Chicken nuggets are a favorite among children and remain popular among many adults. The fundamental concept of this dish — breaded and cooked chicken — isn’t inherently bad, but the nutritional content of chicken nuggets can significantly differ. Fast food options are usually not beneficial for health. For instance, a six-piece serving of Popeyes chicken nuggets has 225 calories, 14 grams of fat, and 345 milligrams of sodium (source: Health). Given that six nuggets aren’t very filling, this nutritional profile isn’t ideal.
McDonald’s chicken nuggets are among the least healthy. Although white boneless chicken is listed as the primary ingredient, it’s unclear how much actual chicken is present in their nuggets. “White boneless chicken is almost purely protein, featuring an impressive 0.2 protein (grams) [to] kcal ratio with less than 20% fat,” Christopher Ochner, PhD, a research associate at New York Obesity Nutrition Research Center at St. Luke’s Roosevelt Hospital Center, mentioned to Livestrong. “McNuggets, conversely, have a subpar 0.046 protein [to] kcal ratio with 57% of kcal derived from fat. This implies that ingredients other than chicken predominantly influence the macro-nutrient profile.”
Pay attention to the ingredients and cooking process of chicken nuggets
Although most chicken nuggets contain some real chicken meat, this does not inherently make them a healthy option. According to Eat This, Not That!, numerous nuggets include additional ingredients and fillers that significantly increase fat and calorie content. They are often fried to achieve their crunchy exterior, further adding to the fat and calories.
Amy Gorin, MS, RDN, noted that chicken nuggets can be consumed as long as attention is paid to certain aspects. This involves considering the quality of meat used and monitoring the sodium and protein levels in each serving. Additionally, it’s crucial to observe the breading, which can contribute significantly to calorie count. “Ideally, the breading should be composed of whole-grain ingredients like whole-wheat flour or corn—or a starchy vegetable such as potatoes,” Gorin informed Eat This, Not That!. “I also suggest opting for baked nuggets instead of fried ones to reduce fat content.”
To make healthy chicken nuggets at home, coat chicken breast pieces with whole-wheat flour or another whole grain. Instead of frying, bake them in the oven to avoid excess oil.
