Boiled breast calories. Calorie content of chicken breasts and their benefits

Chicken meat dishes are an excellent source of protein needed by the human body. What parts of the chicken carcass are used in the preparation of a particular dish does not matter. And thighs, and drumsticks, and chicken offal are suppliers of animal protein. But the most useful part of the chicken carcass is the chicken breast.

Chicken fillet is a universal dietary product. The fat content in this part of the chicken is minimal and its calorie content is quite low.

The proteins in the chicken breast are almost a quarter of its weight.

So, 100 grams of chicken breast contains approximately 23.6 grams of protein.

A valuable source of trace elements makes chicken fillet high in potassium, phosphorus, zinc, and iron. Chicken meat is rich in vitamins and amino acids.

Due to its composition, chicken breast is great for all age categories - from small children to the elderly. Both athletes and people seeking to lose weight, be sure to include this healthy meat in their diet.

Calorie content of 100 grams of boiled chicken breast without skin - 95 kcal.

Frequent questions arise only about whether it is necessary to remove the skin from the chicken breast or whether it does not matter much. Many nutritionists agree that the harm from eating chicken skin overrides the possible benefits.

Do not forget about the high calorie content of chicken skin -212 kcal per 100 grams of product.

The harm of chicken skin when eaten is due to several points:

• accumulation of antibiotics obtained with feed in the fatty tissues of the chicken. And the skin is just that fatty tissue;
• fried chicken skin is a source of a large amount of carcinogens.

Naturally, if you follow the saying that everything is good in moderation, chicken meat can be cooked with the skin, but not often and only if there are no health problems.

Chicken breast with and without salt

The most useful chicken meat is boiled. It is in this way that cooked chicken breast is the leader in dietary nutrition. Based on it, you can cook a lot of not only healthy and tasty, but also low-calorie dishes:

• salads;
• stew;
• pate;
• soups.

Whether you salt the chicken during cooking or not, this will not affect the calorie content of the finished product.

Salt should be excluded only if you adhere to a strict diet for some period of time.

Is it possible to lose weight by eating chicken fillet?

Features of the composition of chicken fillet allow not only to lose weight without experiencing a constant feeling of hunger, but also to improve your body.

A diet based on eating chicken fillet is aimed at burning fat, and not at removing excess fluid. This feature of it allows you to reduce weight up to 5 kg per week, and save the result for a long time. The duration of the diet should not exceed 7 days. At this time, salt and sugar are excluded from the diet. From drinks water without gas, green and herbal tea is allowed.

During the diet, chicken fillet can be consumed either boiled or baked. The skin must be removed before cooking. Chicken meat can be supplemented with fresh or stewed vegetables, cereal side dishes. Fruit salads are allowed.

The daily calorie content of the diet is 1200 kcal.

Such a diet will allow you to achieve tangible results in a short period of time. And the continued use of such healthy white chicken meat in the preparation of the right diet will help to consolidate success.

Calorie chicken fillet: 113 kcal.

The energy value of the chicken breast product (Proportion of proteins, fats, carbohydrates):

Proteins: 23.6 g. (~94 kcal)
Fats: 1.9 g (~17 kcal)
Carbohydrates: 0.4 g (~2 kcal)

Energy ratio (b|g|y): 84%|15%|1%)

Chicken breast is a versatile dietary product that combines several significant benefits at once. Due to its minimal fat content and its low calorie content, which is based on protein, it is part of most modern diets. It can be easily found in any grocery store or market, the cost of chicken breast is much lower than analogues, such as, for example, a turkey. Its only drawback is that the meat is dryish if cooked by means of conventional heat treatment (frying, boiling or baking).

• Calorie boneless chicken breast (fillet) per 100 grams is 113 calories, with bones naturally this figure will increase to 137 calories.
• The energy value of the breast with skin is 164 calories in 100 grams of the product.
• The calorie content of boiled chicken breast is 95 kcalories per 100 grams of product, the rest of the calories remain in the broth.
• Calories in smoked chicken breast per 100 grams 119 calories, but do not forget that in the manufacture of such a product, preservatives and other impurities are added that adversely affect health.
• The calorie content of fried chicken fillet per 100 grams of product is almost 197 calories, which is obvious, since oil is a high-calorie product and I do not advise eating such a breast for people who are losing weight.

Chicken breast contains 23 gr. protein, only about 2 gr. fat and 0.4 gr. carbohydrates per 100 gr. product. This makes it easy to balance nutrition, whether it's for gaining muscle mass or a diet aimed at burning fat. After all, we can only get protein from chicken, and carbohydrates in the right amount will come from more preferred foods, such as cereals, vegetables. And that is not all.

Composition of chicken breast

Chicken breast is a wonderful source of vitamins and minerals. Their importance lies in the fact that vitamins are involved in all processes occurring in the human body. Vitamins act as a catalyst for processes such as protein synthesis and many others. That is, without the right amount of micro and macro elements entering the body, we will not be able to effectively lose weight or build muscle mass. In addition, vitamins support human immunity, which is important during intense physical exertion.

Chicken breast contains almost all B vitamins, vitamins A, C, PP. And so it contains choline - it ensures the normal functioning of the kidneys and adrenal glands, and also helps cleanse the liver of fats. It also contains a large amount of potassium, which regulates blood pressure and acts as an electrolyte, facilitating the transmission of nerve impulses. Even chicken breast is rich in macro- and microelements such as: magnesium, sodium, iron, sulfur, phosphorus, chlorine and other elements important for the full life of a person.

Chemical composition of chicken fillet

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the product.

Chicken breast (fillet) contains vitamins and minerals: vitamin B3 - 16%, vitamin B6 - 25%, vitamin B12 - 20%, vitamin H - 20%, vitamin PP - 53.6%, choline - 15.2 %, magnesium - 21.5%, phosphorus - 21.4%, sulfur - 18.6%, zinc - 17.1%, chromium - 18%, cobalt - 120%.

, where % is the percentage of satisfaction of the daily norm per 100 gr.

Nutrient balance of chicken fillet

vitamins
Vitamin PP
Vitamin A (RE)
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B5 (pantothenic)
Vitamin B6 (pyridoxine)
Vitamin B9 (folic)
Vitamin B12 (cobalamins)
Vitamin C
Vitamin E (TE)
Vitamin H (biotin)
Vitamin PP (Niacin equivalent)

Benefits of chicken breast

Chicken cannot be used as an energy source due to its low energy value. But it can be perfectly used as a source of building material for muscle tissue - protein. And the high content of nutrients suggests that chicken breast can be used as food to restore physical capabilities after a workout or even an illness. It can and is useful to use for problems with the gastrointestinal tract, ulcers, gastritis, because chicken meat fibers take away excess acidity. As a means of preventing myocardial infarction and stroke, chicken breast meat is prepared for people with cardiovascular diseases. This meat, of course, is not a panacea, but there is still a positive effect from it.

The most optimal and dietary option for cooking chicken breast is to boil it in a pan or steam it. So all useful micro and macro elements are preserved. And it is best to bake it in foil, so the dish will be healthy and very tasty. You need to eat chicken meat, and any other meat, with vegetables, so that a sufficient amount of fiber enters the body along with proteins. It helps to remove unnecessary elements from the body, such as connective fibers.

Chicken is considered dietary meat. Of course, if it is boiled, and not fried or smoked. In almost every diet, you can find a recommendation for eating, and we mean chicken fillet. Why so, what is special and how many calories are in chicken breast? Let's figure it out.

It is known that for an athlete or a losing weight person there is nothing better than white meat. It, as you can understand, is white when cooked (compare with any other meat or look at the same poultry drumsticks), is better absorbed by the body and contains less myoglobin. It is included in the list of the most fat-free meat along with rabbit, turkey (also breast), and some types of fish.

Suitable for athletes gaining mass due to protein (you probably heard about the "champion breakfast" - chicken breast with rice), losing weight, pregnant women (the breast is almost tasteless, so it rarely causes rejection).

Boiled breast is the safest part of chicken for those who are afraid of getting fat. Take a look at its location if you have a whole carcass or part of it in front of your eyes. Breast - two pieces of fillet on the chest of a bird, completely defatted, there are no veins, bones or cartilage in it, it is just pure meat. From one species alone, it can be understood that there is a minimum of fat here.

Almost all meat contains vitamins, this is absolutely normal for muscle tissue, but B vitamins predominate in chicken. It is difficult to say who specifically will benefit from B-vitamins, it is easier to simply list their effects on the body:

• Participation in the growth and development of cells;
• Prevent stress, depression, disorders of the nervous system;
• Strengthen muscles;
• Promote the rapid breakdown of fats and carbohydrates, the absorption of proteins;
• Support the cardiovascular system;
• Help maintain immunity;
• Good effect on the condition of the skin.

As you can see, the list of useful properties is such that chicken fillet can be considered a medicine. Partly because of this and because of the price (the cost of raw chicken is lower than, say, beef), it makes up a large part 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 getting excess fat.

calories

A small number of calories and nutrition in one attract all those who want to lose weight and not start. Even a completely clean chicken fillet is not a problem for an adult to eat, not to mention dietary dishes that can be prepared from it.

100 grams of raw skinless chicken contains 110 calories.. This is very little, no matter what category of people you look at. Unless for a small child with his tiny calorie intake per day, chicken can make up a decent part of the diet.

For a losing weight woman, whose approximate norm per day is 1200 calories, this is also an insignificant amount, you can safely cook chicken even in the most strict diets.

But with a nutritional norm (female and even more male), where from 2500 to 4000 calories, the body will not even notice such an amount. It is also worth highlighting a special category - men who are engaged in hard physical labor (workers and military). Such men are supposed to have 4500-5000 calories per day, so there is no chicken in their diet - it will only take up space and time for cooking.

Calorie boiled chicken fillet will be only 170 calories, and fried or smoked 210 and 184 calories, respectively, despite their very nutritious appearance. Little, right? So, the energy value of baked chicken fillet is only 101 calories. This is due to the fact that during the roasting 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 the 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 the body, then chicken is the best thing you can eat.

For 100 grams of boiled chicken fillet, there are 25 grams of pure protein. No wonder athletes noticed the chicken, almost forever prescribing it in any sports diet. Along with cottage cheese, chicken is incredibly effective for gaining mass, plus protein doesn't go along with fat. Fat content - 7.5 grams per 100 grams, for meat this is very little.

As a result, we can see that the chicken contains nothing but protein and fat necessary for the body in small quantities, which makes its breast one of the most useful and affordable dietary products.

healthy meals

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 in thermoses with them, 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 doesn't have to be eaten separately from all foods to get the most benefit. An excellent option would be to bake the fillet in the oven and add it to a side dish (it is 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 complex lunch that will be much healthier than simple meat. Moreover, with the help of vegetables, the dish will be absorbed 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 fillets 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. In such cutlets there will be a lot of meat that will not harm your health and digestion, and you can get enough of them for a long time.

The main thing that you should remember when cooking chicken fillet is the taboo on butter. If you want the meat to retain all its beneficial properties, not to absorb excess fat and not cease to be called dietary, it should be steamed or in the oven.

If you really want fried chicken, use the grill - there are many miniature, kitchen models. It will be sad to spoil such healthy meat with cooking, especially since it can easily be made tasty without fat, oil and roasts, as opposed to the stereotype, thereby eliminating its harm.

In the end, the athletes turned out to be infinitely right - chicken is affordable, dietary, protein-rich meat, and its breast combines all these properties to the maximum. Whether you are losing weight or gaining mass along with hard training in the gym, chicken breast will be the perfect nutritional option for you.

Your feedback on the article:

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 frequently used in dietary regimens typical of bodybuilding, both in the bulk phase (referred to as the volumetric phase) and in the determination phase.

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

Nutritional value of chicken breasts

Now consider the nutritional value of the product, 100 grams of which contain:

Thus, the general 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. Roasting or boiling are generally the healthiest low-calorie cooking methods.

The amount of kcal depends on the method of preparation any kind of meat. It is believed that most of the calories contain fried fillets. In addition, 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 fragrant, but unhealthy.

Therefore, a baked or boiled product is usually the healthiest type of meat with a low calorie content.

How many calories are in fried chicken breast?

Grilled brisket gives us 145 kilocalories with a high protein content of at least 22 grams, with 7 grams of fat and not one gram from carbohydrates.

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

Boiled brisket and their calorie content:

The most useful with the least calories, you can get the product boiled. Since in the process of boiling fats are absorbed into the broth. Therefore, it is best to drain the first two broths when cooking 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 product's appeal, making it one of the favorite protein sources for athletes who want to build muscle while dieting at the same time. This may be the only category in which chicken breast skin is an advantage (albeit a small one). Skinless breast contains 24 g of protein. This amount increases to 25 grams of protein when the chicken breast is consumed with the skin on.

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

How many vitamins and minerals are in the breast?

In addition to its nutritional benefits, the breast contains a sufficient amount of vitamins and minerals that our body needs. Skinless or not, breasts contain vitamin C, calcium, iron, and several different types of B vitamins.

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

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

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Chicken breast (fillet)".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Quantity	Norm**	% of norm in 100 g	% of the norm in 100 kcal	100% normal
calories	113 kcal	1684 kcal	6.7%	5.9%	1490
Squirrels	23.6 g	76 g	31.1%	27.5%	322 g
Fats	1.9 g	60 g	3.2%	2.8%	3158 g
Carbohydrates	0.4 g	211 g	0.2%	0.2%	52750 g
Water	73 g	2400 g	3%	2.7%	3288 g
Ash	1.1 g	~
vitamins
Vitamin B1, thiamine	0.07 mg	1.5 mg	4.7%	4.2%	2143
Vitamin B2, riboflavin	0.07 mg	1.8 mg	3.9%	3.5%	2571 g
Vitamin PP, NE	7.69 mg	20 mg	38.5%	34.1%	260 g
Niacin	10.9 mg	~
Macronutrients
Potassium, K	292 mg	2500 mg	11.7%	10.4%	856 g
Calcium Ca	8 mg	1000 mg	0.8%	0.7%	12500 g
Magnesium	86 mg	400 mg	21.5%	19%	465 g
Sodium, Na	60 mg	1300 mg	4.6%	4.1%	2167
Phosphorus, Ph	171 mg	800 mg	21.4%	18.9%	468 g
Chlorine, Cl	77 mg	2300 mg	3.3%	2.9%	2987
trace elements
Iron, Fe	1.4 mg	18 mg	7.8%	6.9%	1286
Iodine, I	6 mcg	150 mcg	4%	3.5%	2500 g
cobalt, co	9 mcg	10 mcg	90%	79.6%	111 g
Manganese, Mn	0.02 mg	2 mg	1%	0.9%	10000 g
Copper, Cu	80 mcg	1000 mcg	8%	7.1%	1250 g
Molybdenum, Mo	11 mcg	70 mcg	15.7%	13.9%	636 g
Fluorine, F	130 mcg	4000 mcg	3.3%	2.9%	3077
Chrome, Cr	25 mcg	50 mcg	50%	44.2%	200 g
Zinc, Zn	1.3 mg	12 mg	10.8%	9.6%	923 g
Essential amino acids
Arginine*	1.82 g	~
Valine	1.3 g	~
Histidine*	1.32 g	~
Isoleucine	1.13 g	~
Leucine	1.98 g	~
Lysine	2.64 g	~
Methionine	0.45 g	~
Methionine + Cysteine	0.87 g	~
Threonine	1.11 g	~
tryptophan	0.38 g	~
Phenylalanine	1.06 g	~
Phenylalanine + Tyrosine	1.96 g	~
Non-essential amino acids
Alanine	1.3 g	~
Aspartic acid	1.94 g	~
Hydroxyproline	0.21 g	~
Glycine	0.92 g	~
Glutamic acid	2.83 g	~
Proline	1.01 g	~
Serene	1.01 g	~
Tyrosine	0.9 g	~
Cysteine	0.43 g	~
Sterols (sterols)
Cholesterol	10 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	0.51 g	max 18.7 g
14:0 Myristic	0.01 g	~
16:0 Palmitic	0.4 g	~
18:0 Stearic	0.09 g	~
20:0 Arachinoic	0.01 g	~
Monounsaturated fatty acids	0.71 g	from 18.8 to 48.8 g	3.8%	3.4%
16:1 Palmitoleic	0.12 g	~
17:1 Heptadecenoic	0.01 g	~
18:1 Oleic (omega-9)	0.58 g	~
Polyunsaturated fatty acids	0.22 g	from 11.2 to 20.6 g	2%	1.8%
18:2 Linoleic	0.19 g	~
18:3 Linolenic	0.01 g	~
20:4 Arachidon	0.02 g	~
Omega 3 fatty acids	0.01 g	from 0.9 to 3.7 g	1.1%	1%
Omega 6 fatty acids	0.21 g	4.7 to 16.8 g	4.5%	4%

Energy value Chicken breast (fillet) is 113 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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USEFUL PROPERTIES OF CHICKEN BREAST (FILLET)

Energy value or calories is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the "food calorie", so the prefix kilo is often omitted when referring to calories in (kilo)calories. You can see detailed energy value tables for Russian products.

The nutritional value- the content of carbohydrates, fats and proteins in the product.

Nutritional value of a food product- a set of properties of a food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.