I, like many of you, am faced with a variety of chicken choices when I go to the grocery store each week. Do I buy organic, free-range, pasture raised or conventionally raised? The choices seem to be growing by the year, but is one superior to the other?
Much like beef, I believe that chickens raised in a way that closely resembles the lives their wild ancestors live (e.g. 24/7 access to open pastures & ability to forge for insects and other food sources) provides a better animal welfare situation than that of birds caged in confined quarters.
When looking into potential environmental impacts of pasture raised chickens, the research is mixed. Some individuals contend that pasture raised chickens take more resources to produce (source) while other cite the facts that these chickens eliminate the need for fertilizer and their food sources don’t require any herbicides to produce (source).
Those aspects are important to consider when purchasing your chicken, but the main goal of this week’s menu spotlight is to determine if pasture raised chicken is nutritionally superiority to its conventional counterpart.
Let’s take a quick look at the macronutrients contained in both pasture & conventionally raised chicken. One cup of a roasted chicken breast contains 231 calories, 43 grams (g) of protein, 5 g of fat and 0 g of carbs. It should be noted that different parts of the chicken, skin-on or skin-off, contain different nutritional values. No matter what part of the chicken you prefer, they all contain a substantial amount of protein.
To determine which one is nutritional superior, were going to have to look at their respective micronutrients. Luckily, the American Pastured Poultry Producers Association (APPPA) performed a study in 2013 comparing the micronutritional difference between pasture raised and non-pasture raised chickens. The results of their study showed that pasture raised chickens were higher in vitamin D3 and E, both of which are important to mitigating auto immune diseases.
The APPPA study also discovered that the pasture raised chicken contained an omega 6 to omega 3 fatty acid ratio of 5:1 while the standard 6:3 ratio for conventionally raised chicken is 15:1 (source). This is important because recent research suggest that foods containing large amounts of omega 6’s (e.g. vegetable oils & fast food) could lead to inflammatory disease like cardiovascular disease, obesity, cancer, and more (source).
After looking at the preliminary evidence, I have reached a verdict: pasture raised chicken is nutritional superior. Yes, a pasture raised chicken from the store or a local farmer could cost 2-3 times more than a conventionally raised chicken, but like the old saying goes “You get what you pay for.” If chicken is one of your primary protein sources, and you are interested in optimizing your nutrition, you may want to think about forking over the extra dough.
If you’re a regular consumer of pasture raised chicken, I’d love to hear some of your go to recipes. One of my favorite recipes that uses chicken, pasture raised or not, is chicken pot pie soup (recipe link). I skip the pie crust and do my best to use gluten-free ingredients, but I highly recommed you do yourself a favor and make it tonight! Feel free to send a pic of your delicious chicken recipe to us on social media (Facebook, Instagram or Twitter) or you can email it to firstname.lastname@example.org.
You can also take advantage of the complimentary fitness consultations we’re currently offering by emailing us. Whether you need advice on nutrition or just want workout tips, I’d be happy to set up an appointment with you to discuss how you can improve your fitness.