Shredded chicken can be a nutritious and healthy addition to your diet when prepared properly. The answer to whether shredded chicken is good for you largely depends on how it is cooked and what other ingredients are added. Plain, baked or grilled shredded chicken breast, without skin, provides lean protein and can be part of a balanced diet. However, breaded and fried chicken or chicken dishes loaded with high-fat sauces or cheeses can contribute unnecessary calories, fat, and sodium.
Is shredded chicken healthy?
On its own, shredded chicken breast is a lean and nutritious choice. Chicken breast is an excellent source of high-quality protein, providing all of the essential amino acids your body needs. A 3-ounce serving of shredded chicken breast with no skin contains around 25-30 grams of protein for less than 165 calories and 1 gram of fat. Chicken is also rich in important nutrients like niacin, vitamin B6, selenium, phosphorus and choline.
Compared to red meats like beef, shredded chicken tends to be lower in saturated fat and calories, making it a healthier choice. Replacing red meat with poultry has been linked to lower risks of chronic illnesses like heart disease and diabetes in some studies.
Skinless, shredded chicken can be a very diet-friendly choice that fits well into many types of eating patterns, including:
- High-protein diets
- Gluten-free diets
- Low-carb diets
- Low-fat diets
- Paleo diets
Plain shredded chicken is also an incredibly versatile ingredient. It can be added to salads, soups, wraps, casseroles and more for a nutrition boost.
Potential drawbacks of shredded chicken
While plain shredded chicken is nutritious, the way it is prepared and served can add excess calories, fat, salt and other unhealthy ingredients:
- Breading/frying: Opting for breaded and fried chicken strips, nuggets or cutlets can significantly increase the calories, fat, carbs and sodium.
- Sauces: Creamy sauces and gravies can pack a lot of fat, calories and sodium. For example, just 2 tablespoons of Alfredo sauce contains about 120 calories and 9 grams of fat.
- Cheese: Melting cheese over shredded chicken dishes adds extra calories and saturated fat. A 1-ounce serving of cheddar cheese provides over 110 calories and 6 grams of saturated fat.
- Sides: Serving shredded chicken with high-calorie side dishes like macaroni and cheese, mashed potatoes or fries can drive up calorie intake.
Healthiest ways to eat shredded chicken
To maximize the nutritional value of shredded chicken, aim to enjoy it in healthier recipes without a lot of added fat, carbs and sodium. Here are some of the healthiest preparation methods and recipes:
- Grill, bake or poach chicken breast and shred it yourself.
- Make Greek chicken bowls with shredded chicken, veggies, hummus, feta and pita bread.
- Stir into a healthy salad with greens, tomatoes, avocado and shredded carrots.
- Use in a hearty, veggie-packed soup or stew.
- Make healthy chicken tacos or burrito bowls with shredded chicken.
- Mix with brown rice and stir-fried veggies for a skillet meal.
- Enjoy in a wrap or sandwich with veggies instead of mayo-based spreads.
- Meal prep shredded chicken with roasted vegetables for quick lunches and dinners.
Nutrition facts
The nutrition profile of shredded chicken can vary based on factors like:
- Chicken cut (breast, thigh, etc)
- Serving size
- Whether skin is present
- Cooking method (baked, grilled, fried, etc)
- What other ingredients are added
Here are some of the basic nutrition facts for 3 ounces of cooked, shredded chicken breast with no skin:
Calories | Protein | Fat | Carbs |
---|---|---|---|
165 | 28g | 1g | 0g |
As you can see, plain shredded chicken is low in calories, fat and carbs. It provides a whopping 28 grams of protein in just a 3-ounce serving.
For comparison, here are the nutrition facts for a fried chicken breast strip from a popular fast food chain:
Calories | Protein | Fat | Carbs |
---|---|---|---|
470 | 14g | 32g | 33g |
Breading and frying adds a significant amount of calories, fat and carbs. So even though the protein is slightly lower, baked or grilled chicken is the healthier choice.
Health benefits
Some of the top health benefits associated with shredded chicken include:
High in protein
Chicken is one of the best dietary sources of high-quality protein. The protein in shredded chicken provides amino acids that play many vital roles in your body, including:
- Building and repairing muscle tissue
- Supporting bone health
- Boosting metabolism and weight management
- Balancing hormones and neurotransmitters
- Strengthening the immune system
Protein also keeps you feeling fuller for longer after meals, which can help reduce overeating and snacking between meals.
Low in fat
Shredded chicken made from the breast is very low in fat, especially when the skin is removed. Each 3-ounce serving provides only around 1 gram of fat.
Choosing lean proteins like chicken over higher-fat meats can help reduce your intake of saturated and trans fats, which can improve blood cholesterol levels.
Nutrient-dense
In addition to protein, shredded chicken supplies many other important vitamins and minerals, including:
- Niacin
- Vitamin B6
- Phosphorus
- Selenium
- Choline
These nutrients support energy levels, brain function, antioxidant activity, bone health and more.
May promote weight loss
Shredded chicken is low in calories and fat, making it a smart choice if you’re trying to shed a few pounds. Protein also helps decrease levels of the hunger hormone ghrelin while increasing peptides like GLP-1, PYY and CCK that regulate appetite.
According to one study in 30 overweight women, eating high-protein meals helped increase satisfaction and fullness compared to high-carb, high-fat meals.
Supports heart health
Replacing red meat with white meat poultry like shredded chicken has been linked to improvements in several heart disease risk factors.
One study found that substituting chicken for red meat reduced LDL cholesterol, apolipoprotein B and total cholesterol levels.
Another study showed that switching out red meat for lean chicken and fish significantly decreased triglycerides and VLDL cholesterol.
Downsides and precautions
While shredded chicken can absolutely be part of a healthy diet, there are a few downsides to consider:
- High in sodium: If purchasing a pre-shredded rotisserie chicken or canned chicken, check the label for sodium content. Many contain high amounts of added salt as a preservative.
- Risk of foodborne illness: Raw or undercooked chicken may harbor harmful bacteria like Salmonella or Listeria. Always cook chicken thoroughly to at least 165°F.
- Allergies: Those with an allergy to chicken protein should avoid shredded chicken.
- High histamine levels: Chicken contains high levels of the compound histamine, which may exacerbate symptoms for people with histamine intolerance.
Additionally, breaded and fried chicken or chicken served with creamy sauces should be enjoyed in moderation, as these preparations drive up calorie and fat intake.
The bottom line
Is shredded chicken good for you? Plain shredded chicken can absolutely be part of a healthy diet. Chicken breast is low in calories and fat while providing a good amount of high-quality protein.
However, the way it is prepared and served has a major impact. Breaded, fried chicken or chicken topped with high-fat sauces and cheeses isn’t the healthiest choice and is best enjoyed in moderation. To maximize nutritional value, opt for grilled, baked or poached chicken served with nutrient-dense ingredients.