About 30 grams protein and about 160 calories per 100 grams for skinless chicken breast and legs and thighs are higher in calories.
Make it gut friendly: Roast 120 to 150 grams chicken breast and serve with a large mixed salad and a bowl of rajma or chickpeas for fiber and prebiotics.
Protein quality matters but your gut needs fiber to break down and absorb nutrients well because fiber feeds good bacteria that produce short chain fatty acids which protect the gut wall and help reduce inflammation. Without fiber, heavy protein meals can feel heavy and may not be fully absorbed. Aim at least 25 to 35 grams fiber per day from whole grains, pulses, vegetables, fruits, nuts and seeds.
(Disclaimer: This story is not for professional medical advice and does not substitute any medical advice; it is strictly for educational purposes alone.)