Chicken breast calories: 130 kcal.*
* average value per 100 grams, depends on the cooking method
The breast is the most valuable part of a chicken carcass. This is a universal dietary product, dishes from which are included in the therapeutic diet. Due to its low fat content and therefore low energy value, breast fillet is allowed in many diets.
Nutritional value of chicken breast
White chicken fillet meat contains choline, B vitamins, retinol, ascorbic and nicotinic acids, and niacin. These components regulate the functioning of the adrenal glands and gastrointestinal tract, and help cleanse the liver. Minerals are represented by potassium, magnesium, zinc, selenium, copper, iron, phosphorus, sodium. This set normalizes heart function, stimulates immune defense during ARVI epidemics and during rehabilitation after illnesses.
The calorie content of a chicken breast with skin is 135 kcal, without skin - 113.
For the energy value of the daily diet recommended for diets, a serving of cooked fillet will be about 5.5% of the total calories. In addition, 24% of the protein contained in white meat corresponds to only 2% fat, so its regular consumption stimulates the growth of muscle mass without adding fat.
Chicken breast boiled, fried, baked
The method of preparing food largely determines the energy value of the finished dish. Those who adhere to a healthy diet should boil skinless and boneless chicken breast. In this case, its calorie content reaches 137 kcal; such meat goes well with both cereals and vegetables.
Steamed breast has a minimum calorie content of 113 kcal.
It is not recommended to fry fillet, because chicken often turns out to be dry, and the energy value of the prepared dish increases sharply (~ 158 kcal). The calorie content of fried breast depends on the amount of vegetable oil used during cooking. It is recommended to grill the fillet; it contains fewer calories (~ 150 kcal).
A dietary option for preparing chicken is baking it in the oven. The meat can be marinated in spices and seasonings, add soy sauce and orange juice. Thanks to this, it will be soft and juicy, and the finished dish will become the main component of dinner. But it should be noted that additional ingredients increase the nutritional value of cooked meat.
Calorie table for chicken breast per 100 grams
The calorie content table per 100 g allows you to quickly find the product you need and calculate your daily calorie intake. Choose the option for preparing dietary chicken breast.
Chicken fillet - use in diets
Chicken fillet is one of the lowest calorie meats. However, it contains a huge amount of vitamins and minerals, which is important for those who are on a diet and constantly limit themselves. The most beneficial for a healthy diet is skinless chicken breast, steamed or boiled. Read about it in our publication.
By selecting different ingredients with which to cook meat, you can create real culinary masterpieces every day. And monitoring the nutritional value of ready-made meals will allow you to gradually say goodbye to extra pounds.
Chicken calories: 160 kcal.*
* average value per 100 grams, depends on the part of the carcass and the cooking method
You can prepare many delicious dishes from chicken that are nutritious and beneficial for the body. Meat is classified as dietary; the main thing is to choose the right part and method of heat treatment.
How many calories are in chicken
The most dietary part of a poultry carcass is fillet, with a calorie content of about 110 kcal. It contains no carbohydrates, minimal fat content and a lot of protein. Fillet can be included in the diet for various diets, including the most strict. You can learn more about it and its benefits for weight loss from the article.
In terms of energy value, chicken can be compared with seafood or freshwater fish.
Due to the low fat content, the body is quickly satisfied with this meat, and there are no problems or discomfort when digesting the product. Not all parts of a carcass have the same nutritional value. The calorie content of chicken thighs and wings exceeds that of the breast - 185 and 186 kcal, respectively. It is not recommended to overuse chicken skin during a diet. Despite the excellent taste that this part acquires when baked, its calorie content exceeds 212 kcal per 100 g.
Fried, boiled, baked chicken
When preparing dishes, you should take into account differences in cholesterol and fat levels in different parts of the bird. The choice of product processing method must also be approached responsibly. You can eat boiled tender meat without worrying about your figure; the calorie content of chicken in this case does not exceed 140 kcal when using lean parts. Otherwise, the indicator will increase to 200 kcal.
If you follow a healthy diet or are trying to lose weight, you can bake or stew chicken fillet (up to 100 kcal).
Interestingly, the calorie content of grilled skinless chicken is only 126 kcal. This is due to the fact that most of the fat is rendered over the fire. The calorie content of fried chicken is about 210 kcal, which is quite low compared to other types of meat, such as pork. It is worth noting that when skin is removed, the value decreases. You can compare the nutritional composition (BJU) of raw, boiled and fried chicken breast.
Calorie content of chicken by-products
The benefits of offal for the body after an illness, reduced immunity, or during intensive weight loss are significant. With regular consumption of chicken gizzards, which contain about 130 kcal, the functioning of the cardiovascular system is normalized, protective functions are strengthened, and the condition of hair and skin improves.
Low-fat foods - navels (115 kcal) and chicken hearts (160 kcal).
You can cook all kinds of dishes from minced meat (140 kcal), and cook soups based on chicken broth. If it is made from lean white meat, then the value per 100 g is equivalent to only 20 kcal. It is best to use recycled broth.
Chicken calorie table per 100 grams
The calorie content table per 100 g will help you determine as accurately as possible what the nutritional value is in different parts of the carcass, and how it changes depending on the method of cooking the meat.
Among most types of meat, chicken stands out for its dietary properties and high content of protein and other useful elements. Nutritionists advise athletes, children and those losing weight to use this product daily.
Chicken is considered a dietary meat. Of course, if you boil it, and not fry or smoke it. In almost every diet you can find a recommendation for consumption, and this refers to chicken fillet. Why is this so, why is it special and how many calories are in a chicken breast? Let's figure it out.
It is known that for an athlete or a person losing weight, there is nothing better than white meat. It, as you can understand, is white when ready (compare with any other meat or look at the same poultry drumsticks), is better absorbed by the body and contains less myoglobin. Included in the list of the most low-fat meats along with rabbit, turkey (also breast), and some types of fish.
Suitable for athletes gaining weight through protein (you've probably heard about the “champion's breakfast” - chicken breast with rice), losing weight, pregnant women (breast is almost tasteless, so it rarely causes rejection).
Boiled breast is the safest part of chicken for those who are afraid of gaining weight. Take a look at its location if you have a whole carcass or part of it before your eyes. Breast - two pieces of fillet on the chest of the bird, absolutely fat-free, there are no veins, bones or cartilage in it, it is just pure meat. From just one look you can understand that there is a minimum of fat here.
Almost all meat contains vitamins, this is absolutely normal for muscle tissue, but chicken is dominated by B vitamins. It is difficult to say who exactly will benefit from B-vitamins; it is easier to simply list their effects on the body:
- Participation in cell growth and development;
- Prevents stress, depression, nervous system disorders;
- Strengthen muscles;
- Promote the rapid breakdown of fats and carbohydrates and the absorption of proteins;
- Supports the cardiovascular system;
- Help support immunity;
- Good effect on skin condition.
As you can see, the list of beneficial properties is such that chicken fillet can be considered a medicine. Partly for this reason and because of the price (the cost of raw chicken fillet is lower than, say, beef), it makes up the majority of the meat diet in kindergartens, hospitals, schools and rehabilitation centers. Thanks to this diet, patients can maintain the balance of essential substances in the body without receiving excess fat.
Calorie content
The small number of calories and nutritional value in one attract all those who want to lose weight without starting to lose weight. Even a completely clean chicken fillet is not a problem for an adult to get enough of, not to mention the dietary dishes that can be prepared from it.
100 grams of raw skinless chicken fillet contains 110 calories. This is very little, no matter what category of people you look at. Perhaps for a small child with his tiny calorie intake per day, chicken can make up a decent part of the diet.
For a woman losing weight, whose approximate norm per day is 1200 calories, which is also an insignificant amount, you can safely cook chicken even in the most strict diets.
But with a normal diet (for women and especially for men), where there are from 2500 to 4000 calories, the body will not even notice such an amount. It is also worth highlighting a special category - men who engage in heavy physical labor (workers and military personnel). Such men are supposed to have 4500-5000 calories per day, so there is no chicken in their diet - it will just take up space and time for cooking.
The calorie content of boiled chicken fillet is only 170 calories, and fried or smoked chicken fillet is 210 and 184 calories, respectively, despite their very nutritious appearance. Not enough, right? So, the energy value of baked chicken fillet is only 101 calories. This is due to the fact that during the baking process the meat loses its protein content.
Do not forget that only the calorie content of the meat itself is taken into account - if you fry chicken in oil, you are unlikely to get a healthy product, it is better to use a grill.
If you look closely at the list of substances in chicken fillet, you will notice that it contains no carbohydrates at all. Carbohydrates are very necessary for the body, like all substances equally, but their excess most often leads to excess weight. If for some reason you decide to temporarily limit the intake of carbohydrates into your body, then chicken fillet is the best thing you can eat.
For 100 grams of boiled chicken fillet there are 25 grams of pure protein. It’s no wonder that chicken was noticed by athletes, who almost forever prescribed it in any sports diet. Along with cottage cheese, chicken is incredibly effective for gaining weight, and besides, protein does not come next to fat. Fat content is 7.5 grams per 100 grams, which is very little for meat.
As a result, we can see that chicken contains nothing except protein and fat necessary for the body in small quantities, which makes its breast one of the most healthy and affordable dietary products.
Healthy dishes
There are only 15 calories per 100 grams of chicken broth, it is incredibly nutritious and warming - it is not surprising that many even take chicken broth with them in thermoses, because on a cold winter day it can be the perfect lunch.
Making fillet broth is incredibly simple - put the meat in water for just half an hour, then remove the chicken and strain the liquid.
Chicken does not have to be eaten separately from other foods to get the maximum benefit. An excellent option would be to bake the fillet in the oven and add it to a side dish (it’s better to choose some kind of porridge, because the combination of chicken and potatoes, for example, is harder for the body to digest) or to vegetables. Chicken with vegetables is a whole set meal that will be much healthier than simple meat. Moreover, with the help of vegetables, the dish will be digested faster and after eating there will be no heaviness in the stomach, even if you have eaten a hearty meal.
Recently, steamed chicken cutlets made from fillet have become very popular. Of course, frying them until crispy in oil will not work, then the whole point is lost, but the benefits of this dish are beyond doubt. Instead of bread, we recommend adding potatoes to them, and you can cook diet cutlets in a regular saucepan. Such cutlets will contain a lot of meat, which will not harm your health and digestion, and you will be able to get enough of them for a long time.
The main thing you must remember when preparing chicken fillet is the taboo on oil. If you want the meat to retain all its beneficial properties, not absorb excess fat and not cease to be called dietary, you should cook it by steaming or in the oven.
If you really want fried chicken, use a grill - there are many miniature, kitchen models. It would be sad to spoil such healthy meat by cooking, especially since it can be easily made tasty without fat, oil or fried meat, contrary to the stereotype, thereby eliminating its harm.
In the end, the athletes turned out to be infinitely right - chicken is an affordable, dietary, protein-rich meat, and its breast combines all these properties to the maximum. Whether you are losing weight or gaining weight along with hard training in the gym, chicken breast is the ideal nutritious option for you.
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Contents:
Why is white chicken meat so beneficial and who should take it? Calorie content, protein, carbohydrates and fat content in it.
For an athlete, proper nutrition is considered one of the main criteria for success. It is important to include in your diet foods that avoid saturation with fats and fast carbohydrates, but at the same time provide a sufficient amount of protein. Chicken breast is an ideal option, containing a minimal amount of fat, and the amount of protein is sufficient to cover most of the muscle building material needs. This product is great for people who are looking to gain lean muscle mass, lose weight, or maintain weight.
But how much protein is in chicken breast? What benefits does it have for the body?
Protein as the basis for growth
The benefits of protein products are difficult to overestimate. This is an essential part of nutrition, without which the body is unable to develop or grow. The incoming protein is used to renew old cells and form new ones. It takes an active part in metabolic processes, helps muscles grow, and promotes fat burning.
Protein is found in many foods, including eggs, cottage cheese, fish, and meat. We must not forget about plant sources - nuts, legumes, soy and others. Knowing how much protein is in chicken breast and other products, it is easier for an athlete to create the right diet and achieve their goals.
The nutritional value
The first thing worth noting is the low calorie content of this meat. 100 grams of chicken breast contains 113 kcal, of which only 1.9 grams - fat, 23.6 grams - protein, 0.4 grams - carbohydrates.
The minimum amount of protein a person needs is 50-100 grams (based on 0.8-1 grams per 1 kilogram of weight). Therefore, 200-400 grams of breasts are enough to avoid a deficiency. For athletes who need 2-2.5 g of protein per kilogram of weight, this volume is not enough, but the remaining needs can be covered by other products or sports nutrition.
Knowing how much protein is in boiled chicken breast, it’s easier to think through your diet and achieve your goals. Such a product should be part of the diet of people who aim to “get lean,” that is, reduce the amount of fat without harming the muscles.
How does the protein content change depending on the method of cooking meat? Here the trend is as follows:
- when cooking brisket contains 29.8 grams protein (per 100 grams);
- in progress frying the volume of the useful element does not decrease and remains approximately at the same level;
- cooking for a couple guarantees entry into the body 23.6 g protein;
- smoking reduces the volume of incoming useful elements to the level 19.7 g.
Now you know how much protein is in chicken. The only question is why its level in a raw product is lower than in one already prepared by cooking. This is easy to explain - raw meat contains 15-20 percent water, which is lost during the cooking process. Thus, a piece of breast that weighed 100 g before processing turns into 70-80 grams. It is logical that the protein content in chicken becomes higher after cooking.
Benefit
Experts agree that animal protein is the most beneficial for the body. It comes along with carbohydrates and fats, forming the basis of an athlete’s proper diet. It has already been proven that such protein guarantees the correct flow of metabolic processes and accelerates muscle growth.
The available amount of protein in chicken breast at least partially covers the body's needs for building material. At the same time, the product is not used as a source of energy, because it has a low energy value. In addition to protein, it also contains other elements, but in low quantities. How many carbs are in chicken breast? The boiled product contains only 0.5 g of carbohydrates and 1.8 g of fat, which is not enough to cover the energy deficit. But this is not necessary, because boiled chicken is a dietary product, considered a source of building material, not energy.
In addition to the main “trinity”, this meat also contains a number of other key elements:
- vitamins– retinol, thiamine, choline, pyridoxine, folic and ascorbic acid, biotin and others;
- minerals– calcium, phosphorus, chlorine, sulfur, sodium, potassium and magnesium;
- microelements– zinc, fluorine, iron, cobalt, manganese, iodine and many others.
Reception nuances
Knowing how much protein is in 100 grams of chicken makes it easier to plan your diet. Often athletes eat a daily portion (400-500 g) at a time. This is mistake. The best option is to stretch the meat over several stages. The product is quickly absorbed, does not cause gastrointestinal consequences or side effects, so there is no risk of fat gain (even if taken before bed).
The chemical composition of the product is particularly high in organic elements, which have a positive effect on the condition of the body, its internal organs and systems. White meat contains amino acids, collagen and elastin, without which it is difficult to imagine normal development.
As is clear from the article, The best cooking option is boiling or steaming. Another good way is baking in foil, which guarantees the preservation of important elements for the body and the juice of the product. It is recommended to combine chicken with vegetables, which makes this meal even healthier. After all, vegetables contain fiber - a key element for the normal functioning of the gastrointestinal tract.
Results
Chicken breast is an invariable element of an athlete’s diet, with which the chances of achieving results are higher. All that remains is to approach the dosage correctly, take into account the recommendations for combining it with fiber and cook the meat correctly.
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:
| Vitamin name | Content, mg | Daily requirement, % |
| A1 | 0,073 | 7 |
| B1 | 0,06 | 4,5 |
| B2 | 0,8 | 4,3 |
| B4 | 74 | 14 |
| B5 | 0,85 | 10 |
| B6 | 0,42 | 23 |
| B9 | 0,0043 | 1,2 |
| B12 | 0,00062 | 0,25 |
| C | 1,85 | 3,2 |
| E | 0,19 | 1,5 |
| H | 0,009 | 21 |
| PP | 11,5 | 54,3 |
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%).
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