How healthy are chicken nuggets?
Are chicken nuggets healthy? It can fit a healthy diet occasionally. Chicken nuggets score 20/100 on the HowHealthyIs Score: 100 g provide 268 kcal, 12 g protein and 1.9 mg vitamin E. Chicken nuggets give protein, but as formed, breaded and fried chicken they bring more fat and salt and less protein than plain chicken. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken nuggets rank higher than 20% of them.
Counts in favor (% daily value per 100 kcal)
- Protein9%
- Vitamin E5%
- Magnesium2%
- Fiber2%
- Iron2%
- Potassium2%
- Calcium1%
- Vitamin A1%
- Vitamin C0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium9%
Raw NRF9.3: 24 minus 15 = 8. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken nuggets?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 268 kcal | 289 kcal | |
| Protein | 12 g | 13 g | 26% |
| Carbohydrates | 16 g | 17 g | 6% |
| Fiber | 1.6 g | 1.7 g | 6% |
| Sugars | 0.7 g | 0.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 17 g | 19 g | 24% |
| Saturated fat | 3.6 g | 3.9 g | 19% |
| Omega-3 fats | 0.5 g | 0.5 g | |
| Vitamins | |||
| Vitamin A | 16 µg | 17 µg | 2% |
| Vitamin C | 0.4 mg | 0.4 mg | 0% |
| Vitamin D | 0.3 µg | 0.3 µg | 2% |
| Vitamin E | 1.9 mg | 2.1 mg | 14% |
| Vitamin K | 10 µg | 11 µg | 9% |
| Vitamin B12 | 0.2 µg | 0.2 µg | 10% |
| Folate | 35 µg | 38 µg | 9% |
| Minerals | |||
| Calcium | 47 mg | 51 mg | 4% |
| Iron | 0.9 mg | 1 mg | 6% |
| Potassium | 206 mg | 222 mg | 5% |
| Magnesium | 25 mg | 27 mg | 6% |
| Zinc | 0.8 mg | 0.8 mg | 8% |
| Sodium | 540 mg | 583 mg | 25% |
Source: USDA FoodData Central, "Chicken, nuggets, dark and white meat, precooked, frozen, not reheated" (FDC 172111). Values rounded.
Why are chicken nuggets good for you?
- 13 g protein in 6 nuggets, 26% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.1 mg vitamin E in 6 nuggets, 14% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 0.2 µg vitamin B12 in 6 nuggets, 10% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use them
- Baking at home with chicken breast and breadcrumbs
- Serving with vegetables instead of fries
What should you watch out for?
- Salty; dipping sauces add sugar and more salt. Fast-food portions with fries add up quickly.
What can you eat instead of chicken nuggets?
Foods you can use the same way with a higher HowHealthyIs Score.