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. Meat that has been salted, cured, fermented, smoked, or subjected to other treatments to increase flavor or improve preservation is processed meat.
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: The mineral comparison score is based on how many minerals one food has more of than another. 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
One of the most versatile and healthy protein sources is ground chicken. It is lean, simple to cook, and easily takes on the flavors of any dish it is added to. Ground chicken can make your meals taste better whether you’re making chicken meatballs, burgers, tacos, pasta, rice, or salad. But now there’s an important question: how much is 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.
Nutritional Value of Ground ChickenHere are some key nutrients found in a 4 oz (113g) serving of raw ground chicken breast
- 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 Ground Chicken Does a Serving Size Mean? A serving size for ground chicken is usually 4 ounces. or 1⁄4 lb. This has about 150 calories and 25 to 30 grams of protein, so it’s a good choice for lean protein.
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).
Research has shown that eating a lot of red meat, mostly processed red meat, can make you more likely to get heart disease (2).
Different cuts of red meat, especially ground beef and chicken, have different effects on the risk of getting 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).
According to research, overeating red and processed meat, especially ground beef, increases your chance of developing various illnesses, especially colon cancer (5). 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 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?
An 8-ounce serving of ground chicken typically contains between 40 and 45 grams of protein, according to Eat This Much. The exact amount can vary slightly depending on the fat content of the ground chicken.
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, as it contains no fiber, although it is best to avoid chicken that has been cooked in oil, as this can upset the stomach.
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 Are in 4oz Of Ground Chicken? There are 25 grams of protein in 4oz of ground chicken. 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. One pound of boneless, skinless chicken should usually make three to four servings, but this estimate can change depending on how it is cut and how many servings are made.
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.