Calorie Chicken breast (fillet). Chemical composition and nutritional value. Composition of chicken breast proteins fats carbohydrates. chicken breast calories how many carbohydrates in chicken breast

Chicken breast, which is white meat, is the healthiest part of the chicken. But in order to preserve health, it is important to know how to cook it correctly.

meat properties

The breast part of the chicken is high in protein with a small amount of fat and carbohydrates. Proteins are the building blocks of cells. They, unlike sugars, are slowly digested, and the body remains full for a long time. At the same time, the calorie content of poultry is quite low, which makes it indispensable for diets.

The fillet is accessible to the middle class due to the low price. The prevalence of chicken plays into the hands of producers. In an effort to grow a large livestock in a short time, growth stimulants are administered to the birds in factories, which does not have the best effect on health.

It is chicken that is most often subjected to hormone therapy. Men are not advised to abuse this type of meat: they may develop feminine features.

Composition of chicken meat

Growth hormones aside, chicken is nutritionally valuable.

Chicken breast. Chemical composition per 100 grams. Table

Energy value of chicken meat

The calorie content of the fillet is 113 kcal.

The energy value of an individual piece may be different: it varies depending on the processing method. The number of calories in bone-in meat is higher than in fillet, and can reach up to 137 kcal.

Chicken breast with skin has a calorie content of 164 kcal per 100 grams.

Boiled chicken breast has a calorie content of 95 kcal per 100 grams, smoked - 119 kcal, when frying, the energy value of chicken reaches 197 kcal.

The benefits of poultry meat

Protein is the building block of muscles. The composition of chicken meat includes all the essential amino acids. Proteins are easily digested, which benefits the immune system.

Chicken fibers absorb acids, so the meat can be prescribed for those suffering from high acidity, ulcers and gastritis.

Sulfur is part of some amino acids.

There is a lot of phosphorus in chicken meat (more only in fish) - an invaluable element for bones, teeth, DNA and RNA molecules.

Chlorine is the main extracellular ion. Together with potassium, it participates in the conduction of an electrical impulse, regulates the fluid pressure in the cells. The element is useful for the stomach, because it contains hydrochloric acid HCl, without which digestion of food is impossible.

Fluoride is a component of bones and teeth, promotes wound healing and iron absorption.

Cobalt is an essential component of vitamin B12.

Zinc is essential for the pancreas and sperm production.

Choline, from which acetylcholine is synthesized, is the most important inhibitory mediator (a mediator in the transmission of a nerve impulse) in the central nervous system. Choline improves memory performance. From it, deoxycholic and ursodeoxycholic acids are formed, which are part of the bile.

What is the best way to use the product?

Chicken is a carrier of salmonella. If the meat of a large carcass near the bones is undercooked, this can cause salmonellosis infection. The disease causes severe intestinal lesions and vomiting.

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 bju 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 this is the most low-carb food there is. The approximate glycemic index of chicken breast (raw, skinless and boneless) is zero. Since it is a very versatile product, it is easy to incorporate it into any healthy diet.

To calculate how many calories are in a chicken breast, you need to consider 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 the palm of your hand.

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

And, of course, if you left 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 method of preparation, as well as any sauces or dressings that 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 fried 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 113 calories - a different story

Breast health benefits

Chicken breast is an excellent source of lean protein. Protein helps the body maintain existing muscle mass, as well as build new muscle if you're on a strength 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 can vary depending on the method of preparation, but it is also usually very low.

Selection and preparation

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

When cooking with chicken, make sure you cook at the correct 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 the raw meat will come into contact with.

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

Healthy cooking methods

The way you cook chicken breast can add hundreds of calories to your final calorie and fat content. The healthiest methods of processing meat are grilling, roasting or boiling. Regular frying or sautéing in oil will add fat and calories.

On top of that, adding ingredients such as olive oil, barbecue sauce, or any other ingredients will increase the calorie and fat content of the dish.

Need a quick and easy chicken breast dish? A breast with potatoes and vegetables can be prepared for the future on a Sunday evening to provide yourself with diet meals for the week ahead. Pack each serving separately and keep in the refrigerator when you get home after a long day at work, they will be waiting for you, you just have to take them out and warm 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 even though chicken breast is a healthy, low-calorie food, eating too much of it can still lead to weight gain. Control portions, have a nutrition strategy that includes all your meals to achieve and maintain a healthy weight.

Chicken meat has always been considered healthy and low-calorie food, especially its sirloin section. Fillet means breast meat without skin. It is in it that contains the most useful properties. The calorie content of chicken breast largely depends on its content and method of preparation. It can be increased or vice versa reduced by choosing how to process it. Also, the calorie content of a dish from it will be determined by the use of related ingredients.

Compound

The fillet is the most important and significant element of the carcass. It contains the following substances:

1. Animal proteins containing amino acids. They contribute to the saturation of the body and help with the development of living tissues;
2. Magnesium and sulfur;
3. Chrome and Phosphorus. He is involved in the process of building new cells;
4. Cobalt. 100 g of the product includes the daily norm of the trace element;
5. Vitamin B 2;
6. Iron, which has a beneficial effect on the level of hemoglobin in the blood.

Thanks to trace elements, white meat is found to be a healthy and dietary product, which is especially beneficial for a person's weakened health. Eating them improves metabolic processes in the body and helps strengthen the immune system. Chicken meat is characterized by a preventive product for the prevention of diseases of the cardiovascular system.

It also strengthens the nervous system and has a beneficial effect on the condition of the skin, hair and nails of a person. The fillet part of the breast contains four times less fat than the ham. There are practically no harmful components in the breast. But it can cause an allergic reaction to the protein. When eating fried meat, a feeling of heaviness or heartburn may occur. To avoid such problems, there are many different recipes that will help you prepare a delicious and easy chicken breast dish. The rest of the chicken contains harmful substances and fat.

Calorie content and BJU

The energy value of chicken fillet per 100 grams is 163 kilocalories. Most of this indicator is proteins, which play an important role in the nutrition of body cells. The calorie content of the product may vary depending on the methods of preparation and the use of various additives and spices.

For cooking low-calorie food, it is best to opt for chilled meat. The most common cooking methods are boiling, frying, baking and stewing. The most balanced meat will be steamed or baked. The most high-calorie and heaviest are fried foods.

• Without processing - 110;
• Baked - 114;
• Marinated meat in mayonnaise - 147;
• Marinated meat in vinegar - 117;
• For a couple - 113;
• Fried - 243;
• Smoked - 204;
• Boiled - 135;
• Grilled meat - 114.

According to the specified list, it is clear that the most useful and low-calorie dish will be food that uses boiled or steamed breast. It will retain all the important qualities and ensure the correct process of digestion and absorption in the stomach.

You can cook low-calorie food not only by choosing the right meat, but also using certain techniques and secrets that will help to significantly reduce the calorie content in certain dishes.

As you know, fried breast meat is considered heavy and high-calorie food. If it is difficult to deny yourself such a delicacy, grilled chicken breast is an alternative. The taste will be more intense, and the number of calories will be significantly lower than with standard frying. Boiled meat is considered the most dietary. To increase its nutritional properties, you need to cook in 2 stages. First, put the breast in cold water and let it boil. After that, take it out and rinse, peel it and cook further in a new portion of water until fully cooked. This approach will remove harmful antibiotics and chemicals.

For baking the breast, it is best to use foil. This will make the dish juicy and low-calorie. When cooking, you can also use low-calorie vegetables: carrots, zucchini, onions. They will contribute to the quick and easy assimilation of the dish in the body.

Chicken breast in the diet

Due to the fact that chicken breast is considered a low-calorie meat, dishes from it are popular in the diet menu. Losing weight and maintaining a stable figure is much easier when white meat is included in the diet. There is a wide variety of dishes that can be consumed daily without worrying about the appearance of extra pounds.

Nutritionists are developing new diets daily that include breast fillets. They are based on a quick process of losing weight, without the risk of regaining the lost kilograms back.

When losing weight using such menus, you should adhere to the following rules:

1. Cook meat using the most useful processing methods: steaming, boiling or baking;
2. Chicken skin should not be consumed, as it contains a high content of fat and dangerous elements;
3. Cook food without salt;
4. Divide your meal into five meals a day in small portions.

Compliance with these tips will allow you to get the maximum effect from the diet.

Chicken breast fillet is included in the diet menu not only for weight loss, but it is also relevant for patients suffering from diseases of the gastrointestinal tract.

To lose weight with chicken breast, you can use the following diet for a week:

• 1 day: 150 grams of boiled rice and 500 grams of chicken fillet;
• Day 2: half a kilo of pineapple in syrup and 700 grams of boiled breast;
• 3, 4 and 5 days: 150 grams of cabbage, 5 apples, 2 carrots. You can use this list in the form of a salad or separately;
• Days 6 and 7: 100 grams of lettuce leaves and 700 grams of boiled breast meat. In the evening, 200 g of one percent kefir.

Lean chicken meat is one of the most popular dietary products. The breast contains many useful elements, there are practically no carbohydrates, and there are no fats. The product saturates the body with protein and essential amino acids.

Protein content per 100 grams of chicken breast

The benefits of breast for the body are invaluable when it comes to protein content. 100 g of raw white meat contains more than 23 g of organic matter. Only seafood contains more of a building element for muscle tissue. Read about in our publication.

Due to the low energy value, you cannot use the breast as the only source of strength, you need to supplement the diet with fruits, vegetables and cereals. However, the product is ideal in the period after illness or physical exhaustion.

The amino acid composition is represented by non-essential and non-essential amino acids (12 and 8 g each, respectively).

In the process of heat treatment, the amount of protein increases: during cooking and frying by 6 units. When smoked, on the contrary, it decreases by 4 units. Thus, due to weight loss, when cooked in water or oil, the protein in the product becomes more than in raw. When processing a chicken for a couple, the number practically does not change.

Fats in chicken breast

White chicken meat is the basis of most diets, due to the low fat content in the product. Its largest amount is in the skin, so if the breast is without it, then the dish becomes completely safe for the figure. Replenishment of the daily norm for the fat element is only 3% per person under 50 years of age with moderate activity.

When frying and baking with oil, the indicator increases. In the first case - up to 7 g, in the second - up to 5.5 g. Athletes choose chicken for daily nutrition, since other types of meat (pork, lamb), with a similar protein content, include much more fat.

How many carbohydrates are in chicken breast

In raw and boiled breasts, the carbohydrate content is very low - less than 1 g. They belong to the complex category, that is, their breakdown in the body occurs very slowly, respectively, the blood sugar level rises slowly. It is for this reason that the product is approved for diabetes.

Chicken meat is included in the menu for diseases of the gastrointestinal tract, pancreas due to the almost zero content of both fats and carbohydrates.

BJU table - nutritional composition of chicken breast

White meat containing animal proteins is an excellent tool for combating excess weight. It is recommended to use it to prevent the development of tumors, pathologies of the heart and blood vessels.

Chicken breasts are the most popular dish in the diet. Calorie content per 100 grams of the product has the lowest rates compared to other types of meat. It is especially common to include a dish in a sports diet for gaining muscle mass and burning fat; there are diets based on low-calorie chicken breast.

However, in the matter of getting rid of extra pounds and organizing proper nutrition, it is very important to take into account the change in the nutritional value of food, depending on the method of preparation. Let's figure out how many kcal are in a chicken breast that has undergone various heat treatments.

Product composition: vitamins, minerals, BJU

The balance of proteins, carbohydrates and fats in chicken meat is almost perfect: a generous source of protein, calories in a minimal composition, a small percentage of the fat component. Consider the ratio of the main elements (per 100 g):

• fat - 1.9 g (11.2%),
• carbohydrates - 0.4 g (1.1%),
• proteins - 23.6 g (87.7%).

For greater clarity, let's evaluate the replenishment of the daily norm by the nutritional value of fillet on the bone (diet 2000 kcal / day): protein element - 32%, fat - only 3%. Thus, the body replenishes the supply of the first component in an easily digestible version without an overabundance of the second and a threat to the figure. Giving up protein-rich foods as a beauty sacrifice will lead to a decline in vitality and a weakened immune system.

Let's move on to the composition of vitamins and minerals of chicken fillet. The breast also contains a large supply of vitamins: almost the entire group B (B4 - maintains normal insulin levels, B6 - is involved in protein-fat metabolism, B3 - turns carbohydrates into energy, B9 - is necessary for the immune system), vitamin PP (in 100 g - 53.7% of the daily value), vitamins C, H (20%), vitamin A.

Chicken meat boasts a good set of macro- and microelements:

• magnesium (22%);
• phosphorus (21.4%);
• sulfur (18.6%);
• chromium (18%);
• zinc;
• choline.

Eating the product on a regular basis will help improve metabolism, increase the body's protective barriers and remove excess fat from the liver. The chemical composition of chicken meat has a positive effect on teeth, bones and muscles (phosphorus and zinc), improves memory, relieves irritability, and restores nerve cells. Hair and nails are filled with strength.

Calorie content of chicken breast by cooking methods

Let's move on to various options for serving dishes and choose the most dietary one. The calorie content of 100 grams of chicken breast in the form of a fillet (no bones) without skin is 113 kcal (for comparison: beef - 158, pork - 160).

The presence of bones in meat raises the nutritional value to 137 units. When using an ingredient in the form of a chicken breast with skin for a dish, an increase in calories to 164 units (100 g) should be taken into account. Do not forget about the energy value of chicken skin. How many calories are in chicken breast? As many as 212 units per 100 grams.

Let's move on to different ways of preparing the product. Boiled chicken breast without skin shows the lowest energy value - 95 kcal (100 g). Part of the nutritional properties of raw meat is taken by the broth (16%), and the balance of BJU of chicken fillet on the bone also shows positive changes: in the protein-fat ratio, the percentage of the former increases, and the latter decreases.

For dietary chicken dishes, try not to eat the skin in principle: the calorie content of the product per 100 grams is as much as 212 calories.

The nutritional value of smoked chicken breast is 119 units (100 g), but can rise to 180, and additional damage to health due to the addition of flavor enhancers and preservatives (except for home cooking) is not ruled out.

The fried variation of the meat is largely dependent on the amount of oil used, so the figures can be in the range of 150-197 kcal (100 g). This method of serving the dish is not recommended when dieting.

If the boiled chicken breast is tired, it is more useful to switch to the “grilled” option: the calorie content of the bird baked in the oven (100 g) has 115 calories (without oil and spices). Any additives shift the balance and increase the performance to 150.

The calorie content of steamed chicken breast is 113 kcal (per 100 grams), which makes it possible to consider this recipe as a dietary one.

Including chicken fillet in a balanced diet

In many protein diets, white meat in the form of boiled chicken breast occupies a special position. The essence of such a nutrition system is to create a lack of carbohydrates. Using its own energy reserves, the body begins to remove water and replenish the imbalance with protein through the synthesis of the element into glucose. Then the breakdown of fats starts.

Consider the best cooking method. The low calorie content of boiled breast is not overshadowed by even steamed pieces. Recall that part of the calories goes into the broth. The most dietary product can be called protein from pure chicken meat in a boiled version. However, a steamed dish will retain more active beneficial properties.

Meat is best served with fresh vegetables, buckwheat, rice, spinach, green beans and other foods that contain the most fiber. Boiled chicken breast is added to salads and stews, used as a sandwich ingredient.