Chicken breast calories proteins fats carbohydrates. Chicken breast calories. In what form is the product best consumed?

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Chicken breast is the most dietary product. Boiled, it is served in hospitals and schools, as it has a lot of protein and useful elements. This type of meat does not accumulate harmful substances, unlike the thigh portion of chicken.

Chicken breast is a true source of vitamins and minerals that support the immune system. Fillet contains a minimal amount of carbohydrates, which contribute to the appearance of fat in humans. Meat contains almost all B vitamins, as well as vitamin A, PP and no less important for the body - vitamin C. Contains a large number of macro and microelements. Chicken breast is also rich in potassium, sodium, magnesium, sulfur and other elements.

Beneficial features

Athletes who want to increase muscle mass need to consume large amounts of protein in their diet. Chicken breast consists of 40% high-quality, quickly digestible protein. It contains a complex of minerals, vitamins, beneficial elements and amino acids. It contains a minimum of fat and cholesterol.
It is recommended to eat white meat daily - this will improve the functioning of the body as a whole. The vitamins contained in chicken breast ensure proper functioning of the kidneys and adrenal glands. The breast has components that can cleanse the liver of fats. Potassium will regulate blood pressure, and calcium will strengthen bones. Chicken meat helps normalize the gastrointestinal tract, as well as the cardiovascular system. Increases immunity, which helps a person not to get sick even in the hottest, coldest times.

Application

Chicken breast is served boiled, fried, stewed and baked. It makes excellent minced meat for cutlets, meatballs and dumplings. Pancakes and vegetables are stuffed with meat. First and second courses are prepared from fillet.
Fruits, vegetables, berries, pasta, and cereals are used as a side dish. The breast is used as a main dish, topped with sauce. In order to prepare a tasty and healthy chicken breast dish, you will need:
chicken breast;
garlic;
cheese;
mayonnaise;
pepper;
salt;
butter.

The chicken breast is cut into thin slices and laid out in an even layer in the pan. Afterwards it is fried in butter and filled with a small amount of water. The meat needs to be stirred periodically. As soon as it is ready, you need to add salt, pepper to taste and mayonnaise, then mix everything thoroughly. Top the breast with finely grated cheese and garlic. Cover with a lid for 5 minutes and simmer over low heat. The dish is served with a side dish of lettuce.

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Meat is one of the key foods in the diet of any person. It helps restore muscle tissue and give strength. But at the same time, it is quite fatty and has a high calorie content, so it is very important to choose low-calorie meat for your diet, for example, chicken fillet.

Features of chicken breasts

Fillet has a relatively low calorie and energy value; this meat is nutritious and recommended as a dietary product. As for the energy value, there is not much fat in chicken breasts against the background of a large amount of protein.

Chicken fillet is the most valuable part of the bird carcass. Breast contains a lot of animal protein, and it, in turn, is rich in amino acids, which are very necessary for the normal functioning of our body as a whole.

Fresh fillets have a uniform pale pink tint, a fresh smell and a dry surface. It is better to buy it chilled., but it is worth remembering that meat cannot be stored for more than 5 days.

Healthy ingredients of chicken fillet

As we said, in this part of the chicken meat contains beneficial amino acids in protein, which is easily absorbed by the body. The breast also includes the following components:

Calorie content and nutritional value of fillet

There are many options for preparing chicken fillet. It can be:

boil;
stew;
fry;
steam;
grill, etc.

But remember that the calorie content of the finished dish also depends on the cooking method. For example, fried breast will have more calories than baked or boiled. Below are calculations of the calorie content of breast depending on cooking:

raw fillet – 110 kcal per 100 grams of product;
boiled meat – 135 kcal per 100 grams;
smoked – 204 kcal;
stewed – 212 kcal;
baked – 148 kcal;
fried meat – 248 kcal.

As you can see, fried chicken fillet is the most high-calorie, and it also may be harmful to the stomach. If you lead a healthy lifestyle and want to eat healthy, it is better not to fry chicken breast.

The nutritional value of chicken breast is:

fat contains 8.8 grams;
proteins – 20.8 g, respectively;
there are no carbohydrates.

Chicken breast in dietary nutrition

The most acceptable way to prepare chicken breast from a dietary point of view is to boil it. It's worth saying that low calorie content of such meat- not its only advantage, it also retains all the beneficial substances, and it is also very easy to digest. If your diet menu involves eating low-calorie and healthy dishes, then you should definitely include boiled chicken breasts in it.

To keep the calorie content of fillet to a minimum, it must be cooked in the correct way:

rinse the meat well;
put it in a saucepan with water and boil;
drain the broth 5 minutes after boiling;
add new water and cook the meat until done.

In this way, you will not only reduce the calorie content of meat, but also remove hormones and antibiotics, the remains of which can sometimes be found even after cooking. These products are often fed to birds for better growth.. Salt the fillet only at the end of cooking and if desired.

Another way to prepare diet chicken breast is to bake it in the oven. In this case, the calorie content will also not be too high. Bake chicken in the oven You can do it on your own, or you can add cheese or vegetables, but then there will be more calories in the finished dish.

But if you like fried chicken, then this type of meat will no longer be dietary, since it contains a lot of calories. But even in this case you can reduce calories, to do this, fry the meat without oil on the grill. The calorie content of grilled fillet will be approximately 152 kcal, which is not so much.

The benefits and harms of chicken breasts

As already mentioned, dietary properties and low calorie content are not the only advantages of chicken fillet; it also contains there are many useful components. And this product, in one form or another, can act as a remedy or prevent a number of diseases.

In particular, vegetable and fillet based broths not only taste good, they are very useful for those who have problems such as:

gastrointestinal diseases;
ARVI;
flu.

Magnesium present in chicken meat helps fight fatigue syndrome, improves the immune system and helps improve memory. Vitamin B is very good for skin rejuvenation, stabilization of metabolic processes and the functioning of the human nervous system.

But remember that certain properties of chicken meat depend on the method of its preparation; the most benefits are found in non-calorie boiled, stewed or baked chicken meat.

Possible harm

Chicken breast can be dangerous for the body, this is also partly true depends on the cooking method. So, fried chicken fillet can cause problems such as:

gastrointestinal diseases;
gastritis;
exacerbation of peptic ulcer disease.

It is believed that chicken fillet itself is completely harmless, it all depends on what you add to it and how to make it.

When following a diet, be careful with chicken skin, it contains large amounts of fatty tissue. In order to cook the breast in one way or another, from it you need to remove the skin, although at points of sale fillets are sold without skin.

Buy chicken meat from trusted outlets, make sure it is not expired, study it before purchasing for color and smell. Otherwise, meat can cause illness.

And remember that even the most harmless and healthy product, if prepared incorrectly, can not only ruin your figure, but also cause serious illness. This is especially true for chicken fillet.

As you can see, chicken breasts are a very healthy meat that can be given even to children in boiled form. For adults too better to cook or use as part of broths, and for the second you can make stewed chicken. Such a diet will be satisfying and healthy.

Most athletes eat at least 2-3 chicken breasts per day, since white chicken meat is traditionally considered one of the best sources of protein due to its low calorie content and minimal fat content. The diet, in fact, is based specifically on chicken breasts - both due to their low price and ease of preparation.

Unfortunately, cheap chicken fillet is one of the dirtiest types of meat in terms of its content of toxins and preservatives. If you are concerned about your health, first think about what additives are fed to the chicken so that it increases its weight by several kilograms per month, and then leave the chicken breast in the refrigerator for a week to see that the meat does not even begin to spoil.

The Hidden Dangers of Chicken Meat

Chicken meat is an extremely favorable environment for the growth of various bacteria, significantly superior to beef and pork in this regard. It is strictly not recommended to use the same cutting board for chicken and other foods (especially fruits), and after contact with raw chicken breast, hands should be thoroughly washed with soap and water.

The reason lies in the fact that in poultry farms, chickens are literally crammed into cages - as a result, they end up covered in feces from head to toe. When slaughtering chickens and cutting up their carcasses, some of the feces inevitably ends up on the chicken meat. That is why industrially produced chicken must undergo disinfection using chlorine and other toxic gases.

The harm of cheap chicken fillet

To reduce the cost of chicken fillet, the manufacturer has to reduce the cost of chicken nutrition as much as possible and accelerate its growth cycle. As a result, the cheapest corn-based feeds are used (the question of the danger of GMO products for the health of birds is not even raised) and the most aggressive drugs for rapid weight gain (3).

The life cycle of an “industrial” chicken is only 6-7 weeks (3) - in fact, it does not matter to anyone how much such a diet will deteriorate its health, whether it will lose its sight and whether it will be able to walk. Most buyers do not think at all about the quality of chicken meat; they only strive to find the lowest price.

Vitamin content in chicken breast

Despite the fact that it is usually believed that chicken breast is “rich” in potassium, sodium, etc., their content in even domestic chicken fillets does not exceed 5-7% of the daily value - a serving of boiled potatoes contains 4-5 times more potassium than a serving breasts. In addition, industrial chicken breast contains significantly fewer minerals.

The situation with vitamins is even worse. Unlike fruits, any meat, including chicken, does not contain any significant amount of vitamins. A standard serving (half a chicken breast) will provide only 60% of the daily requirement for vitamin B 3 and 30% of the daily requirement for vitamin B 6 (1). However, these vitamins are available in much larger quantities in all cereals.

BJU and calorie content of chicken breast

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Carrageenan for bulking meat

The vast majority of industrial meat is injected with carrageenan, a special substance that increases the final volume and weight of the product. The water that flows out of a chicken breast when frying it in a frying pan does not come from the chicken itself, but from the aforementioned carrageenan. Despite the harmlessness of this substance, it is a direct deception of the buyer.

Essentially, carrageenan behaves like a pseudo-plastic, forming a dense gel at room temperature. This substance is widely used in the food industry and, in particular, to give a dense texture to ice cream, milkshakes and other similar products. In some cases, 30-40% of the weight of a chicken breast is due to this gel.

How to choose chicken meat?

If you eat chicken rarely enough, then one serving of industrial chicken breast is not likely to cause any harm to your health. However, if you decide to follow a protein diet to lose weight or gain muscle, and switch to eating mainly chicken, it is important to choose the highest quality manufacturer so as not to poison your body with chemicals.

Remember that good chicken meat begins to deteriorate literally on the second or third day, even when kept in the refrigerator. The chicken quickly begins to smell unpleasant and change color, first to yellow, then to gray. If a purchased chicken fillet sits quietly in the refrigerator for a week, then it definitely contains a lot of preservatives.

***

It is traditionally believed that chicken breast is the best choice for the diet of athletes and people who want to lose weight due to its low calorie content and high protein content. However, few people think about how dangerous daily consumption of industrial chicken in huge quantities can be to health.

Scientific sources:

Chicken, broilers or fryers, breast, meat only, raw,
The Five Worst Contaminants in Chicken Products,
PETA: The Chicken Industry,

Chicken was domesticated as early as 6000 BC. Therefore, it is not surprising that over such a long period of time, the human body has perfectly adapted to its meat. But still, the set of nutrients contained in chicken is determined, among other things, by the part of the chicken that is eaten. Especially white meat, which means chicken breast. Her BZHU is not considered the most successful for dietary nutrition, but is still close to this “title”.

Since BZHU chicken breast is incredibly successful, it is quite natural to use it for the purpose of losing weight or maintaining a sports diet. Due to the fact that there is little fat in chicken breast, its calorie content is also low - about 113 Kcal. And, what is most surprising, in BZHU a significant part of the energy value comes from protein - about 85%.

BJU of raw chicken breast

Naturally, you should not eat chicken breast raw. But it is precisely this version of the product that BZHU usually gives about. Indicators reflecting it are given per 100 grams of chicken breast. Ideally, that is, without heat treatment or the use of harmful feed in the process of raising chicken, chicken breast will differ in the following BZHU numbers.

Proteins provide the main energy value. There are approximately 23.5 grams of them in a chicken breast.
There are practically no carbohydrates - only 0.4-0.5 grams.
Fats also do not account for much of the total weight - no more than 2 grams.

It turns out that the BJU of chicken breast is perfectly balanced. But before eating, chicken breast has to be cooked.

BJU of cooked chicken breast

Depending on the preparation option, the BJU of such a product may vary, and quite significantly. It is best to boil or steam chicken breast. In this case, its calorie content is reduced to approximately 100 Kcal. There is a little less protein and fat, but their ratio still remains such that chicken breast retains its potential benefits for the body.

And a completely different situation is frying chicken breast. Of course, you can also fry it in different ways. But most often, after such processing, fats become much larger, proteins are seriously reduced. In this case, the calorie content “jumps” to 200 Kcal, but it loses real benefit for humans due to too much fat content. It follows from this that the best way to use BJU chicken breast is to cook this product.

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. Glutamine is an amino acid that, together with vitamin B3, has a beneficial effect on the nervous system.
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. 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. 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. Drain the finished broth into a separate bowl.
3. Crush vegetables and chicken into puree. To make it liquid, you need to gradually add broth to it.
4. Cut the mushrooms into large slices and fry in olive oil.
5. Add cheese and mushrooms to the cream soup, mix the ingredients thoroughly until smooth. The cheese should be completely melted.
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. Salt the fillet and roll in Provençal herbs.
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. Chop the lettuce, tomatoes and bell peppers and place on a plate. Drizzle with oil and balsamic vinegar.
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. Rub the meat with the seasoning mixture and put it in the refrigerator overnight to marinate.
2. Chop the vegetables, add salt and place in a baking dish, having previously greased it with oil.
3. Lightly beat the meat and place it on the vegetables.
4. Bake for 30 minutes at 180º C. Check the readiness of the meat with a knife or toothpick.
5. Sprinkle the dish with herbs before serving.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.