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And many adherents of a healthy diet and lifestyle. It is an excellent source of lean protein. Dieters who consume enough protein will maintain muscle mass and a healthy metabolism. However, calculating the amount of chicken breast per 100 grams and the number of kcal contained in a chicken breast can be a difficult task, since its nutritional value depends on many factors.

Calories and carbohydrates in chicken breast

Table - Nutritional value of skinless and boneless chicken breast

Chicken breast is excellent, they have almost no fat and sodium. They also have zero grams, so they are the most low-carb food there is. The approximate glycemic index of chicken breast (raw, skinless, boneless) is zero. Because it is such a versatile food, it can easily be included in any healthy diet.

To calculate how many calories are in a chicken breast, you need to take into account the cooking method and additional sources that can be used during cooking. First of all, it is affected by the size of the chicken breast. One serving usually weighs about 100 grams and is about the size of your palm.

Many packaged chicken breast portions, however, are much larger. So if you decide to use it, most likely your portion is larger.

And, of course, if you leave the skin on the fillet, this immediately increases the proportion of fat, calories and energy value. A whole chicken breast with skin contains 366 calories, 55 grams of protein, 0 grams of carbohydrates, 14 grams of fat, 4 grams of saturated fat and 132 milligrams of sodium.

The cooking method, as well as any sauces or dressings you add to it, also make adjustments. 85 grams of grilled chicken contains 170 calories, 1 gram of carbohydrates, 11 grams of fat and 15 grams of protein.

One medium-roast chicken breast contains 364 calories, 34 grams of protein, 13 grams of carbohydrates, 18 grams of fat and 697 milligrams of sodium. Boiled chicken breast with 113 calories is a different story

Health Benefits of Breast

Chicken breast is an excellent source of lean protein. Protein helps the body maintain existing muscle mass, as well as build new muscle mass if you are doing a strength training program.

Chicken breast also has an excellent chemical composition: it is a very good source of selenium, phosphorus, vitamin B6 and niacin. The amount of sodium may vary depending on the cooking method, but it is also generally very low.

Selection and preparation

You can purchase chicken breasts that are pre-cut and ready to use. Many grocery stores and wholesale warehouses also sell individually packaged frozen breasts. If you choose this option, check the label as they are often high in sodium.

When cooking with chicken, make sure to cook at the proper temperature for safety reasons.

Boneless chicken should be cooked at a temperature of 75 degrees Celsius, if there are bones, then at a temperature of 80 degrees. Be sure to thoroughly clean any surfaces that raw meat will come into contact with.

Chicken meat should be stored in the refrigerator. If frozen, it can last up to nine months.

Healthy cooking methods

The way you cook a chicken breast can add hundreds of calories to the total amount of calories and fat in the dish. The healthiest methods for processing meat are grilling, baking or boiling. Regular frying or sautéing in oil will add fat and calories.

In addition to this, adding ingredients such as olive oil, barbecue sauce or any other will increase the calorie content and fat content of the dish.

Need a quick and easy chicken breast dish? Breast with potatoes and vegetables can be prepared for future use on Sunday evening to provide yourself with dietary lunches for the week ahead. Pack each portion separately and keep it in the refrigerator, when you come home after a long day at work, they will be waiting for you, just take them out and heat them up.

However, remember that you can also use low-calorie chicken breast in a variety of dishes. For example, low-carb stuffed chicken breasts are one way to enjoy lean protein if you're on a low-carb diet. You can also add chicken breast to your favorite salad, soup, or make a pita pocket and fill it with vegetables and chicken for a healthy lunch or dinner.

Afterword

Remember that although chicken breast is a healthy low-calorie food, consuming too much of it can still lead to weight gain. Control your portions and have a nutrition plan that includes all your meals to achieve and maintain a healthy weight.

Chicken breast is a high protein animal food, low in fat and carbohydrates; It is because of these characteristics that brisket is widely used in weight loss diets and is also often used in dietary regimens typical of bodybuilding in both the mass phase (called bulk) and the definition phase.

Chicken breast is an extremely versatile food. This is a very nutritious food that can be prepared using various methods: frying, boiling, steaming, etc. In addition, the skin part of the breast is a good product both for accompaniment of first courses and for baked goods.

Nutritional value of chicken breasts

Now let's look at the nutritional value of a product, 100 grams of which contain:

Thus, the total energy value per 100 grams is 100.0 kcal, including 93% protein and 7% lipids (1/3 saturated and 2/3 unsaturated, about 1/3 monounsaturated and 1/3 polyunsaturated).

Healthy cooking methods

The cooking method can add hundreds of calories to the final amount of fat and calories in your meat. Baking or boiling are generally the healthiest and lowest calorie cooking methods.

The amount of kcal depends on the cooking method any type of meat. It is believed that most of the calories come from fried fillets. Additionally, adding seasonings such as

• barbecue sauce;
• breading;
• mayonnaise;
• honey or dipping in syrups also increases calorie and fat intake.

In this form, the dish turns out juicy and aromatic, but harmful to health.

Therefore, baked or boiled product is, as a rule, the healthiest type of meat with the lowest calorie content.

How many calories are in fried chicken breast?

Fried brisket gives us 145 kilocalories with a high protein content of at least 22 grams, with 7 grams of fat and more than one gram of carbohydrates.

The value of the breast grilled barely changes, especially if spray oil is used. Calories and fat increase slightly due to the presence of oil in the pan. The approximate total is 151 calories, with 2 grams of fat and 22 grams of protein, the same as the fried or baked version. As for minerals and vitamins, they do not suffer from any noticeable changes.

Boiled briskets and their calorie content:

The most useful product with the least calories can be obtained in boiled form. Since during the boiling process, fats are absorbed into the broth. Therefore, when cooking, it is best to drain the first two broths and use the third one, this will reduce the calorie content of the meat.

A breast prepared in this way will contain only 109 kcal per 100 g. Therefore, this option is regularly used in diets.

How much protein is in boiled chicken breast?

The protein content is one of the selling points of the product, making it one of the favorite protein sources for athletes who want to build muscle while maintaining a diet. This may be the only category in which chicken breast skin is an advantage (albeit a small one). Skinless breast contains 24 g protein. This amount increases to 25 grams of protein when chicken breast is consumed with the skin.

In addition, white meat stimulates rapid recovery of muscle tissue and balances the content of vitamins and minerals.

How many vitamins and minerals are there in breast?

In addition to its nutritional benefits, breast meat contains sufficient amounts of vitamins and minerals that are essential for our body. Skinless or not, breasts contain vitamin C, calcium, iron and several different types of vitamin B.

It should be noted that if meat has dietary properties, it has health benefits. Low cholesterol in meat helps to digest easily. If you use it regularly, your metabolism is normalized and your immune system is strengthened. It is believed that chicken meat is an excellent preventative product for cardiovascular diseases. This helps strengthen the nervous system, hair and nails, and has a positive effect on metabolic processes.

Remember that while chicken breast is a healthy low-calorie food for dieters, overeating any food can lead to weight gain. Use smart patch management tools and strategies with these foods and on all of your meals and snacks to achieve and maintain a healthy weight.

Chicken, like turkey, is a dietary product whose beneficial properties help in the fight against excess weight. 100 grams of boiled chicken breast contains 137 calories, so you can eat it without worrying about your figure. The product contains vitamins A, groups B, E, C, as well as potassium, zinc, copper and manganese. Regular consumption of white meat saturates the body with protein, strengthens the human immune system and has a beneficial effect on the functioning of the heart and blood vessels.

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The benefits of chicken breast

The beneficial properties of chicken breast are due to the high content of biologically active substances in its composition:

1. 1. Glutamine is an amino acid that, together with vitamin B3, has a beneficial effect on the nervous system.
2. 2. Vitamins A, E, C, B, as well as lipids and antioxidants are good prevention of hypertension, atherosclerosis and ischemia. Regular consumption of meat reduces the risk of developing cancer.
3. 3. Phosphorus ensures normal absorption of calcium, which strengthens bones and teeth.

Despite the fact that the calorie content of skinless chicken breast is only 123 kilocalories per 100 grams, it is very filling. After consuming it, a person does not feel hungry for a long time, which allows him to reduce the portions of food consumed.

Chicken is good to eat for people with stomach ulcers, gastritis and enterocolitis, as the meat neutralizes the increased acidity of gastric juice.

Homemade broth contains cysteine, which thins phlegm, so it is used as a natural remedy for diseases of the respiratory system. It also strengthens the immune system and helps in recovery after surgery.

Energy and nutritional value

Below is the calorie content of chicken carcass parts, as well as the ratio of proteins, fats and carbohydrates (BPJU) per 100 grams of product:

Diet recipes

When creating a menu, it is important to remember that the calorie content of meat is affected by the method of its preparation.

Nutritionists advise avoiding eating fried, smoked and grilled chicken. The best option is boiled or steamed breast with stewed vegetables as a side dish.

Delicate cream soup with mushrooms

To prepare the soup you will need:

• chicken breast - 1 pc.;
• onions - 1 pc.;
• champignons - 200 g;
• young zucchini - 200 g;
• carrots - 1 pc.;
• cream cheese - 80 g;
• fresh herbs;
• salt, ground black pepper - to taste.

Recipe:

1. 1. Pour 1 liter of water into a saucepan and add chopped onion, carrots, zucchini and chicken breast. Add salt and cook over medium heat for 15 minutes after boiling.
2. 2. Drain the finished broth into a separate bowl.
3. 3. Crush vegetables and chicken into puree. To make it liquid, you need to gradually add broth to it.
4. 4. Cut the mushrooms into large slices and fry in olive oil.
5. 5. Add cheese and mushrooms to the cream soup, mix the ingredients thoroughly until smooth. The cheese should be completely melted.
6. 6. Pepper the finished soup and sprinkle with fresh herbs.

Vegetable salad

Vegetable salad is an easy-to-make dish that contains affordable and healthy ingredients:

• chicken fillet – 200 g;
• bell pepper - 1 pc.;
• cherry tomatoes (can be replaced with regular tomatoes) - 150 g;
• balsamic vinegar - 1 tsp;
• olive oil - 3 tbsp. l.;
• parsley, lettuce;
• salt, Provençal herbs - to taste.

Preparation:

1. 1. Salt the fillet and roll in Provençal herbs.
2. 2. Wrap the meat in foil, place on a baking sheet and place in the oven until cooked. As an alternative to the oven, you can cook the chicken in a slow cooker.
3. 3. Chop the lettuce, tomatoes and bell peppers and place on a plate. Drizzle with oil and balsamic vinegar.
4. 4. Cut the finished chicken meat into thin slices and place on lettuce leaves.

Baked chicken with vegetables

Chicken breast baked with fresh vegetables is the perfect low-calorie lunch. It will not only satisfy the feeling of hunger, but also provide gastronomic pleasure to a losing weight person.

List of ingredients:

• chicken breast - 250 g;
• zucchini - 1 pc.;
• broccoli - 200 g;
• olive or sunflower oil - 1 tbsp. l.;
• fresh herbs;
• salt, Provençal herbs, ground red pepper - to taste.

Preparation:

1. 1. Rub the meat with the seasoning mixture and put it in the refrigerator overnight to marinate.
2. 2. Chop the vegetables, add salt and place in a baking dish, having previously greased it with oil.
3. 3. Lightly beat the meat and place it on the vegetables.
4. 4. Bake for 30 minutes at 180º C. Check the readiness of the meat with a knife or toothpick.
5. 5. Sprinkle the dish with herbs before serving.

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Chicken is a popular product that regularly appears on our tables. Many people like chicken fried or baked in the oven without oil, while others prefer it boiled or stewed.

As a rule, poultry meat is salted, but sometimes it is eaten without salt, replacing it with aromatic herbs and seasonings. The variety of chicken preparations is simply amazing. But what are the calories in chicken cooked in different ways? Let's find out more!

No type of meat contains as many important substances for the human body as chicken. It contains calcium, magnesium, phosphorus, potassium, iron, as well as valuable vitamins A, B1, B2, B2, B3, B5, B6, B9, C, E and a number of amino acids. But the most important thing is that it is a source of easily digestible protein, which activates the growth of muscle mass.

Useful properties of chicken meat:

• activation of muscle growth;
• strengthening nails and hair;
• acceleration of metabolic processes in the body;
• positive effect on the functioning of the reproductive organs;
• normalization of the nervous system, reduction of stress and anxiety levels;
• maintaining normal blood pressure.

Nutritionists recommend consuming domestic chicken, since artificially bred birds are often raised with hormones and treated with antibiotics. Among all the methods of preparing chicken, preference is best given to boiling, steaming, stewing or baking, but in no case frying. The fact is that during frying, protein molecules are damaged, the amount of fat increases, and carcinogens are released.

It is also not recommended to eat smoked chicken, since, in addition to natural smoking, there is another way to obtain this tasty meat - chemical processing, during which phenols and carcinogens are formed.

It is important to remember that the most dangerous part of the chicken is the skin, as it acts as a kind of garbage can for birds. It is in it that toxins, metals and other harmful components present in polluted air accumulate. Therefore, the skin must be removed.

Calorie content of chicken (per 100 g)

The calorie content of raw chicken with skin is 190 kcal. It also contains:

• proteins - 19.12 g;
• fats - 12.10 g;
• carbohydrates - 0.30 gr.

The calorie content of raw skinless chicken is reduced to 178 calories, and the amount of fat is reduced by almost a third - to 7.23 grams. The amount of protein is 19.55 g, and the amount of carbohydrates is only 0.26 g.

Table of calorie content of different parts of chicken per 100 grams

The caloric content of various parts of chicken deserves special attention, since we rarely cook a whole bird. As a rule, many people prefer white meat from chicken breast. Others are delighted with chicken wings or legs (fried or baked in the oven). Let's find out how many calories they contain per 100 grams.

How many calories are in a chicken thigh? A raw chicken thigh contains 184 kcal. At the same time, the BZHU indicators are as follows: 20.3 g / 11.16 g / 0.13 g. Boiled chicken thigh is only slightly lower than these indicators.

Calorie table for chicken cooked in different ways (per 100 g)

Before you create your diet, you need to know exactly how many calories are in chicken prepared in one way or another. The easiest way is to present the calorie content of chicken per 100 grams in a table indicating the BJU for each individual dish.

As you can see, the calorie content of boiled skinless chicken is reduced to 145 kcal compared to conventional preparation, and the amount of fat drops by more than 5 times. Naturally, this option for cooking chicken is the healthiest.

If you like fried chicken, it is better to cook it in the oven. It is best to have no skin, since in this form the calorie content is lower and the amount of fat is reduced by 15-20%. But chicken baked in foil has only 100 kcal.

You can find out what kind of chicken you are allowed to eat during the diet from the video:

Boiled chicken fillet is the main product of most low-carb diets, as it contains a minimum of calories. Unlike chicken drumsticks, wings and thighs, breast contains less fat and tastes almost the same. It is chicken fillet that is popular in the diet of most athletes, as it contains a large amount of animal protein and vitamins and minerals necessary for the functioning of the body.

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BJU content per 100 grams of chicken fillet

Chicken breast is a dietary food. Knowing the protein content in it, you can easily calculate how much of the product you need to eat. For the normal functioning of the human body, it is necessary to consume 80 grams of protein per day. There are at least 23 grams of protein per 100 grams of finished fillet. To meet the daily requirement, you need to eat 300 grams of this meat, taking into account other products.

Due to its high protein content, breast meat is ideal for reducing body weight without harming muscle mass.

Based on the type of meat preparation, the content of BJU per 100 grams changes as follows:

Fresh chicken has a lower protein level compared to oven-baked and boiled chicken. This is explained by the fact that during cooking, about 20% of the water disappears. Therefore, a 100-gram fillet after cooking weighs 75-80 grams. As a result, the amount of protein in chicken breast increases after processing.

Fillet is easily digestible and does not burden the gastrointestinal tract. For this reason, you can eat it even in the evening without fear of gaining extra pounds. It refers to the white type of meat, according to doctors, culinary specialists and nutritionists. The dietary product contains much less fat compared to red meat. There is a negligible amount of carbohydrates in it. The red variety includes beef, pork, lamb, and turkey.

Calories and vitamins

The calorie content of raw chicken does not exceed 113 kcal per 100 grams. Skinless breast contains an average of 114 kcal. Depending on the cooking method, sirloin contains the following number of calories:

• boiled - 137;
• smoked - 117;
• steamed - 113;
• fried - 161.8;
• baked - 119.3;
• grill - 166.

Composition of the dietary product indicating the percentage:

• water -60%;
• protein -25%;
• fats - about 8%;
• the remaining 7% is divided between elastin, collagen, amino acids and protein compounds.

Chicken dishes not only look appetizing, but are also rich in microelements and vitamins. The amount of nutrients per 100 grams of white meat is indicated in the table:

In addition to the above substances, chicken contains 84.9 mg of magnesium, 62.3 mg of sodium, 75.8 mg of chlorine, 172.5 mg of phosphorus, 295 mg of potassium, 9.4 mg of calcium. The meat contains the following microelements (daily requirements are indicated in parentheses):

• iron - 1.81 mg (9.3%);
• iodine - 6.89 mcg (4.7%);
• cobalt - 13 mcg (118%);
• manganese - 0.03 μg (1.3%);
• copper - 74 mcg (8.3%);
• fluorine - 0.13 mg (8.5%);
• chromium - 8.49 mcg (19.2%);
• zinc - 1.51 mcg (16.8%).

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...