Chicken fillet kcal per 100. Nutritional value of chicken breasts. Useful properties of chicken breast

Chicken was domesticated as early as 6000 BC. Therefore, it is not surprising that over such a long period of time, the human body has perfectly adapted to its meat. But still, the set of nutrients contained in chicken is determined, among other things, by the part of the chicken that is eaten. Especially white meat, which means chicken breast. Her BZHU is not considered the most successful for dietary nutrition, but is still close to this “title”.

Since breast fat is incredibly successful, it is quite natural to use it for weight loss or maintaining a sports diet. Due to the fact that there is little fat in the breast, its calorie content is also low - about 113 Kcal. And, what is most surprising, in BZHU a significant part of the energy value comes from protein - about 85%.

BZHU raw breast

Naturally, you should not eat breast meat raw. But it is precisely this version of the product that BZHU usually gives about. Indicators reflecting it are given per 100 grams of breast. Ideally, that is, without heat treatment or the use of harmful feed in the process of raising chicken, the chicken will differ in the following BZHU numbers.

1. Proteins provide the main energy value. There are approximately 23.5 grams of them in the breast.
2. There are practically no carbohydrates - only 0.4-0.5 grams.
3. Fats also do not account for much of the total weight - no more than 2 grams.

It turns out that BJU is perfectly balanced. But before eating, the breast has to be cooked.

Recipe Chicken breast. Calorie, chemical composition and nutritional value.

BJU of cooked breast

Depending on the preparation option, the BJU of such a product may vary, and quite significantly. It is best to boil or steam chicken breast. In this case, its calorie content is reduced to approximately 100 Kcal.

There is a little less protein and fat, but their ratio still remains such that chicken retains its potential benefits for the body.

And a completely different situation is frying the breast. Of course, you can also fry it in different ways. But most often, after such processing, fats become much larger, proteins are seriously reduced. In this case, the calorie content “jumps” to 200 Kcal, but it loses real benefit for humans due to too much fat content. It follows from this that to maintain ideal BJU, it is best to cook this product.

In the Middle Ages, weak children and the elderly, as well as the sick and wounded, were given drink as a strengthening agent, and white poultry meat, mainly breasts, was given to eat. With a rather low level of medicine, our ancestors intuitively understood that this particular product contained a lot of proteins needed by the body and few hard-to-digest fats. Therefore, this part of the bird carcass can confidently be called a dietary product. The calorie content of boiled chicken breasts is quite low, and the health benefits are incomparably higher. First, protein. There is about 30 g of it in 100 g of product. Therefore, the white meat of “sea fish” is eaten with pleasure not only by those losing weight, but also by bodybuilders: after all, protein is involved in the “building” of muscles. There is a negligible amount of fat and carbohydrates in the poultry breast. However, when calculating the calorie content of boiled meat, it is necessary to take into account several factors: whether the meat is with or without bones, 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 during cooking, the opposite 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 let's consider the so-called 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 from such a diet does not cause a feeling of hunger at all, strengthens 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, and also eliminate sugar from the diet. Additional ingredients for meat can be raw or boiled vegetables and unpolished rice. It is permissible to drink coffee and green tea without sugar, and fresh fruit. Based on the fact that the calorie content of boiled chicken breast in a daily dose is about 400 kcal, the rest can be eaten and drunk 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. This simple technique will give the meat an appetizing smoky flavor. The calorie content of the breast is also small - 160 kcal. But the most successful method of processing is shish kebab. However, the meat should be marinated in vinegar, and the heat from the coals will melt away the excess fat. Thus, the nutritional value of the finished product will be 116 kcal.

Chicken breast (in other words, white chicken meat) is a wonderful product, tasty and healthy.

Boiled chicken breast is truly a dietary product. Boiled white meat is used in preparing all kinds of salads, stews, vegetable soups, pates, and minced meats. Thanks to its composition, boiled chicken breast is suitable for people of any age - both small children and the elderly. Due to the presence of vitamins and other beneficial substances in it, it is well suited for athletes and those on a diet.

How many calories are in boiled skinless chicken breast:

If boiled white chicken meat does not have skin, its calorie content will decrease.

The calorie content of boiled skinless chicken breast is 110 kcal per 100 g. product

How many calories are in baked chicken breast:

There is a simple way to prepare white chicken meat - bake a chicken breast.

Calorie content of baked chicken breast is 137 kcal per 100 g. product

How many calories are in chicken breast baked with cheese:

The taste of white chicken meat can be perfectly combined with the taste of cheese. A wonderful dish - chicken breast baked with cheese - will delight you not only with its taste, but also with its relatively low calorie content.

Calorie content of chicken breast baked with cheese – 119 kcal per 100 g. product

Calorie content Raw chicken breast. Chemical composition and nutritional value.

Raw chicken breast
is rich in vitamins and minerals such as: choline - 23.6%, vitamin B5 - 16%, vitamin B6 - 25%, vitamin B12 - 13.3%, vitamin H - 16.8%, vitamin PP - 55 .5%, phosphorus - 20%, cobalt - 100%, chromium - 16%

• 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, and acts as a lipotropic factor.
• Vitamin B5
  is involved 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 intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6
  is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B12
  plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin H
  is involved in the synthesis of fats, glycogen, and amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP
  is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Phosphorus
  takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Cobalt
  is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Chromium
  is involved in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

morehide
You can view a complete directory of the healthiest foods in the “My Healthy Diet” app.

What is included in chicken meat>

• B3 (niacin) is involved in metabolic reactions, promotes the production of energy from carbohydrates, fats and proteins, and is part of cellular enzymes involved in respiration and metabolism.
• B4 (choline) is involved in the synthesis of acetylcholine, which transmits nerve impulses, regulates insulin levels, promotes the normal functioning of the liver, kidneys and hematopoietic organs.
• B6 (pyridoxine) is involved in the metabolism of proteins and fats. Contributes to the production of red blood cells that distribute oxygen. Necessary for the conversion of glycogen into glucose, for the normal functioning of the immune system and for the formation of nerve cells.
• B9 (folic acid) is essential for the functioning of the circulatory and immune systems.

White chicken meat contains vitamins A, C, H. Chicken breasts are an excellent source of selenium and phosphorus. They contain potassium, magnesium, sulfur, chromium, copper, fluorine, zinc. True, chicken meat is significantly inferior in iron content to beef and pork (1.5 mg versus 3 mg per 100 g of product).

The Hidden Dangers of Chicken Meat

Chicken meat is an extremely favorable environment for the growth of various bacteria, significantly superior to beef and pork in this regard. It is strictly not recommended to use the same cutting board for chicken and other foods (especially fruits), and after contact with raw chicken breast, hands should be thoroughly washed with soap and water.

The reason lies in the fact that in poultry farms, chickens are literally crammed into cages - they end up covered in feces from head to toe. When slaughtering chickens and cutting up their carcasses, some of the feces inevitably ends up on the chicken meat. That is why industrially produced chicken must undergo disinfection using chlorine and other toxic gases.

The benefits of chicken fillet

Chicken breast is not only a valuable source of protein for our body, but also contains many different vitamins and minerals. Vitamins, in turn, take an active part in the processes of protein synthesis and other substances. Vitamins are essential for strength training; without them, it is impossible to effectively lose weight or increase muscle mass, regardless of the amount of protein consumed.

Chicken breast contains vitamins B, C, PP, A, as well as choline, a substance that ensures the proper functioning of organs, in particular the kidneys and adrenal glands, and cleanses the liver of excess fats and cholesterol. Potassium, which is contained in chicken fillet, acts as electrolytes in the body and helps maintain normal blood pressure. Chicken breast also contains equally important micro- and macroelements: sodium, magnesium, sulfur, iron, phosphorus and chlorine.

The nutritional value of chicken breast is great. This is a quite nutritious and healthy product, but the calorie content of chicken breast is balanced. 100 grams of fillet contain the most protein - 23.6 grams, there is little fat - 1.9 grams, and very few carbohydrates - up to 0.4 grams.

Boiled chicken breast is very useful for problems with the gastrointestinal tract, including gastritis and ulcers, it promotes digestion and neutralizes excess acidity in the body. White chicken meat is also useful for problems with blood vessels, it helps prevent heart attacks and strokes, and

The low calorie content of boiled chicken breast helps not to overload the body with extra calories. It is best to boil chicken in a saucepan, but the healthiest option is steamed chicken, which retains all the nutrients, has a beautiful appearance, and becomes very juicy and soft. Chicken breast is best consumed with vegetables to balance the simultaneous intake of protein and fiber in the body.

Chicken fillet is good for teeth, bone tissue and muscles; it contains the largest amount of zinc and phosphorus. Magnesium improves memory, restores nerve cells, relieves irritability, promotes wound healing, and B vitamins normalize blood sugar levels, which is why chicken breast is also recommended for elderly people.

Eating chicken breast has a positive effect on the body's metabolic processes, improves skin color, condition of nails and hair, and the selenium and lysine it contains have good antibacterial properties and strengthen the immune system, preventing colds.

How many calories are in fried and baked fillet?

The number of calories depends on the method of cooking any type of meat, including chicken breast. It is believed that fried sirloin contains the most calories, it contains 197 kcal per 100 grams. The caloric content increases due to the oil in which the meat is cooked, as well as the amount of oil. For this reason, the fat content of the breast increases. The dish turns out juicy and aromatic in this form, but harmful to health. It will help you gain extra pounds.

Many people like to bake meat in the oven, but this cooking method requires the right approach. Nutritionists recommend baking chicken breast in a “sleeve”. Fillet prepared in this way will retain all its beneficial properties and will be tasty, juicy and aromatic. You need to add spices to the meat and bake in the oven. A baked skinless chicken breast contains slightly more calories than boiled meat - 119 units.

You can also cook meat in the oven in another way. It should be pre-boiled and then baked in the oven. The number of calories of boiled skinless meat baked will be only 110 kcal per 100 grams of the finished product.

Chicken in dietary nutrition

Due to the lack of fat, chicken breast is considered the most valuable for supporters of a healthy diet. It is attractive for another reason: it contains many vitamins and minerals that are beneficial to the body:

• vitamins A, C, E, H, PP, group B:
• nicotinic and ascorbic acid;
• carotene;
• phosphorus;
• sodium;
• potassium;
• iron;
• magnesium, etc.

If you cook white meat chicken correctly, it is difficult to gain weight from it. Low calorie content will not allow fat cells to be deposited. Due to the low energy value when eating fillet, the body will be forced to use existing fat reserves. This is the secret of many developed diets, using which you can quickly lose excess weight. By consuming white chicken meat, the body is saturated and at the same time uses up accumulated fats.

If meat has dietary properties, it provides health benefits. The low cholesterol in meat makes it easy to digest. If you use it regularly, your metabolism is normalized and your immune system is strengthened. It is believed that chicken meat is an excellent preventive product for cardiovascular diseases. It helps strengthen the nervous system, hair and nails, and has a positive effect on metabolic processes.

When purchasing chicken meat, it is advisable to choose small pieces on the bone. It must be free of defects, damage and tears in clean, high-quality packaging and refrigerated.

Diets with chicken breast

Thanks to its balanced composition, chicken breast is an excellent diet product. So experts in the field of weight loss have developed several types of diets based on chicken breast. The first of them is seven days. For it you need to boil 800 g of chicken meat in 2 liters of water. In order to preserve the taste of the product, you can add celery root, carrots and onions to the pan to taste. Then divide the boiled chicken meat into 5-6 equal portions in proportion to meals per day. The main feature of the diet is the non-use of salt when preparing dishes. It is also prohibited to add soy sauce to enhance the taste. You can use lemon juice to add some piquancy. The disadvantage of this diet is that it cannot be used for people with kidney, liver, heart and stomach diseases. In addition, it is also contraindicated for pregnant women.

There is a second diet option using chicken meat. It is designed for the same 6-7 days. In the first three days, you are allowed to eat only apples (1.5-2 kg per day in equal shares). Then 1 day - 1 kg of chicken breast, the next 2 days - 2 liters of kefir (1%) per day. Last day - chicken broth, prepared without salt.

On average, following one of the diets you can lose from 1.5 to 3 kg, which is not a bad result. Plus, chicken breasts are so nutritious that you won't feel hungry.

How to properly cook chicken breast

Lean white meat should not be overcooked, otherwise it will turn into dry and tasteless rubber. Breasts should be thawed (retail chains offer customers fresh-frozen or chilled meat), freed from skin and excess fat and placed in boiling water. The water should completely cover the chicken meat. To preserve more valuable vitamins and microelements in the meat, cook it over low heat, along with aromatic seasonings:

The chicken is not covered with a lid during cooking. Aromatic roots and spices are added to the water. This can be onions, carrots, parsley and celery (root or stems), leeks, thyme, rosemary, garlic, basil, cloves, peppercorns, bay leaves, etc. Salt is added at the end of cooking.

White chicken meat is used to make dietary broth and low-calorie vegetable soups, rich in vitamins and minerals. The calorie content of broth made from lean white meat chicken is about 20 kilocalories per 100 grams of product:

1. Pour cold water over the chicken breast.

2.Add:

• one large onion;
• 2 carrots;
• celery stalks;
• a few sprigs of fresh parsley or cilantro;
• salt and pepper to taste;
• 6 cardamom grains;
• Bay leaf.

3. Bring to a boil, reduce heat, and simmer for 40 minutes.

4. Remove the breast from the broth. Strain the broth, cool and place in the refrigerator. Then remove the top layer of fat.

5. If desired, the finished broth can be poured into containers and placed in the freezer.

Meat is one of the key foods in the diet of any person. It helps restore muscle tissue and give strength. But at the same time, it is quite fatty and has a high calorie content, so it is very important to choose low-calorie meat for your diet, for example, chicken fillet.

Calories in Chicken Breast. Chemical composition and nutritional value.

Chicken breast
is rich in vitamins and minerals such as: choline - 16.4%, vitamin B5 - 29.9%, vitamin B6 - 40.6%, vitamin PP - 38.5%, potassium - 11.7%, magnesium - 21.5%, phosphorus - 21.4%, cobalt - 90%, molybdenum - 15.7%, selenium - 41.5%, chromium - 50%

• 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, and acts as a lipotropic factor.
• Vitamin B5
  is involved 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 intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6
  is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin PP
  is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium
  is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, and is involved in the processes of conducting nerve impulses and regulating blood pressure.
• Magnesium
  is involved in energy metabolism, the synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain the homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus
  takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Cobalt
  is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Molybdenum
  is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium
  is an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, and is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Chromium
  is involved in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

morehide
You can view a complete directory of the healthiest foods in the “My Healthy Diet” app.

Features of chicken breasts

Fillet has a relatively low calorie and energy value; it is nutritious meat and is recommended as a dietary product

. As for the energy value, there is not much fat in chicken breasts against the background of a large amount of protein.

Chicken fillet is the most valuable part of the bird carcass. Breast contains a lot of animal protein, and it, in turn, is rich in amino acids, which are very necessary for the normal functioning of our body as a whole.

Fresh fillets have a uniform pale pink tint, a fresh smell and a dry surface. It is better to buy it chilled.

, but it is worth remembering that meat cannot be stored for more than 5 days.

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?

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;
• trace elements - zinc, fluorine, iron, cobalt, manganese, iodine and many others.

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?

Calorie content and nutritional value of fillet

There are many options for preparing chicken fillet. It can be:

• boil;
• stew;
• fry;
• steam;
• grill, etc.

But remember that the calorie content of the finished dish also depends on the cooking method. For example, fried breast will be higher in calories

than baked or boiled. Below are calculations of the calorie content of breast depending on cooking:

• raw fillet – 110 kcal per 100 grams of product;
• boiled meat – 135 kcal per 100 grams;
• smoked – 204 kcal;
• stewed – 212 kcal;
• baked – 148 kcal;
• fried meat – 248 kcal.

As you can see, fried chicken fillet is the most high-calorie, and it can also be harmful to the stomach

. If you lead a healthy lifestyle and want to eat healthy, it is better not to fry chicken breast.

The nutritional value of chicken breast is:

• fat contains 8.8 grams;
• proteins – 20.8 g, respectively;
• there are no carbohydrates.

Chicken breast in dietary nutrition

The most acceptable way to prepare chicken breast from a dietary point of view is to boil it. It is worth saying that the low calorie content of such meat

- not its only advantage, it also retains all the beneficial substances, and it is also very easy to digest. If your diet menu involves eating low-calorie and healthy dishes, then you should definitely include boiled chicken breasts in it.

To keep the calorie content of fillet to a minimum, it must be cooked in the correct way:

• rinse the meat well;
• put it in a saucepan with water and boil;
• drain the broth 5 minutes after boiling;
• add new water and cook the meat until done.

In this way, you will not only reduce the calorie content of meat, but also remove hormones and antibiotics, the remains of which can sometimes be found even after cooking. These products are often fed to birds for better growth.

. Salt the fillet only at the end of cooking and if desired.

Another way to prepare diet chicken breast is to bake it in the oven. In this case, the calorie content will also not be too high. Bake chicken in the oven

You can do it on your own, or you can add cheese or vegetables, but then there will be more calories in the finished dish.

But if you like fried chicken, then this type of meat will no longer be dietary, since it contains a lot of calories. But even in this case, you can reduce calories

, to do this, fry the meat without oil on the grill. The calorie content of grilled fillet will be approximately 152 kcal, which is not so much.

The benefits and harms of chicken breasts

As already mentioned, dietary properties and low calorie content are not the only advantages of chicken fillet; it also contains many useful components

. And this product, in one form or another, can act as a remedy or prevent a number of diseases.

In particular, vegetable and fillet based broths not only taste good, they are very useful for those who have problems such as:

• gastrointestinal diseases;
• ARVI;
• flu.

Magnesium present in chicken meat helps fight fatigue syndrome and improves the immune system

and helps improve memory. Vitamin B is very good for skin rejuvenation, stabilization of metabolic processes and the functioning of the human nervous system.

But remember that certain properties of chicken meat depend on the method of its preparation; the most benefits are found in non-calorie boiled, stewed or baked chicken meat.

Possible harm

Chicken breast can be dangerous for the body; here, too, everything partly depends on the method of preparation.

. So, fried chicken fillet can cause problems such as:

• gastrointestinal diseases;
• gastritis;
• exacerbation of peptic ulcer disease.

It is believed that chicken fillet itself is completely harmless, it all depends on what you add to it and how to make it.

When following a diet, be careful with chicken skin, it contains large amounts of fatty tissue. In order to cook the breast in one way or another, you must remove the skin

, although at points of sale fillets are sold without skin.

Buy chicken meat from trusted outlets, make sure it is not expired, study it before buying

for color and smell. Otherwise, meat can cause illness.

And remember that even the most harmless and healthy product, if prepared incorrectly, can not only ruin your figure, but also cause serious illnesses

. This is especially true for chicken fillet.

As you can see, chicken breasts are a very healthy meat that can be given even to children in boiled form. For adults, it is also better to boil it or use it as part of broths.

, and for the second you can make stewed chicken. Such a diet will be satisfying and healthy.

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.

Calorie content of boiled turkey fillet and chicken fillet

Turkey and chicken fillets are not only appreciated by many culinary specialists, but are also favorite products among most nutritionists and sports nutritionists. This is primarily due to the low calorie content of chicken fillet and idea.

Useful properties of turkey

The meat of this bird is distinguished not only by its wonderful taste, but also by its optimal protein and mineral composition, and is also a truly dietary product. Magnesium contained in turkey meat helps avoid problems with the nervous system, selenium prevents the development of cancer, and also has a rejuvenating and tonic effect. Poultry meat contains almost twice as much iron as beef, and phosphorus - almost the same amount as sea fish. With all these advantages, turkey is a low-calorie product, is easily absorbed by the human body and almost never causes allergic reactions.

Calorie content of turkey fillet and other nutritional indicators of poultry meat

On average, the calorie content of this bird is 195 kilocalories per 100 grams of product. It largely depends on the type of meat or type of offal, for example:

• 112 kilocalories – calorie content of turkey fillet;
• 125 kilocalories – the calorie content of a bird’s heart;
• 152 kilocalories – calorie content of poultry legs;
• 275 kilocalories – calorie content of turkey liver.

The calorie content of turkey fillet is the lowest compared to other parts of this bird. In addition, if you use breast without skin to prepare the dish, the calorie content of the product will be even lower - only 95 kilocalories per 100 grams of product. In this case, the calorie content of the boiled fillet will be 70-80 kilocalories - this is due to the fact that during the cooking process some of the calories remain in the broth.

Poultry fillet is rich in protein. On average, per 100 grams of product there are up to 22-30 grams of protein and up to 12 grams of fat, the remaining components are unsaturated fatty acids and water. The product is also valued for its low cholesterol content - up to 75-95 mg per 100 grams of product.

Poultry meat is considered an ideal basis for the preparation of therapeutic diets and diets for weight loss

Only those who must monitor the amount of protein in their diet should use this product with caution. For example, patients suffering from kidney failure, hypertension and gout should not eat turkey too often

And people with hypertension should also pay attention to the fact that poultry meat is rich in sodium, which means salt should be used in small quantities when preparing turkey dishes

Useful properties of chicken

Unlike turkey, chicken can be found in any store - be it a huge supermarket or a small grocery store. Chicken meat is rich in protein, B vitamins, phosphorus, magnesium, chromium, zinc and cobalt. The meat of this most famous bird in our area is higher in calories than turkey meat, but some of its parts are used in dietary nutrition - for example, chicken fillet.

A variety of poultry fillet dishes are favorites of many athletes. Being an excellent source of protein, chicken meat is not particularly fatty, which means it can be included in weight loss diets.

Calorie content of chicken fillet and poultry in general

On average, the calorie content of chicken is 240 kilocalories per 100 grams of product. The same amount of chicken meat contains up to 19 grams of protein, up to 20 grams of fat and up to 1 gram of carbohydrates; the rest of the bird is water.

The calorie content of chicken fillet is two times lower than that of poultry carcasses as a whole - it is 114 kilocalories per 100 grams of product.

Those who follow a diet should know that the best way to cook chicken fillet is to boil it. During the cooking process, some of the calories remain in the broth, so the calorie content of the boiled poultry fillet will be about 95 kilocalories. A noteworthy fact is that one hundred grams of boiled chicken fillet contains the daily requirement of cobalt for a person.

pohudanie.net

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.

Micro- and macroelements in Chicken breast (fillet)

Chicken breast (fillet) contains the following elements: Ash, Water, Sodium, Potassium, Phosphorus, Magnesium, Calcium, Sulfur, Copper, Iodine, Manganese, Chromium, Fluorine, Cobalt, Zinc, Iron, Chlorine.

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.

Calories Chicken breast (without skin). Chemical composition and nutritional value.

Chicken breast (without skin)
is rich in vitamins and minerals such as: choline - 15.2%, vitamin B5 - 16%, vitamin B6 - 25%, vitamin B12 - 20%, vitamin H - 20%, vitamin PP - 53, 6%, potassium - 11.7%, magnesium - 21.5%, phosphorus - 21.4%, cobalt - 120%, chromium - 18%, zinc - 17.1%

• 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, and acts as a lipotropic factor.
• Vitamin B5
  is involved 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 intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6
  is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B12
  plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin H
  is involved in the synthesis of fats, glycogen, and amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP
  is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium
  is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, and is involved in the processes of conducting nerve impulses and regulating blood pressure.
• Magnesium
  is involved in energy metabolism, the synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain the homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus
  takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Cobalt
  is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Chromium
  is involved in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
• Zinc
  is part of more than 300 enzymes and is involved in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

morehide
You can view a complete directory of the healthiest foods in the “My Healthy Diet” app.

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.

Calorie content Chicken breast. Chemical composition and nutritional value.

Chicken breast
is rich in vitamins and minerals such as: choline - 13.4%, vitamin B5 - 16.1%, vitamin B6 - 26.5%, vitamin B12 - 11.3%, vitamin PP - 49.5%, phosphorus - 21.8%, selenium - 30.2%

• 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, and acts as a lipotropic factor.
• Vitamin B5
  is involved 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 intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6
  is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B12
  plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin PP
  is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Phosphorus
  takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Selenium
  is an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, and is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.

morehide
You can view a complete directory of the healthiest foods in the “My Healthy Diet” app.