How many carbs are in chicken breast. Chicken breast is an ideal option for a protein diet

Since the calorie content of chicken breast is negligible, it can be a complete dinner for those who want to lose weight. Tender chicken meat goes well with almost all products, mostly consists of protein and is low in fat and carbohydrates. But first you need to figure out in what form it is better to cook it. After all, as you know, the calorie content of fried and boiled dishes is different.

chicken breast calories

The human body will receive 113 kcal when consuming 100 gr. skinless chicken breast.

Calorie table of chicken breast depending on the cooking method

In accordance with the data in the table, chicken breast baked in the oven, boiled and steamed has the lowest calorie content. To reduce the calorie content to a minimum, you need to cook the product not only without adding fat, but also without salt. It is also not recommended to use sauces and other additives that add calories to a common dish.

Chicken breast nutritional table

What are the benefits of chicken meat?

It is known that chicken meat is the leader among many other products in terms of protein content. Moreover, for every 24% of protein, there are only up to 2% of fats. This feature makes the product suitable for the menu of bodybuilders. After all, it is they who set themselves the goal of increasing muscle mass and getting rid of fat.

As the main components of chicken meat, it is worth noting:

• vitamins of groups B, C, A, PP, H and others;
• choline;
• minerals (potassium, magnesium, manganese and others).

Due to the rich composition, this product has a positive effect on the work of the whole organism. In particular, the activity of the adrenal glands is regulated, blood circulation is restored, the liver is cleansed, and the functions of the digestive tract are normalized. During pregnancy, chicken breast saturates the mother's body with the substances necessary for the formation and development of the fetus. It is no less useful for breastfeeding.

Minerals, which are included in the chicken fillet, restore the functions of the heart muscle, enhance the body's defenses, and make the rehabilitation period after illnesses shorter. Skinless chicken breast broth is often the first meal after surgery. It helps to replenish energy and restore the sludge of the body.

On a note! Scientists have found that chicken breast benefits human vision. Thanks to vitamin B2, biological oxidation occurs and the focus of the eyeball on distant objects improves.

According to cardiologists, chicken breast must be present in the diet of people suffering from diseases of the cardiovascular system. The therapeutic effect is noted due to the content of potassium. This product helps to reduce the level of cholesterol in the blood and normalize blood pressure.

If you include chicken meat in your daily menu, this will positively affect the appearance. Thanks to the components that make up the product, the skin is smoothed, the hair becomes thicker and stronger, and the nails stop peeling and breaking.

Due to phosphorus and calcium, which are also present in the chicken breast, the skeletal system is strengthened, the work of the musculoskeletal system is restored. This is a great way to deal with gout, arthrosis, arthritis, rheumatism.

Benefits of chicken breast for weight loss

Often boiled chicken breast is used for weight loss, which is not surprising. After all, its calorie content per 100 grams of the product reaches only 113 kcal. It is also the basis of the protein diet for people involved in sports. However, for ordinary people who are losing weight or want to keep themselves in great shape, chicken breast is also useful. This product is also recommended for baby food because it contains protein.

To combat extra pounds, they develop a special diet consisting of boiled, baked or steamed dishes. Fried food is not recommended. Based on this, the diet menu usually includes chicken breast cooked in a double boiler, boiled in water or baked in an oven without oil. It can be used as a separate dish or served in addition to other ingredients. To give the product a richer taste and aroma, it is recommended to add onion, bay leaf, spices or other additional components to the water during cooking.

On a note! Nutritionists say that following a diet based on boiled chicken breast allows you to lose up to 10 kg of excess weight in a week.

Thus, chicken meat is a healthy dietary product that has a pleasant taste, is nutritious and is able to saturate the body for a long time. However, to get the full benefit of this ingredient, you need to know how to choose it correctly. It is recommended to use a homemade product or purchase fillets from trusted suppliers. If the chicken is fed on chemistry, there is no need to talk about the benefits of its meat.

Quality chicken breast is light pink when raw and becomes almost white when cooked. The broth after it practically does not contain fat, it stands out with a pleasant aroma. And given how many calories are in chicken breast, we can conclude that it is an indispensable product for all occasions.

Chicken, along with turkey, is a dietary product, the beneficial properties of which help in the fight against excess weight. 100 grams of boiled chicken breast contains 137 calories, so you can eat it without fear for your figure. The composition of the product includes 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 work of his heart and blood vessels.

IT IS IMPORTANT TO KNOW! Fortuneteller Baba Nina:"There will always be plenty of money if you put it under your pillow..." Read more >>

Benefits of chicken breast

Useful properties of chicken breast are due to the high content of biologically active substances in its composition:

1. 1. Glutamine is an amino acid that, together with vitamin B3, has a beneficial effect on the nervous system.
2. 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. 3. Phosphorus ensures the 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 satisfying. After its use, a person does not feel hungry for a long time, which allows reducing portions of food consumed.

Chicken is useful 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 (KBZhU) per 100 grams of product:

Diet Recipes

When compiling a menu, it is important to remember that the calorie content of meat is affected by the way it is cooked.

Nutritionists advise to stop 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 greens;
• salt, ground black pepper - to taste.

Recipe:

1. 1. Pour 1 liter of water into a saucepan and add chopped onion, carrot, zucchini and chicken breast to it. Salt, cook over medium heat for 15 minutes after boiling.
2. 2. Drain the finished broth into a separate bowl.
3. 3. Mash vegetables and chicken into a puree. To make it liquid, you need to gradually add broth to it.
4. 4. Mushrooms cut into large slices and fry in olive oil.
5. 5. Add cheese and mushrooms to the cream soup, mix the ingredients thoroughly until smooth. The cheese should be completely melted.
6. 6. Pepper the finished soup and sprinkle with fresh herbs.

Vegetable salad

Vegetable salad is an easy-to-make dish, which includes affordable and healthy ingredients:

• chicken fillet - 200 g;
• bell pepper - 1 pc.;
• cherry tomatoes (can be replaced with ordinary tomatoes) - 150 g;
• balsamic vinegar - 1 tsp;
• olive oil - 3 tbsp. l.;
• parsley, lettuce;
• salt, Provence herbs - to taste.

Cooking:

1. 1. Salt the fillet and roll in Provence herbs.
2. 2. Wrap the meat in foil, put on a baking sheet and put in the oven until cooked. As an alternative to the oven, chicken can be cooked in a slow cooker.
3. 3. Cut lettuce, tomatoes and bell pepper and put on a dish. Drizzle with oil and balsamic vinegar.
4. 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 give gastronomic pleasure to a person who is losing weight.

List of ingredients:

• chicken breast - 250 g;
• zucchini - 1 pc.;
• broccoli - 200 g;
• olive or sunflower oil - 1 tbsp. l.;
• fresh greens;
• salt, Provence herbs, ground red pepper - to taste.

Cooking:

1. 1. Rub the meat with a mixture of seasonings and refrigerate overnight to marinate.
2. 2. Cut vegetables, salt and put in a baking dish, pre-greasing it with oil.
3. 3. Lightly beat the meat and put it on the vegetables.
4. 4. Bake for 30 minutes at a temperature of 180º C. Check the readiness of the meat with a knife or a toothpick.
5. 5. Sprinkle the dish with herbs before serving.

And some secrets...

The story of one of our readers Irina Volodina:

I was especially depressed by the eyes, surrounded by large wrinkles, plus dark circles and swelling. How to remove wrinkles and bags under the eyes completely? How to deal with swelling and redness?But nothing ages or rejuvenates a person like his eyes.

But how do you rejuvenate them? Plastic surgery? Learned - not less than 5 thousand dollars. Hardware procedures - photorejuvenation, gas-liquid peeling, radiolifting, laser facelift? A little more affordable - the course costs 1.5-2 thousand dollars. And when to find the time for all this? Yes, it's still expensive. Especially now. So for myself I chose a different way ...

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:

Sep-10-2017

Dietary properties of chicken breast:

According to leading nutritionists, chicken meat is the most important component of dietary nutrition, especially when it comes to the meat of laying hens. With its low calorie content and very low fat content, chicken is the basis of many diets.

Chicken meat is an excellent source of protein: in terms of protein content, chicken meat is superior to beef and lean pork. Proteins are the most important substances for the human body, since our cells, hormones, antibodies, and enzymes are composed of them.

Special protein compounds present in chicken meat can act as an increased dose of vitamins, which explains the recommendation to use chicken broth for colds.

These substances help fight viruses and infections, increase the protective functions of the body.

The great advantage of chicken meat is also its biological value, which is explained by the usefulness of its proteins: chicken meat protein by 92% consists of amino acids necessary for humans, which are in the optimal quantity and ratio.

Poultry meat, unlike the meat of other farm animals, is rich in polyunsaturated fatty acids essential for humans - linoleic, linolenic and arachidonic, which account for 22% of the mass of all fats. Omega 3 and Omega 6 fatty acids have a broad and deep effect on various body systems: they are necessary for the normal functioning of brain cells; help remove cholesterol from the body; ensure the stability of the heart and blood vessels; normalize blood pressure.

Chicken is a recognized leader among other types of meat in terms of protein digestibility, which is determined by its low content of connective tissue fibers containing collagen. Therefore, chicken meat is recommended for people with diseases of the gastrointestinal tract. However, it has been proven that with a large amount of adipose tissue in any meat, the relative content of proteins decreases, and their digestibility also decreases. Therefore, the meat of laying hens is the most optimal nutritional option for such diseases.

Poultry meat contains vitamins: A, groups B, E, K (phylloquinone), nicotinic acid, as well as magnesium, sodium, calcium, iron, sulfur, phosphorus, selenium - a whole complex of substances necessary for the harmonious functioning of the body.

Chicken meat contains histamines, which in some cases can cause allergies. Therefore, people suffering from this disease need to be careful about eating chicken.

Speaking about the benefits or harms of chicken meat, it is necessary to take into account the fact that chicken is different from chicken. Alas, today store shelves are littered with huge broilers, the meat of which often has a pronounced chemical taste and certainly cannot be useful!

If the chicken was raised in normal natural conditions, ate ordinary food without any chemical additives, nibbled on grass, then its meat will be much tastier and healthier.

And the broiler, which has never seen the sun in its short life, spends it in a very limited space and in conditions of constant stress. And besides, from early childhood, he is literally stuffed with antibiotics and hormones in order to get the maximum body weight. It is precisely these “chicken jocks” that we have to buy ... It is quite natural that such chickens will not give anything but harm to our health!

Chicken meat is loved and cooked regularly by many of us. It becomes the basis of a mass of different dishes, and a useful addition to the daily menu. But the most useful is boiled chicken breast, often included in the diet of athletes and just people who want to keep their figure and health in order.

How many calories are in chicken breast?

The calorie content of chicken breast largely depends on the method of its preparation. Take a look at this table:

Chicken breast calorie table, per 100 grams of product:

And the nutritional value of chicken breast cooked in different ways is as follows:

Table of nutritional value of chicken breast (BJU), per 100 grams of product:

Recipe? Recipe!

What can be cooked with chicken breast? Here are some recipes:

Chicken breast baked with potatoes and yogurt:

Ingredients:

Chicken breast, 200 ml of natural unsweetened yogurt, 30 g of butter, 1 tablespoon of wheat flour, 4-5 potato tubers, 2 carrots, 1 onion, 20 g of melted butter, 1 bunch of parsley and dill, 2 bay leaves, 5-6 black peppercorns, salt.

Cooking method:

Wash parsley and dill, finely chop. Peel carrots and onions, wash and chop finely. Wash potatoes, peel, cut into cubes, put in a pan with onions and carrots, add ghee and fry for 5 minutes.

Rinse the chicken breast, separate the meat from the bones, cut into small pieces, put in a pot, add butter, yogurt mixed with flour, bay leaf, peppercorns and bake in a microwave at 70% power until done. Then add the fried vegetables, salt and cook for another 5 minutes at the same power.

When serving, pour over the sauce formed during baking, decorate with parsley sprigs.

Greek salad with chicken breast:

• ¼ cup coarsely chopped parsley
• 3 art. l. coarsely chopped green dill
• 1 st. l. extra virgin olive oil
• 1 st. l. freshly squeezed lemon juice
• 1 tsp dried oregano
• 6 cups chopped romaine lettuce leaves
• 3 cups chopped tomatoes
• 1 cup thinly sliced ​​red onion
• ½ crumbled fat-free feta

1 cucumber, peeled, cut lengthwise into 4 pieces and cut into thick slices
6 grilled chicken breasts (85 g each)

Combine the first 5 ingredients in a large bowl and stir with a whisk. Add lettuce and next 6 ingredients (from lettuce to chicken breast); shake well. Serve with pita.

Nutritional value for 1 serving:

Calorie content - 215 kcal

Fats - 3.8 g.

Proteins - 45.7 g.

In the Middle Ages, weak children and the elderly, as well as the sick and wounded, were given to drink as a tonic. White poultry meat, mainly breasts, was given to eat. With a rather low level of medicine, our ancestors intuitively realized that this particular product contains a lot of proteins needed by the body and little indigestible fats. Therefore, this part of the bird carcass can be confidently called a dietary product. The calorie content of boiled chicken breasts is quite low, and the health benefits are incomparably higher. First, protein. It contains about 30 g in 100 g of the product. Therefore, not only losing weight, but also bodybuilders eat white meat "ripples" with pleasure: after all, protein is involved in the "building" of muscles. Fats and carbohydrates in the breast of a bird are negligible. However, when calculating the calorie content of boiled, several factors must be taken into account: with or without bones, meat, whether there is skin, how long the product was cooked. Indeed, in its raw form, pure fillet has 115 kcal, meat with bones - 137. The largest amount of fat is in the skin. Meat with it, but without bones, has a nutritional value of 165 kcal per 100 g.

The cooking method is also important. Naturally, when we fry something, we add oil to the pan - the product itself is very nutritious. After frying, the chicken is covered with such an appetizing golden brown crust ... But, alas, its calorie content increases to 200 kcal. But when cooking, the reverse process occurs: boiling water “takes away” calories, making the meat even leaner. After this heat treatment, the broth contains 20% of the nutritional value of raw meat. And the calorie content of boiled chicken breasts drops to 95 kcal. Of course, this indicator is applicable for skinless fillets.

Now consider the so-called After all, white poultry meat is a real storehouse of useful minerals (zinc, phosphorus, iron, potassium and calcium), as well as vitamins (B2, B3, K, E, PP). These substances will raise the overall tone of the body, and the low calorie content of boiled chicken breasts will help you get rid of five unwanted kilograms in 10 days. A sufficient amount of protein obtained with such a diet does not cause hunger at all, strengthens the muscles and improves the functioning of the gastrointestinal tract.

With this diet, it is permissible to eat no more than 400 g of boiled breast without skin per day. It is advisable not to salt food, also to exclude sugar from the diet. Raw or boiled vegetables, unpolished rice can be additional components for meat. It is permissible to drink coffee and green tea without sugar, fruit juices. Based on the fact that the calorie content of boiled chicken breast in a daily dose is about 400 kcal, you can eat and drink everything else for another 900 units. At the end of the diet, you can treat yourself to dried fruits and nuts in the morning.

If the taste of boiled meat seems bland to you, you should think about other culinary methods for processing the product. You can first boil the chicken, and then lightly smoke it in a special smoky apparatus. Such a simple technique will give the meat an appetizing smack of smoke. The breast also has a small calorie content - 160 kcal. But the most successful way of processing is barbecue. However, the meat should be marinated in vinegar, and the heat from the coals will melt the excess fat. Thus, the nutritional value of the finished product will be 116 kcal.