Chicken fillet boiled. Chicken breast calories: raw, boiled and smoked

Chicken fillet should be on the menu of every person, as it contains a significant amount of useful substances that take part in the formation of muscles and give energy and strength. Compared with other types of poultry and meat, the fillet has a low calorie content, which allows it to be used in dietary nutrition.

Calorie content and composition

To find out how many calories a chicken fillet contains, you need to figure out what components this product consists of.

The fillet part is the most valuable component of the chicken carcass. This part contains a large amount of proteins of animal origin, where a significant proportion is occupied by amino acids, without which the body cannot function.

In addition to protein, the beneficial properties of the sirloin are formed from phosphorus, vitamins of the PP and B groups, as well as sulfur, magnesium, chromium and a host of other very useful substances. In terms of phosphorus content, only seafood can overtake chicken breast, and the cobalt content in 100 grams of the product is the daily requirement of the human body.

The calorie content of the most dietary part of the chicken is about 163 kcal (per 100 grams of this product). This is only about 4-6% of the total calories that make up the daily diet. At the same time, most (84%) of the product is occupied by proteins, and approximately an equal amount (only 15%) is fats and carbohydrates.

The given number of calories of chicken breast is rather arbitrary, since how many of them will be directly contained will depend on the method of preparation and processing of the product.

Calorie content for different cooking methods

For cooking healthy food, it is better to choose chilled, but not frozen, poultry fillets. You can cook chicken by frying, boiling, stewing, baking, steaming or grilling, etc. But when choosing a cooking method, it is worth remembering that the calorie content of fried breast will be significantly higher than that of boiled (or baked) meat.

The table below shows the calorie content depending on the cooking methods (per 100 grams):

The most optimal and dietary way to cook chicken breast is to boil the product or steam it. With this option, all the macro- and microelements contained in the product are preserved, and the meat itself is more easily absorbed by the body.

How to reduce calories

Despite the low dietary value of chicken breast, the calorie content can still be reduced significantly by knowing the secrets of cooking.

• Frying. Fried chicken meat is considered the record holder for calorie content, which, in addition, is harmful to digestion and stomach. Therefore, for those who adhere to a healthy lifestyle and the basics of proper nutrition, it is better not to eat such meat at all. For fans of fried food, you can use a fairly simple way to reduce the number of calories - fry the fillet on the grill (without adding oil and fat).
• Boiling. This is the best option for culinary processing of the product. But even with this method, it is possible to reduce the calorie content and increase the value of the nutritional properties of the product. To do this, the breast should be thoroughly washed under running water, then placed in a saucepan with water, and then brought to a boil. After that (after 5-7 minutes), the chicken fillet should be taken out and poured with fresh clean water, slightly salted and cooked until tender. It also allows you to get rid of the hormones and antibiotics in the meat (which may have been used in raising poultry).
• Baking. It is better to bake chicken fillet in foil - this method will reduce calories and make the dish more juicy and tasty. You can add a small amount of various vegetables or cheese to baked meat - the dietary value of the product directly depends on how much certain ingredients are contained in the finished dish.

It is better to eat chicken fillet with vegetables - this will not increase the calorie content of the dish and will contribute to its absorption.

Chicken fillet is one of the lowest calorie foods used in diets and for a healthy lifestyle. But in order for the product to be useful, it is imperative to know the rules of preparation, processing and eating.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Chicken fillet is usually referred to as white meat, cleaned of skin, cartilage and bones. Chicken fillet is considered the most dietary meat of all, due to the smallest amount of fat and dietary fiber (calorizator). Fresh chicken fillet has a pink-brick color, a pleasant smell of chicken meat, the taste of cooked fillet is neutral.

Chicken fillet calories

The calorie content of chicken fillet is 110 kcal per 100 grams of product.

Chicken fillet is the record holder for the content of easily digestible animal protein, which is necessary not only for muscles, but for the whole organism as a whole for building cells. The product contains vitamins, especially a lot, as well as maintaining a high level of hemoglobin in the blood. Compared, for example, with chicken drumsticks, chicken fillet has four times less fat, so the product is excellent for dietary and unloading nutrition. For stomach diseases, it is recommended to use boiled chicken fillet, because it has the shortest digestion time.

Harm of chicken fillet

In rare cases, chicken fillet can cause allergic reactions, especially if the fillet is cooked in a pan.

Chicken fillet in weight loss

Boiled chicken fillet is one of the main ingredients of many diets, especially for athletes who are building muscle mass or are in the "drying" period. Suitable for anyone who wants to keep their weight under control

Chicken fillet is offered in several versions - chilled or frozen. Preferably, of course, a chilled fillet, the freshness of which is checked visually - the color of the chicken meat should be uniform and not too bright, tactile - when you press the surface of the fillet, the depression should quickly disappear, otherwise you will see a defrosted fillet. An unpleasant odor is also a reason for not purchasing a product. When buying frozen chicken fillet, preference should be given to small packages containing one or two pieces, while making sure that there is no ice layer on the surface of the product.

Chicken fillet in cooking

Chicken fillet is one of the versatile products that can be cooked in various ways - boil, fry, stew, bake, grill or smoke. Minced meat is prepared from chicken fillet for making cutlets or casseroles, you can finely chop the fillet, add seasonings, egg and mayonnaise (any sauce to taste), onions and a little flour, mix and fry in the form of pancakes. Steamed broccoli and cauliflower, green salad or rice are traditionally considered ideal chicken fillet companions.

For more information about chicken meat, its benefits and how to reduce the calorie content of the product, see the video clip of the TV show "About the Most Important Thing".

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Many people who dream of losing weight are interested in the calorie content of chicken fillet. This is not surprising, given that of the entire chicken carcass, this part is the most dietary. It contains the least amount of fat. High-quality chicken meat has a pleasant smell, has a pink color and a neutral taste. It should be noted that the calorie content of chicken fillet varies depending on the method of preparation and the use of additional products.

Chicken fillet calories

Chicken fillet contains about 5% of the daily calorie intake. Most of the protein is occupied, and carbohydrates and fats are negligible. To determine how many calories are in 100 grams of chicken fillet, you need to find out how it was cooked.

Calorie table of chicken fillet depending on the method of preparation (per 100 grams).

On a note! It is worth noting that the number of calories contained in dishes also depends on the accompanying products. Thus, the calorie content of 100 g of chicken baked with butter is higher than that of chicken meat cooked in the oven without the use of fat.

Table of nutritional value of chicken fillet per 100 grams of product.

On a note! Boiled chicken fillet (100 g) without skin has a lower calorie content than the same amount of boiled product with skin.

Useful properties of chicken fillet

The most valuable part of the chicken carcass is the fillet. It contains a maximum of useful protein and a minimum of fat. Due to such features, chicken fillet is recommended for use by athletes, children, and the elderly. Pure chicken meat from the chest is prescribed during diets, not only for the purpose of losing weight, but also in the presence of various diseases of the digestive system.

On a note! The greatest benefit is boiled chicken fillet or steamed. In fried form, in some diseases, it poses a serious danger.

In addition to protein, chicken fillet contains a lot of phosphorus, vitamins of groups PP, B, H, sulfur, cobalt and other valuable components. The benefit is not only the meat itself, but also the broth prepared on its basis. Often it is the first food in the postoperative period.

Experts note the beneficial effect of chicken fillet in relation to metabolic processes occurring in the human body. It has a positive effect on the nervous and cardiovascular system.

Chicken fillet occupies an important place in the menu for weight loss. The high content of protein, a small amount of fat and the complete absence of carbohydrates makes this product indispensable in the fight against extra pounds. Nutritionists recommend that their patients eat boiled chicken fillet several times a week in combination with fresh or stewed vegetables, cereals and other products.

And this product is also used by athletes during the "drying" period or to build muscle mass.

White chicken meat (fillet) is the basis of every person’s nutrition, because it contains substances that take part in building muscles, give strength and energy for life, and the fillet itself is extremely useful. In addition, the calorie content of chicken fillet is low compared to alternative types of meat and poultry, which makes it possible to use it even in dietary nutrition.

At the same time, chicken fillet is quite nutritious, which is explained by its nutritional value and rich composition. It, as a rule, contains a minimum of fat and carbohydrates, but a large amount of protein and other nutrients makes it an indispensable "building material" for muscles.

It is best to buy chilled chicken fillet, you can cook it by boiling, stewing, frying, steaming, grilling, etc. However, it should be remembered that the calorie content of chicken fillet will depend on the method of preparation, therefore, for example, the calorie content of fried chicken fillet will always be an order of magnitude higher than boiled or baked. Let us consider in more detail how many calories are in chicken fillet, depending on the method of preparation, as well as its composition.

How many calories are in chicken fillet and what does it depend on? Its composition

As we have already found out, the cooking method largely determines the calorie content of chicken fillet. Raw meat contains the least calories - about 110 kcal per 100 g, while the calorie content of boiled chicken fillet is 135 kcal. Smoked chicken meat contains 204 kcal, stew - 212 kcal, but the calorie content of baked chicken reaches 148 kcal.

The record holder for the number of calories is fried chicken fillet, the calorie content of which is the highest - about 243 kcal. In addition to the fact that fried food is considered harmful to the stomach, it is also more high-calorie, so those who lead a healthy lifestyle and adhere to the principles of proper nutrition should not eat fried chicken fillet.

To better understand what the calorie content of chicken fillet is based on, consider its nutritional value and composition. Its main part, as we have already found out, is made up of proteins, or rather, amino acids, without which the body cannot fully function. In addition to them, chicken fillet contains a lot of phosphorus, chromium, magnesium, cobalt and sulfur, as well as vitamins of groups B, PP and H. The nutritional value of the fillet is as follows: carbohydrates - 0 g, fats - 8.8 g, proteins - 20.8 g.

Calorie content of chicken fillet in dietary nutrition

Boiling chicken fillet is considered the most dietary and “correct” cooking method in terms of its culinary processing. In addition, the low calorie content of boiled chicken is not its only advantage. It also contains a large amount of nutrients, and it is quite easily absorbed by the body.

If the diet involves the use of healthy and low-calorie foods, then boiled chicken fillet must be included in such a nutrition system. In order to reduce the calorie content of chicken fillet, it is necessary to boil it correctly. To do this, rinse the meat well, then put it in a pot of water and bring to a boil. After 5 minutes after boiling, it is recommended to drain the resulting broth, continuing to cook the fillet in a fresh portion of water. Thus, it is possible not only to reduce the calorie content of the chicken fillet, but also to get rid of antibiotics and hormones, which can sometimes be used when growing poultry. If necessary, chicken fillet can be slightly salted, but only at the end of cooking.

Roasting is also usually considered a good way to cook diet food, especially since the calorie content of baked chicken is also low. You can bake chicken meat in the oven using various vegetables and cheese, but the number of calories in the finished dish will depend on what additional ingredients are added to it.

Unfortunately, nutritionists should disappoint fans of fried food, because the use of fried chicken fillet is not recommended in dietary nutrition due to the high calorie content of the product. But if you make an effort, you can slightly reduce the calorie content of chicken fillet, which is usually fried in oil. To do this, you can grill it without oil, in which case the calorie content of grilled chicken will be about 152 kcal.

The benefits and harms of chicken fillet

The low calorie content of chicken fillet and its dietary properties are far from the only useful quality. For example, broths prepared on the basis of chicken fillet and vegetables are not only very tasty, but also useful for those who have problems with the gastrointestinal tract, are sick with influenza and SARS.

In addition, chicken fillet contains magnesium, which helps fight fatigue, improves memory and strengthens the immune system. But the B vitamins in its composition help to rejuvenate the skin, stabilize the nervous system and normalize metabolic processes in the body. It should also be remembered that the benefits of chicken fillet are largely determined by the method of preparation, so it would be more useful to include boiled, baked or stewed fillet in the diet.

If we talk about the harmful effects of chicken fillet, then we can say that only its fried appearance can provoke problems with the gastrointestinal tract and cause exacerbation of ulcerative and gastritis manifestations. Therefore, it is believed that chicken fillet in itself practically does not bring any harm to the human body.

The situation is different with chicken, especially with its skin, which contains a large amount of adipose tissue. In order to use the least calorie part of the breast (fillet), it is necessary to remove the skin from it. And, of course, do not forget about the correct method of cooking, because any, even the most useful product, cooked improperly, can adversely affect not only the figure, but also the state of health in general, so try to give preference to boiled or baked fillet.

4.7 out of 5 (7 Votes)

chicken fillet rich in vitamins and minerals such as: choline - 14.7%, vitamin B5 - 28.5%, vitamin B6 - 37.5%, vitamin PP - 52.2%, potassium - 14.8%, phosphorus - 26, 3%, selenium - 58.2%

Benefits of chicken fillet

• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.

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