📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams chicken mince.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 143 kcal | -- |
| 💪 Protein | 25.0 g | -- |
| 🧈 Fats | 5.0 g | -- |
| 🍚 Carbohydrates | 0 g | -- |
| 🌾 Fiber | 0 g | -- |
| Niacin (B3) | 11.0 mg | 69% |
| Vitamin B6 | 0.5 mg | 38% |
| Selenium | 22 µg | 40% |
| Phosphorus | 195 mg | 28% |
| Potassium | 300 mg | 9% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main chicken mince benefits in an athlete's nutrition:
- Extra lean - only 5 g fat per 100 g, ideal during weight loss
- Easily digestible - suitable later in the evening without heaviness
- Excellent protein source with all essential amino acids
- Economical choice - often cheaper than beef mince
🍳 How to Prepare
The best ways to prepare chicken mince, while preserving maximum nutritional value:
- Meatballs: mix with egg, breadcrumbs and spices, bake at 180 °C for 18-20 min
- Wok: quickly stir-fry with ginger, garlic, soy sauce and vegetables
- Stuffed peppers: with rice and herbs, bake at 190 °C for 25 min
⚡ When to Eat?
Versatile - before training (1.5-2 h) and after. Quickly digestible.
🔄 Substitutions and Alternatives
Best alternatives chicken mince:
Turkey mince, beef mince, soy mince, tofu
💡 Tips
- It can be a bit dry when baking - mix in a splash of olive oil
- Spices: paprika, cumin, garlic, coriander - add character
- Fresh mince is light pink - pay attention when buying
- In the refrigerator for 1-2 days, in the freezer for up to 3 months
🍗 Why Chicken Mince Is Convenient
Chicken mince is a versatile and quick-to-prepare protein ingredient. It can be used to quickly make patties, meatballs, fillings and sauces, and its mild taste pairs easily with various spices and vegetables. It is a convenient alternative when you want a leaner option than pork or beef mince, and an excellent choice for those looking to increase protein intake without excess fat.
🥗 Nutritional Value
The nutritional value of chicken mince depends on whether it is made from breast or with skin. Lean mince has about 140–180 kcal and roughly 18–22 g protein per 100 g, while fat content can range from a few grams to more than ten grams. Choosing a leaner option gives you more protein for fewer calories, so it is worth checking the fat content stated on the label.
🍳 How to Use in the Kitchen
- Patties and meatballs: with egg, breadcrumbs and spices.
- Sauces: with tomatoes, onions and garlic, served with pasta.
- Filling: for peppers or zucchini.
- Pancakes: mix with vegetables and cook in a frying pan.
- Taco or burrito fillings: with spices and vegetables.
⚠️ What to Watch Out For
- Fat content: check whether the mince is lean or with skin — calories depend on it.
- Heat treatment: chicken must be cooked thoroughly to the internal temperature so that no pink areas remain.
- Storage: keep fresh mince in the refrigerator and consume within 1–2 days.
- Variety: alternate with beef mince or turkey.
🕐 When to Eat
Chicken mince is suitable at any time of day: as a lunch dish with grains and vegetables, as dinner, or as a protein addition after training. Because it is quick to prepare, it is convenient to include in a weekly meal prep plan — pre-made patties or sauces keep for several days and save time.
Due to its leanness, chicken mince can be drier than pork mince, so it is worth adding a little grated zucchini or onion to patties — they add moisture and flavor without adding many calories. Before shaping the patties, the mince can be seasoned with herbs and spices to make the dish tastier without extra fat.
Chicken mince can also be frozen — divide it into portions and keep it in the freezer so you always have a quick protein ingredient on hand. Thaw in the refrigerator, not at room temperature, to reduce the risk of bacterial growth.