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Calories and health benefits of chicken breast
5 750 2 minutes to read
Chicken breast is the basis of a diet for weight loss 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
- Health Benefits of Breast
- Selection and preparation
- Healthy cooking methods
- Recipes and cooking tips
- Afterword
Who should definitely include chicken in their diet?
Meat helps in the treatment of diabetes, peptic ulcers, gout. Regular consumption of boiled chicken prevents the occurrence of hypertension, stroke, atherosclerosis, and heart disease.
Older people especially should focus on poultry in their diet. The meat of young animals brings the most benefits, as it is rich in vitamins, minerals, high-quality protein and glutamine. It is preferable to eat domestic chicken, since the store-bought product contains harmful substances that are deposited as a result of specific feeding.
Boiled chicken dishes are healthy food and give the body energy. Meat-based broth helps cure a recent cold or restore defenses after surgery. The rich broth will relieve the consequences of food poisoning and energize a weak body. Boiled chicken is an excellent food for pregnant women.
Beneficial features
Boiled chicken breast is indispensable for dietary nutrition. It can be consumed in their diet without harm by small children, the elderly, as well as people with gastrointestinal disorders. Low-calorie boiled breast also helps those who want to lose extra pounds to replenish their body with useful substances. The rich content of nutrients, protein and vitamins makes boiled chicken breast the main dish for athletes, ensuring the supply of most essential substances to the body. Chicken breast helps strengthen the immune system and can become part of preventative measures to prevent stroke and heart attack. Thanks to the vitamin B contained, nails grow healthy and the skin looks healthy. Eating boiled chicken breast helps strengthen bones and teeth, memory becomes better, and wounds heal faster.
How to cook chicken correctly
Due to the fact that the calorie content of chicken fillet is minimal, it is used in all kinds of diets. However, combining it with other products is not prohibited. In addition, other parts of the bird can be eaten. When using legs or chicken breast, after rinsing, place them in a pan of water and bring to a boil. It is recommended that after 5 minutes of cooking, drain the water, pour cold clean water over the meat, and only then continue cooking it. As a result of these actions, you will be able to get rid of hormones and antibiotics if they were used in raising poultry. After this, the meat should be salted and cooked until tender, then cut into small pieces. An excellent addition to boiled chicken, including in the diet menu, would be rice, washed and boiled in salted water.
Can chicken meat be harmful?
Fortunately, chicken brings more benefits to the human body than harm. But nevertheless, chicken meat can also be a source of harm.
The greatest harm to the body can be caused by eating the skin and dark parts of chicken meat..
It is in the skin that harmful substances that enter the chicken’s body during its life accumulate. Therefore, before boiling a piece of chicken, it is recommended to remove the skin from it.
Insufficiently processed chicken meat can cause putrefactive processes and the proliferation of harmful bacteria in the colon. As a result, the entire body can be poisoned. And exacerbation of gastrointestinal diseases is possible.
In order for chicken to bring benefits and not harm to the body and the above-described troubles, the following rules must be followed:
- Heat-treat chicken thoroughly - boil and bake more often than fry.
- Eat chicken in combination with vegetables for better digestion.
- Do not overeat chicken (or, indeed, any other product).
During their lifetime, chickens can suffer from salmonellosis, which, if transmitted, can cause problems in the human body. If the chicken has not undergone thorough heat treatment, then this is a very real risk.
Incredibly tasty and healthy dishes can be prepared from chicken meat. This product has a lot of useful properties and is distinguished by its low calorie content. It is chicken that is included in all dietary menus and decorates many low-calorie dishes. We suggest finding out how many calories are in chicken and how this indicator depends on the method of its preparation or the parts of the carcass used.
Application
In cooking, chicken meat takes its own deserved place with a rich variety of all kinds of recipes. Chicken breast is most valued due to its taste, nutritional value, low calorie content and low fat content. It is great for preparing dishes that have incredible taste, beauty and health benefits. Chicken breast makes excellent chops; it is indispensable for cutlets, kebabs, rolls with vegetables, chicken fingers and sausages. Boiled breast is often used as the main ingredient in a variety of salads, vegetable soups, stews, minced meats, and pates. As a side dish, it goes well with vegetables in almost any form: they can be fried, boiled or baked. It is also possible to use legumes, mushrooms, all types of cereals, cheeses and even fruits.
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Chicken calories
- Boiled chicken. Its calorie content is only 135 Kcal/100g. Therefore, you can safely enjoy tender boiled meat and not worry about weight gain. However, if you use the fattest parts of the chicken or meat with skin, the figures will rise to 195 Kcal/100g.
- Fried chicken. Calorie content - 210 Kcal/100g. The indicator is quite low compared to other types of fried meat.
- Grilled chicken. Calorie content - 92 Kcal/100g. This low level is achieved due to the fact that most of the fat is rendered during the cooking process.
- Smoked chicken. Calorie content - 260 Kcal/100g. If you remove the skin from the chicken during cooking, the caloric content will be reduced by almost half.
- Baked chicken. Its calorie content is 207 Kcal/100g.
Calorie content of individual parts of chicken
It is important to know that different parts of chicken have their own calorie content. For example, we give the calorie content in boiled form.
- Thighs - 158 Kcal/100g.
- Back - 306 Kcal/100g.
- Wings - 186 Kcal/100g.
- Breast – 113 Kcal/100g.
In the articles in this section you will find many interesting and healthy dishes that you can prepare at home and please your loved ones.
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Chicken meat is the most common and often used as food. Various dishes are prepared from it (both first and second), salads, soufflés, and used as a filling in pies and baked goods. In addition to the fact that the product is very tasty, it is also healthy, especially for those who want to lose weight.
Nutritional value of meat
Chicken contains a large amount of protein (various, from collagen and elastin, which is good for joints, to cartilage proteins), a wide range of amino acids, glutamic acid, minerals (zinc, phosphorus, iron, potassium), vitamins (E, A , group B, C, PP), essential oils. It also contains small amounts of cholesterol and fat.
The composition of BJU for boiled skinless chicken includes 25.2/7.4/0.0 g, respectively, per 100 grams of the finished product.
Below are the indicators of BJU of poultry prepared in different ways:
- With skin - 25.0/12.0/0.0 g
- Baked - 20.39/11.43/1.52 g
- In the sleeve - 17.97/10.97/1.84 g
- Fried - 26.0/12.0/0.0 g
- Smoked - 27.58/8.2/0.0 g
- Baked with mushrooms and corn - 9.9/1.7/6.3 g
- Boiled (cooked in a slow cooker with vegetables) - 9.5/0.5/1.9 g
- Stewed with vegetables - 7.1/5.5/9.6 g
- Baked Creamy Chicken with Broccoli - 9.9/4.1/4.3 g
- Fried in soy sauce - 14.7/15.7/2.5 g
- In orange sauce - 12.6/10.8/3.2 g
- Fried (without oil) - 22.9/1.9/1.1 g
- In orange marinade - 8.8/5.1/4.2 g
- Baked fillet in the oven with cheese - 22.3/9.7/0.2 g
- Indicators of breast baked in the oven - 16.4/2.5/2.2 g
- Snack “Chicken in Orange” – 17.114/.0.8/3.6 g
- With pineapples in soy sauce - 11.1/11.0/5.3 g
- Whole without skin - 23.3/6.0/0.3 g
- Breast - 28.7/5.0/0.2 g
- Legs - 27.4/11.7/0.0 g
- Whole, cooked in a convection oven - 20.4/9.4/2.0 g
Nutritional value, calorie content of chicken breast baked in the oven
The average calorie content of raw chicken fillet varies within slight limits around 110 kcal per 100 g of product. This part of the bird has the highest protein content, and the composition of chicken breast baked in the oven is of the best quality. To assess the nutrient content of chicken, you can consult the table. The minced meat was prepared from skinless poultry and can be considered average.
The data is given for 100 g of pulp taken from a specific part of the carcass:
| Type of meat | Calories | Fats, % | Proteins, % | Carbohydrates, % |
| Hips | 185 | 11 | 21,3 | 0,1 |
| Breast | 113 | 1,9 | 23,6 | 0,4 |
| Shin | 198 | 14 | 18 | 0,1 |
| Ground meat | 143 | 8,2 | 17,45 | 0,03 |
Depending on the recipe and method of preparation, chicken dishes can be quite high in calories. However, boiled or baked breast used in the diet, cooked without adding fat or with a minimum amount of fat, remains the leanest chicken meat.
Chicken calories
It is quite difficult to say how many calories are in this meat. It all depends on the cooking option. Steam chicken is the lowest in calories - 135 kcal per 100 grams of product. Boiled without skin - 170 units.
Let's look at the performance of poultry prepared according to different recipes:
- With skin - 214.0 kcal.
- Baked - 200.01.
- In the sleeve - 174.56 units.
- Indicators for fried - 210 kcal.
- Smoked - 184 units.
- Baked with mushrooms and corn – 82.
- Boiled in a slow cooker with vegetables - 51.5 kcal.
- Indicators for poultry stewed with vegetables - 125 units.
- Baked creamy chicken with broccoli - 91.9 kcal.
- Fried in soy sauce - 210.2.
- In orange sauce - 160.2 units.
- Fried (without oil) - 112.6 kcal.
- In orange marinade - 86.7 units.
- Baked in the oven with cheese - 181.96 units.
- Baked breast in the oven - 100.7 kcal.
- Appetizer “Chicken in Orange” - 92.9.
- With pineapples in soy sauce - 164.7.
The data for grilled chicken is as follows:
- Whole without skin - 126 kcal.
- Breast - 158 units.
- Legs - 199.
- Whole, cooked in an air fryer - 166 kcal.
As you can see, chicken meat is an ideal product for those who want to quickly and permanently lose excess weight. There are even fasting days and diets using chicken breast.
The bird goes well with potatoes, cereals, pasta, vegetables, herbs, and spices. But all additional components and side dishes must be taken into account when preparing dishes, because they can significantly increase the calorie content of the dish.
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Boiled chicken is a favorite product of all nutritionists. Experts advise using it for children, adults and the elderly. Any proper diet includes this type of bird. How many calories are in boiled chicken? This indicator depends on the part of the carcass.
Cooking chicken by boiling is the best way. This way it retains all the beneficial substances and does not acquire excess energy value. The closest thing to a boiled dish is chicken kebab marinated in vinegar. Other types of processing only increase calorie content.
Boiled breast is the No. 1 dietary product. It will be a gentle addition to many dishes - salads, rolls, soups, pates and minced meats.
One hundred grams of cooked meat without skin contains 95 kilocalories, while raw fillet without bone is estimated at 113 kcal, and with bone - 137 kcal. If you cook the breast together with the skin, then with 100 grams of the dish, 164 kcal will enter the body.
One hundred grams of chicken contains 23 g of protein, approximately 2 g of fat and 0.4 g of carbohydrates. Such indicators make it possible to easily calculate the daily amount of products to meet the protein requirement. When losing weight and maintaining normal muscle mass, it is recommended to consume 1.3-2 g per 1 kg of body weight.
The calorie content of boiled chicken, as you can see, can vary noticeably.
Each part of the carcass has a different energy value:
- boiled shin without skin – 110 kilocalories per 100 grams, with skin – 161 kcal;
- boiled thighs without skin – 160 kcal per 100 g, with skin – 185 kcal;
- boiled legs without skin – 170 kcal per 100 g;
- boiled wings – 181 kcal per 100 g.
If we talk about chicken by-products, their energy value is also low. Boiled stomachs provide only 94 kilocalories, liver - 166 kcal, heart - 182 kcal.
What determines the calorie content of chicken?
The calorie content of chicken depends primarily on the cooking method.
Calorie content of boiled chicken is 204 kcal per 100 g. Of which, 20.8 g are proteins, 8.8 g are fats. The acceptable ratio of proteins and fats, as well as the low calorie content of boiled chicken makes it an absolutely dietary dish. It is impossible to get better from boiled chicken meat. It helps remove excess body fat and increases muscle mass during sports.
The calorie content of fried chicken is 240 kcal per 100 g. Fried poultry contains 11 g of fat and 26.3 g of protein. This dish is not suitable for people who are overweight or have high cholesterol levels. To reduce the nutritional value of chicken, skin and fat should be removed.
The calorie content of stewed chicken is 237 kcal per 100 g. Stewed chicken is much healthier than fried chicken, since it does not contain cholesterol and carcinogens.
Grilled chicken does not have as many calories as fried chicken - 210 kcal per 100 g. Grilled chicken itself is a healthy product. It is better to cook chicken yourself or at safe, proven points. Chicken seasoned with chemical additives with an indefinite shelf life can cause serious poisoning. Homemade grilled chicken has much fewer calories than purchased chicken.
Chicken kebab has the minimum calorie content - 116 kcal per 100 g. Fragrant, tender meat over the fire will not spoil even the strictest diet.
Each part of the chicken has its own calorie content. The approximate calorie content of chicken stomachs is 130 kcal per 100 g. Chicken stomachs are rich in proteins, but they should not replace regular meat. Due to the moderate calorie content of chicken gizzards, they are recommended for weight loss.
Chicken thighs, wings and back are considered the most high-calorie. The calorie content of a chicken thigh is 181 kcal per 100 g. The thigh part is excellent for kebabs, frying, and stewing. Due to the high calorie content of chicken thigh, it is not recommended for dietary nutrition.
The calorie content of wings is 186 kcal per 100 g. They are usually added to first courses for richness or fried until crispy.
The calorie content of chicken back is 306 kcal per 100 g. It is suitable for preparing rich broths, soups, borscht, and sauces. The backs contain a lot of fat, so it is better to limit them in the diet.
Popular chicken legs contain 158 kcal per 100 g. Fried legs with a crispy crust are a real blow to the liver, stomach and a direct source of cholesterol. Nutritionists advise replacing fried chicken legs with boiled or baked brisket.
Valuable composition and benefits
Chicken contains a large number of substances important for the body. These are vitamins (A, groups B, E, F, K, PP and H), minerals (selenium, copper, phosphorus, magnesium, iron, iodine, cobalt, sulfur, chromium, fluorine, zinc and others), important amino acids. Carbohydrates and fats are practically absent, which makes it possible to include poultry in many diets.
Meat helps in the treatment of diabetes, peptic ulcers, gout. Regular consumption of boiled chicken prevents the occurrence of hypertension, stroke, atherosclerosis, and heart disease.
Older people especially should focus on poultry in their diet. The meat of young animals brings the most benefits, as it is rich in vitamins, minerals, high-quality protein and glutamine. It is preferable to eat domestic chicken, since the store-bought product contains harmful substances that are deposited as a result of specific feeding.
Boiled chicken dishes are healthy food and give the body energy. Meat-based broth helps cure a recent cold or restore defenses after surgery. The rich broth will relieve the consequences of food poisoning and energize a weak body. Boiled chicken is an excellent food for pregnant women.
The most popular meat in the world is chicken. Firstly, it is an order of magnitude cheaper than beef and pork, and secondly, there are an order of magnitude fewer calories in chicken. Boiling is the healthiest and easiest way to cook chicken, especially if the bird is raised at home and not on a poultry farm.
Chicken is the lowest calorie and dietary meat. When following almost any diet, nutritionists include boiled skinless chicken breast in the diet.
Half of the skin consists of a fatty layer, it is for this reason that the chicken broth turns out to be fatty and rich, but if the bird is boiled without skin, then the calorie content of the boiled chicken will be only about 170 kilocalories per 100 grams of product.
Composition of nutrients, BJU
Steamed chicken breast
| For quantity: 100 grams | ||
| Calories — 168 | Calories from fat - 47 | |
| BJU | ||
| Total fat content | 5.22g | |
| Saturated | 1.46g | |
| Polyunsaturated | 1.12g | |
| Monounsaturated | 1.96g | |
| Cholesterol | 76mg | |
| Total carbohydrate content | 0g | |
| Dietary fiber | 0g | |
| Sugar | 0g | |
| Squirrels | 28.18g | |
| Vitamins and microelements | ||
| A - 15.5 µg | C - 0mg | |
| B-6 – 0.31 mg | B-12 - 0.22mcg | |
| D - 0.1 µg | E - 0.27 mg | |
| Calcium 13mcg | Iron 0.9 mg | |
| Magnesium 23mg | Zinc 0.97 mg | |
| Potassium 182 mg | Sodium 62mg | |
Distribution of calories for BJU:Carbohydrates (6%) Fats (27%) Proteins (67%) | ||
The benefits of chicken
If you are following a diet, chicken is definitely recommended for consumption. Firstly, meat contains many micro and macroelements, such as iron, calcium, magnesium, selenium, copper, phosphorus and even amino acids. It should be noted that chicken meat contains vitamins A, B and E. The combination of consuming micro and macroelements will help make bones strong, and after a while you will notice that the nail plates have become stronger, and accelerated nail growth is also noted. However, the vitamin composition is retained in the meat provided that it has not been frozen, so in the store you should give preference to chilled chicken.
Chicken meat is rich in protein, which helps increase muscle mass, so chicken breast is included in the mandatory diet of athletes. It is noted that the consumption of boiled meat energizes, and in combination with training and proper nutrition, helps to lose excess weight.
Chicken bouillon
In addition to meat, chicken broth has incredible properties. Since childhood, we all know that it helps with colds and is recommended to drink during the rehabilitation period after operations. Consumption of broth contributes to the speedy recovery of the body; it is noted that broth is effective against intoxication and poisoning. During pregnancy and lactation, doctors advise the fair sex to eat boiled chicken meat, it is healthy, quickly satisfies hunger and will help not gain excess weight during pregnancy. At the same time, the calorie content of boiled chicken is low.
Chicken is a universal product and goes well with a variety of products: from pineapples and prunes to potatoes and cream.
The unsurpassed and piquant taste drove our distant ancestors crazy. During excavations in Egypt, parchments with recipes for chicken dishes were found dating back to the 3rd century BC.
Recently, the sale of chicken meat has increased sharply, this is due to the so-called “healthy lifestyle” boom; there are more and more fans of a healthy lifestyle every day. Dietary and low-calorie dishes can also be incredibly tasty, but they do not harm the body, unlike fast food. The ratio of proteins and fats in boiled chicken is 2:1, about 25 grams of protein and about 12 grams of fat, a good indicator. By eating chicken in moderation, you don't have to worry about your figure. If you eat chicken and exercise several times a week, you will very soon notice how your body acquires beautiful reliefs and outlines, muscles will be noticeable and your figure will be chiseled and attractive.
A small disclaimer: only boiled skinless chicken breast is considered dietary meat.
