NEW YORK – All cuts of chicken are great for you, but on a number of metrics, the humble breast takes top prize.

Along with containing nutrients that are involved in repairing the body’s tissues, building immunity and boosting energy, chicken breast is lower in saturated fat than thighs, legs and wings, making it a smart choice for people concerned about their heart health.

Here are a few ways that chicken breast benefits your body.

On a per-calorie basis, there are not many whole foods richer in protein than chicken breast.

“You’d have to eat protein powder to get more protein,” said Dr Dave Bridges, a biochemist and associate professor of nutritional sciences at the University of Michigan.

There are no carbohydrates and little fat in chicken breast, especially if you remove the skin, said Dr Heidi Silver, director of the Diet, Body Composition and Metabolism Core at Vanderbilt University.

One 99g serving of boneless, skinless chicken breast contains about 160 calories and 32g of protein. That is almost half the recommended daily amount for the average 84kg adult. (Some research suggests that people who do regular strength or endurance training may benefit from consuming more protein a day.)

In comparison, a similar serving of farmed Atlantic salmon contains about 206 calories and 22g of protein.

In addition to building muscle, protein is essential for repairing cells, making antibodies that fight disease and producing the enzymes that keep systems running. “The entire body is built from protein,” Dr Silver said.

Chicken breast is very low in saturated fat – the kind associated with high cholesterol and other risk factors for heart disease, Dr Bridges said. One 99g serving has just 1g.

Chicken also contains a modest dose of oleic and linoleic acids, two kinds of fat that have been shown to support heart health, he added.

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