fried chicken. But is this really the case from a nutritional standpoint?
Calories and macronutrients
Broasted chicken is high in calories, fat, and sodium compared to many other protein options. A 3-ounce serving of breast meat with skin contains:
| Calories | Fat | Carbs | Protein |
|---|---|---|---|
| 221 | 12 g | 0 g | 26 g |
For comparison, a skinless chicken breast would contain just 140 calories, 3 grams of fat, and 24 grams of protein in a 3-ounce serving. Broasted chicken is significantly higher in calories and fat.
Broasted chicken is also high in sodium, with a 3-ounce serving containing about 600 mg. Most nutrition experts recommend limiting sodium to 2,300 mg per day. Just one small piece of broasted chicken accounts for over 25% of that.
Health risks
Regularly consuming any food high in sodium, saturated fat, and calories carries some health risks. Here are some of the main concerns with making broasted chicken a dietary staple:
Heart disease
The combination of saturated fat and sodium from broasted chicken raises your risk of high blood pressure and heart disease. Eating it occasionally is fine, but regular consumption can be detrimental to heart health over time.
Weight gain
With up to 50% more calories than a skinless roasted chicken breast, broasted chicken can easily lead to weight gain if eaten frequently. Pay attention to portion sizes, and balance it out with vegetables, fruits, and whole grains.
Cancer
Studies show a potential link between fried foods high in fat and certain types of cancer. The high cooking temperatures of broasting also produce compounds like acrylamide that may raise cancer risk.
Healthier preparations
Broasted chicken doesn’t have to be completely off limits for those concerned about health. There are some simple ways to make it a bit healthier:
- Opt for breast meat over thighs to reduce fat and calories.
- Skip the skin to slash fat and sodium.
- Enjoy it baked or grilled instead of broasted when cooking at home.
- Eat just a small portion as a side dish rather than a full meal.
- Balance with non-fried vegetables, fruits, whole grains and lean protein.
Nutrition comparison to fried chicken
Since broasted chicken is often assumed to be the healthier choice over fried chicken, it’s worth comparing their nutrition facts:
| Calories | Fat | Sodium | |
|---|---|---|---|
| Broasted (breast with skin) | 221 | 12g | 600mg |
| Fried (breast with skin) | 245 | 15g | 750mg |
Broasted chicken is slightly lower in calories, fat, and sodium compared to fried chicken cooked traditionally. However, it’s still relatively high in these nutrients compared to preparations like baking, roasting, or grilling. Both cooking methods add fat and sodium during preparation.
Is broasted chicken healthy?
Broasted chicken is lower in fat and calories than traditional fried chicken, but higher than skinless roasted or grilled chicken. Enjoyed occasionally, it can be part of a balanced diet. However, regular consumption may increase your risk of obesity, heart disease, high blood pressure, and certain cancers.
To make the healthiest choice, skip the chicken skin, opt for breast over thighs, and balance broasted chicken with vegetables and whole grains. Baked, grilled, or roasted chicken are healthier options for regular meals. While broasted chicken may be delicious, it should be enjoyed in moderation if you’re concerned about your health.
Conclusion
Broasted chicken has a tasty, crispy texture that makes it a popular menu choice. But its high sodium, fat, and calorie content makes it more of an occasional treat food rather than a regular part of a healthy diet. Nutrition experts recommend limiting intake of broasted chicken, and balancing it out with lower calorie whole foods when you do indulge. For the healthiest preparation, bake, roast or grill chicken at home using little or no added fat or salt.
