Free-Range Chicken
How Many Calories Are in Free-Range Chicken? Nutrition Facts and Benefits
Free-range chicken refers to birds raised with outdoor access, allowing more natural movement and foraging. While its basic nutrition is similar to conventionally raised chicken, feed and activity can modestly influence fat composition and flavor. It’s a versatile lean protein used in countless dishes worldwide and can fit easily into balanced, healthy meal plans.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked, skinless) | 165 kcal | 0 g | 31 g | 3.6 g | 0 g | 74 mg |
| 2 | 1 serving (200 g) | 330 kcal | 0 g | 62 g | 7.2 g | 0 g | 148 mg |
Health Benefits of Free-Range Chicken
- Excellent source of high-quality, complete protein that supports muscle repair and satiety.
- Provides key micronutrients such as niacin (B3), vitamin B6, selenium, phosphorus, and choline.
- Lean when skinless, making it suitable for weight management and heart-conscious eating patterns.
- Pasture access may modestly improve fatty acid profile compared to conventionally raised chicken.
- Versatile and easy to pair with vegetables and whole grains for balanced meals.
Consumption Tips
- Opt for baking, grilling, poaching, or air-frying instead of deep-frying.
- Season with herbs, spices, garlic, and citrus; use healthy oils sparingly.
- Remove the skin to lower fat and calories; keep it on if desired for flavor, but drain excess fat.
- Limit added salt; choose low-sodium marinades and rubs.
- Cook to a safe internal temperature of 74°C (165°F) and avoid cross-contamination.
- Serve with fiber-rich sides like salads, roasted vegetables, brown rice, or quinoa.
- Refrigerate leftovers within 2 hours and consume within 3–4 days.