Randy Chandler
Chicken and cheese are both high in calories and protein. Chicken is a good source of lean, low-fat protein and is rich in potassium, while cheese is high in saturated fat and an excellent source of calcium and vitamin A. Chicken cheese steaks and sandwiches are also good sources of vitamin C, but they are high in sodium. While chicken and cheese can be part of a healthy diet, it is important to be mindful of portion sizes and preparation methods to avoid overconsumption of calories, fat, and sodium.
| Characteristics | Values |
|---|---|
| Calories | Chicken has 189 calories per 100 grams, while cheese has 384 calories per 100 grams. A chicken and cheese sandwich contains 390 calories. |
| Protein | Chicken has 23.3 grams of protein per 100 grams, while cheese has 23.5 grams. |
| Carbohydrates | Chicken and cheese sandwiches have a macronutrient breakdown of 40% carbs. |
| Fat | Chicken has less saturated fat than cheese. Cheese is high in saturated fat. Chicken and cheese sandwiches have a macronutrient breakdown of 27% fat. |
| Vitamins | Chicken has more thiamin, niacin, pantothenic acid, and vitamin B6. Cheese has more folate and vitamin B12. Cheese has more Vitamin A and Vitamin D than chicken. Chicken cheese steaks are a good source of vitamin C. |
| Minerals | Cheese is a rich source of calcium, with 81 times more calcium than chicken per 100 grams. Chicken is a good source of potassium, with 696% more potassium than cheese per 100 grams. Chicken cheese steaks provide 10% of the daily recommended intake of iron. |
| Sodium | Chicken cheese steaks and chicken pot pies are high in sodium. |
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What You'll Learn
Chicken and cheese are high in calories and protein
Chicken and cheese are indeed high in calories and protein. A 100-gram serving of chicken contains 189 calories and 23.3 grams of protein, while the same amount of cheese has 384 calories and 23.5 grams of protein. Cheese has significantly more calories than chicken, with 100% to 103% more calories per 100 grams.
Chicken is a good source of lean, low-fat protein, making it a healthy substitute for red meats. It is also rich in amino acids, which help build muscle tissue and maintain bone mineral density. The USDA recommends limiting chicken intake to between two and six and a half ounces of protein per day, with physically active individuals possibly requiring more.
Cheese, on the other hand, is an excellent source of calcium, with 81 times more calcium than chicken per 100 grams. It also provides Vitamin A, Vitamin B12, and folate. However, cheese is high in saturated fat, with 81% more saturated fat per 100 grams than chicken.
Combining chicken and cheese in dishes such as sandwiches, steaks, or salads can result in a high-calorie meal. For example, a chicken and cheese sandwich can contain around 390-450 calories. A chicken Caesar salad with cheese can reach nearly 1,000 calories if not carefully prepared. Similarly, a chicken pot pie can have almost 800 calories per serving due to its buttery crust and gravy.
While chicken and cheese can be part of a healthy diet, it is important to monitor portion sizes and be mindful of the overall calorie and nutrient intake, especially for those watching their weight or with specific health considerations.
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Chicken is a good source of potassium
Chicken and cheese are both high in protein and calories. However, cheese contains more fat and cholesterol than chicken. While cheese is a good source of calcium and vitamin A, chicken is a good source of potassium, thiamin, niacin, pantothenic acid, and vitamin B6.
The amount of potassium in chicken can vary depending on the cut and preparation method. Chicken breast, for example, contains 332 milligrams of potassium per 3-ounce serving. Other cuts of chicken, such as thighs or drumsticks, may have different potassium levels. Cooking methods can also impact the potassium content of chicken.
Consuming enough potassium is important for overall health. The FDA recommends an average of 4,700 milligrams of potassium per day. However, most Americans do not meet this goal and only get about half of their daily requirement. Including potassium-rich foods like chicken in your diet can help boost your potassium intake and provide various health benefits.
In summary, chicken is a good source of potassium, and including it in your diet can contribute to your daily potassium intake and support overall health, especially heart health. However, it is important to handle and cook chicken safely to reduce the risk of foodborne illnesses.
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Cheese is a good source of calcium
Chicken and cheese are both high in calories and protein. While chicken has more thiamin, niacin, pantothenic acid, and vitamin B6, cheese contains more folate and vitamin B12. Cheese is also an excellent source of vitamin A, with 81 times more calcium than chicken.
Dairy products like milk, cheese, and yogurt are especially high in calcium, and your body absorbs the calcium in these products more easily than from plant sources. Parmesan cheese has the most calcium, with 242 mg, or 24% DV, per ounce (28 grams). Other cheeses that are good sources of calcium include partially skimmed mozzarella, marble cheddar, cottage cheese, and ricotta cheese.
While cheese is a good source of calcium, it is important to note that full-fat cheese can be high in saturated fat and calories. Certain cheeses also contain a lot of sodium, which some may need to limit.
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Chicken cheese steaks are high in sodium
Chicken and cheese are both high in calories and protein. While chicken is a great source of potassium, cheese contains more calcium and vitamin A. Chicken cheese steaks, in particular, are a good source of vitamin C and provide good-quality protein, vitamins, and minerals. However, they are also high in sodium and fat.
Chicken cheese steaks are a popular alternative to beef-based cheese steaks, offering a different flavor, texture, and nutritional value. While they contain less fat than beef steaks, they are still considered high in fat, with 15 grams of fat per steak. A chicken cheese steak on a 6-inch roll with onions, a common preparation, contains 450 calories. This can account for 22.5% of the calories in a 2,000-calorie diet.
The high sodium content in chicken cheese steaks is a concern. Sodium, or salt, is often added to processed meats like chicken to enhance flavor and improve texture. While raw chicken breast has a low sodium content, with 50 to 75 milligrams of sodium per 4-ounce serving, processed chicken can contain significantly more. The poultry industry often injects raw chicken with saltwater solutions during processing, a practice known as "saltwater plumping." This adds a significant amount of sodium to the meat, with levels reaching over 400 milligrams per serving. This is a concerning amount, especially for individuals at risk of high blood pressure, as high sodium intake can aggravate this condition and increase the risk of heart disease and stroke.
The cheese in chicken cheese steaks also contributes to the high sodium content. Processed cheeses, such as pre-sliced American cheese, tend to have higher sodium levels than natural cheese due to the use of emulsifying salts in their production. A 1-ounce serving of American cheese contains 377 mg of sodium, which is a significant proportion of the recommended daily intake (RDI). When combined with the sodium from processed chicken, the overall sodium content of the dish becomes quite high.
To reduce sodium intake, individuals can opt for unprocessed or natural foods. Instead of a chicken cheese steak, one could choose a grilled chicken breast with sliced avocado and tomato, which has a lower sodium content. Additionally, rinsing canned or processed foods can help reduce sodium levels by up to 23%. While chicken cheese steaks may be a part of a healthy diet in moderation, it is important to be aware of their high sodium content and make informed choices to maintain a healthy sodium intake.
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Chicken is a good substitute for red meat
Chicken and cheese are both high in calories and protein. However, cheese has 100% more calories than chicken per 100 grams, and chicken has 81% less saturated fat. Chicken is also a good source of potassium, while cheese is rich in calcium and Vitamin A.
Chicken is a versatile and nutritious protein option that is widely available and easy to incorporate into meals. It is a great alternative to red meat, as it is lower in saturated fat and calories. Red meat has been linked to an increased risk of developing heart disease, diabetes, and some cancers. People who ate more red meat in studies tended to die younger, and adding one daily serving of red meat increased the chances of dying during the study period by 13%.
Therefore, chicken is a good substitute for red meat. It is lower in fat and calories and is a good source of potassium and protein. Chicken is readily available and can be found in most supermarkets and grocery stores. It is also a versatile meat that can be incorporated into a variety of dishes, making it a tasty and convenient alternative to red meat.
In addition to chicken, there are other tasty alternatives to red meat. Fish, such as tilapia and sashimi, are excellent, lighter alternatives that are rich in protein. Poultry, such as turkey, is another option, as well as seafood like mollusks. These alternatives can help reduce red meat consumption and provide a healthier and more sustainable diet.
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Frequently asked questions
Chicken is a good source of lean, low-fat protein. It is filled with high-quality proteins and doesn’t contain much fat, especially if you eat lean cuts. Chicken also has more thiamin, niacin, pantothenic acid and Vitamin B6 than cheese.
Cheese is an excellent source of calcium, Vitamin A, and Vitamin B12. It is also a good source of protein. However, cheese is high in saturated fat and calories.
Chicken and cheese can be a good source of protein, vitamins and minerals when consumed together. However, they are high in calories and fat.
The USDA recommends limiting portion sizes of foods like chicken to between two and six and a half ounces of protein per day. Physically active people may need more.
Chicken and cheese can be used in sandwiches, steaks, and quesadillas. However, to make them healthier, you can use spices instead of oil, whole wheat bread, and low-fat cheese.
