How much does a baked chicken breast weigh? Chicken breast: weight and nutritional value

Nutritional value of athletes

The first thing worth noting is the low calorie content of this meat.
100 grams of chicken breast contain 113 kcal, of which only 1.9 grams are fat, 23.6 grams are protein, 0.4 grams are carbohydrates. The minimum amount of protein a person needs is 50-100 grams (based on 0.8-1 grams per 1 kilogram of weight). Therefore, 200-400 grams of breasts are enough to avoid a deficiency. For athletes who need 2-2.5 g of protein per kilogram of weight, this volume is not enough, but the remaining needs can be covered by other products or sports nutrition.

Knowing how much protein is in boiled chicken breast, it’s easier to think through your diet and achieve your goals. Such a product should be part of the diet of people who aim to “get lean,” that is, reduce the amount of fat without harming the muscles.

How does the protein content change depending on the method of cooking meat? Here the trend is as follows:

• when cooked, brisket contains 29.8 grams of protein (per 100 grams);
• during the frying process, the volume of the useful element does not decrease and remains approximately at the same level;
• steaming ensures that 23.6 grams of protein enters the body;
• smoking reduces the volume of incoming useful elements to the level of 19.7 g.

Now you know how much protein is in chicken. The only question is why its level in a raw product is lower than in one already prepared by cooking. This is easy to explain - raw meat contains 15-20 percent water, which is lost during the cooking process. Thus, a piece of breast that weighed 100 g before processing turns into 70-80 grams. It is logical that the protein content in chicken becomes higher after cooking.

A bodybuilder and chicken breast are an inseparable tandem. Bodybuilders and supporters of a healthy diet are well aware of the high protein content of chicken breast, which is why they so value its properties and richness in amino acids and protein compounds. In addition to protein, a wide range of vitamins, minerals and microelements is also of great value.

In bodybuilding, protein is used from natural products, and nutritional supplements with a large number of amino acids are also popular. Whichever source is preferred, protein products help increase the number of muscle fibers and make them better quality.

General characteristics and scope of use of beef and turkey

Today, beef is the most popular type of meat product. This is a product obtained after the slaughter of cattle. Taste and quality characteristics depend on the sex of the animal, its age and breed. There are three types of beef:

• Highest – pieces from the sternum and back, lazy muscle, fillet, sirloin.
• The first is the shoulder blade, shoulder, flank.
• The second one is the front shank, the back shank.

The taste properties of the product can be affected not only by the gender and breed of the cow, but also by the level of stress that she received during the slaughter process. At this moment, the animal produces hormones that can significantly deteriorate the quality of meat fiber. The meat of young cows under two years of age is called veal.

Fresh fillet has the following properties:

1. Bright rich color.
2. Fibrous structure.
3. Milky smell.
4. Elasticity.
5. At the cut site, the meat fibers shine.
6. The color of the fat is light, milky.

Beef is good for everyone without exception. It is part of the diet of patients with iron deficiency anemia, since it contains genomic iron, which increases hemoglobin levels.

Beef is prescribed to people suffering from excess weight. Products of the highest and first categories are considered lean, have low calorie content and contain a minimal amount of fat. In addition, fillet is often prescribed to patients with type 1 or type 2 diabetes and people with high cholesterol.

The dietary product is part of the athlete’s diet, especially if he monitors the gain of muscle mass and its quality. It is also indicated for those who regularly visit the gym and perform strength exercises. Another reason why athletes should include veal in their menu is the presence of substances such as collagen and elastin.

Veal is suitable as the first complementary food for babies, and is also necessary for women during pregnancy and lactation. It does not cause allergies, and saturates the body with a huge amount of useful vitamins and microelements.

Turkey also belongs to the category of dietary products. It is included in all diets for people suffering from obesity, since its calorie content is only 194 Kcal per 100 grams of meat. Moreover, the composition is rich in various micro and macroelements, vitamins, saturated amino acids. Meat fiber contains a large amount of phosphorus, comparable to the amount of phosphorus in fish.

Turkey products are used in the diet of people suffering from allergic reactions, since the protein of this bird does not provoke the production of antibodies in the human body. Turkey meat is suitable not only for dietary, but also sports and baby food. Turkey meat should be consumed by people suffering from hypercholesterolemia.

Beef and veal have many advantages and useful properties:

• Low percentage of fat content, which allows it to be consumed by people with high cholesterol and weight loss.
• Low calorie content - 106 Kcal per 100 grams.
• Rich vitamin composition - potassium, calcium, sodium, magnesium, sulfur, iron, thiamine, riboflavin, nicotinic acid, etc.
• Promotes muscle gain.
• Raises blood hemoglobin levels.
• It does not cause allergies, which allows it to be used by children over 6 months and nursing women.
• Strengthens the immune system.

Poultry meat also has a number of beneficial properties:

• Low percentage of fat content, which classifies meat as a dietary product.
• Calorie content from 145 to 190 Kcal per 100 grams, depending on the part of the carcass.
• A large number of different elements in the composition - iron, magnesium, selenium, B vitamins, phosphorus, sodium and others.
• Helps increase blood hemoglobin.
• It does not provoke allergic reactions, which makes it possible to use it in the diet of small children, pregnant and lactating women.
• Strengthens immunity.
• Easy to digest.
• Speeds up metabolism.
• Evens out human hormonal levels thanks to tryptophan found in meat.
• Fights insomnia - tryptophan is also responsible for this.
• Strengthens the human musculoskeletal system due to phosphorus, which is found in large quantities in turkey meat.
• Strengthens the cardiovascular system.
• Strengthens the central nervous system.
• 200 gr. Turkey meat contains the daily requirement of nicotinic acid.

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Turkey is a dietary meat that is recommended to be included in the diet for diseases of the gastrointestinal tract, as well as for weight loss. Poultry meat is rich in proteins and contains less fat than pork and beef.

The content of proteins, fats and carbohydrates depends on the serving, as well as additional ingredients and processing methods. Calorie content is also affected by the use of oil, dressings and spices.

With skin, without skin

Turkey skin is often used in cooking, but nutritionists recommend avoiding consumption. The benefits and harms of poultry with skin have not been fully determined.

per 100 grams of turkey with skin:

• 204 kcal;
• 15 g protein;
• 16 grams of fat;
• 0 g carbohydrates.

When losing weight, it is recommended to use turkey meat without skin.

nutritional value of raw product per 100 g:

• 113 kcal;
• 18.4 g protein;
• 4.1 g fat;
• 0 g carbohydrates.

during a diet, it is better to use the breast or thigh of the bird - the drumstick contains many tendons that “add” carbohydrates to the meat. Different fat deposition is also observed, which leads to an increase in fat (or decrease).

boiled

Boiled poultry meat is a necessary attribute of dietary nutrition. With this method of processing the product, the beneficial qualities are preserved, and the number of calories remains almost unchanged.

nutritional value of boiled thigh without skin per 100 g:

• 128 kcal;
• 14.1 g protein;
• 6.7 g fat;
• 0.4 g carbohydrates.

It is not recommended to add oil during cooking. To obtain a rich taste, it is recommended to use whole onions and carrots.

roast

During a diet, it is not recommended to fry in oil; it is better to use olive oil or not use it at all, which can cause the food to burn.

Nutritional information for roasted turkey thigh:

• 165 calories;
• 16 g protein;
• 7 grams of fat;
• 1.6 g carbohydrates.

kilocalories and nutritional value may vary depending on the auxiliary ingredients used (oils, spices, etc.).

thigh cutlets

It is best to cook steamed thigh cutlets while losing weight. This way you can significantly reduce the number of calories in a dish and maintain the original benefits of the product.

nutritional value depends on the products used in the dish.

Calculation of kilocalories and nutritional value per 100 grams of food:

• 160 kcal;
• 28 g protein;
• 4.7 g fat;
• 1.8 g carbohydrates.

standard set of ingredients - turkey thigh (without skin), onions, hard-boiled egg and table salt.

using an oven is a simple but time-consuming method of processing. To bake a bird, you don’t have to use oil, just wrap the product in foil and add some vegetables.

nutritional value of the dish:

• 125 kilocalories;
• 28.55 g protein;
• 7.39 g fat;
• 0.06 g carbohydrates.

Baked turkey is not only a hearty dinner in everyday life, but also a delicious dish for the holidays.

thigh kebab

Cooking meat over charcoal is a way to process food without using oil, as well as an enjoyable pastime. The bird is hard, so you need to choose the right marinade.

the nutritional value:

• 100 calories;
• 15.1 g protein;
• 1 g fat;
• 2.3 g carbohydrates.

The size of kilocalories and nutritional value is presented for shish kebab with kefir marinade.

Poultry meat contains many amino acids and protein, which are necessary for normal growth of the body. 1 serving of the dish contains half the daily value of selenium. Meat also contains macroelements such as copper, potassium, phosphorus, magnesium and zinc.

The product contains a lot of B vitamins: B9, B4, B3, B2, etc. In addition to nutrients, it contains unsaturated fatty acids (omega 3 and 6).

Turkey helps with cardiovascular diseases. The product also regulates all processes occurring in the body.

Meat is actively used in dietary recipes. The most popular products are boiled, grilled and over open coals, and steamed diet cutlets.

Thigh steak is a healthy and nutritious dinner. It can be cooked in a frying pan or on the grill.

To prepare 1 serving of the dish you will need:

• 1 turkey thigh steak;
• 250 ml kefir;
• several cloves of garlic;
• salt and spices to taste;
• additional herbs.

Preparation:

1. First you need to soak the steak in kefir, adding spices to taste.
2. The approximate duration of marinating a steak is 1-2 hours. Heat a frying pan by adding olive oil.
3. Heat and fry the garlic (remove when it starts to fry).
4. Remove the steak from the marinade and rub with additional salt and spices.
5. Meat is fried as desired.
6. You can add some natural herbs before finishing cooking.
7. Wrap the finished steak in foil and place in a preheated oven to cook the meat from the inside.

We suggest you read: Is it possible to give sour cream to a cat, how beneficial is fermented milk product for an animal
? Turkey is a tasty and healthy product. It is suitable for a light dinner, tasty lunch and snack. Turkey thigh and breast are the healthiest parts of the bird. They contain more protein, which is necessary for the normal functioning of the body, and less carbohydrates, which interfere with weight loss. Calorie content and dietary recipe for turkey thigh Link to main publication

• Turkey meat, a poultry that came to us from the Western Hemisphere, is one of the dietary types of meat.
• Poultry meat received this definition due to its beneficial properties, the presence of a large number of useful substances, as well as the virtual absence of fat and bad cholesterol.
• Turkey meat is rich in amino acids necessary for the proper development of the body and easily digestible protein; meat is prescribed both in therapeutic and in diets for weight loss.
• On sale in our stores you can find several varieties of turkey meat, divided into parts of the bird’s body - fillet (breast), wings, thighs, drumsticks, as well as offal (liver, heart).
• If a person needs to eat the least high-calorie, fatty foods to create a diet, then turkey meat will be one of the best options for preparing tasty and healthy dishes.

Proteins as the basis for growth and vital activity

Proteins play an important role in the full functioning of cells and the body as a whole. With their help, the main functions are performed:

• transport;
• motor;
• receptor;
• protective;
• signal;
• regulatory;
• enzymatic.

Chicken meat can be prepared in the following ways:

• bake in the oven in foil, a special baking bag or dish;
• fry or stew;
• boil or steam.

If fried, the calorie content of this type of meat will be higher, but the method is considered the simplest and fastest. Often before frying, fillets are lightly beaten so that the resulting steaks are evenly cooked. Cooking time for this tender meat is sear for 4 minutes on each side.

Boiling or stewing chicken takes longer. Boiled chicken meat becomes boring very quickly, so in this form it is used mainly as an ingredient for salad.

Recipes

Any recipe for cooking poultry meat is quite simple and accessible, and if cooked correctly it will be soft and tasty. Therefore, if you think that the dish will turn out dry and tasteless, then simply follow the recipe and monitor the cooking time to avoid such consequences.

Chicken goes well with any side dish, be it cereals, legumes or vegetables. Another advantage is that breast gets along well with any fermented milk product.

Recipe No. 1. Chicken fillet in sour cream

Dietary turkey dishes

There are a lot of healthy and tasty dietary turkey dishes. The low calorie content of turkey allows its meat to be used during weight loss diets, as well as during a protein diet for athletes. Turkey can be stewed, baked, turkey meat goes well with vegetables, prunes, mushrooms, cheese, and a salad of fresh vegetables is perfect as a side dish for turkey. Boiled turkey breast can be used in a diet for drying - the calorie content of turkey without skin is only 84 kcal per 100 g, and the protein content in its meat is quite high, which will help avoid loss of muscle mass during the diet.

You can make steamed diet cutlets from turkey. To do this, you need to mix 500 grams of turkey fillet twisted in a meat grinder or finely chopped with 100 grams of finely chopped onion and 1 egg, add dry or fresh aromatic herbs and herbs (parsley, rosemary, dill, basil), form cutlets and cook them in a double boiler. The calorie content of one cutlet is about 60 calories. If you fry turkey cutlets in oil in a frying pan, then the calorie content of one cutlet will be about 140 kcal (calculating 10-11 cutlets from the total volume of minced meat).

For lovers of grilled foods, there is a simple and quick way to prepare a delicious dietary dish - grilled turkey with onions and fresh tomatoes. The calorie content of turkey with grilled vegetables will be about 110 kcal per 100 grams.

For lovers of sweet dishes, there is a wonderful recipe for stewed turkey with prunes. For 500 grams of turkey fillet, take 100 grams of prunes. The turkey is cut into small cubes, the prunes are finely chopped and all this is stewed without salt in a frying pan with water for about 40-50 minutes. The prepared dish should be salted. The calorie content of turkey with prunes will be about 125 kcal per 100 grams.

You can make a salad with vegetables from turkey. Finely chop 200 grams of boiled turkey fillet, add 2 diced tomatoes, 2 chopped bell peppers and 50 grams of feta cheese, season with 1 spoon of olive oil and the juice of 1 lemon. The calorie content of turkey fillet is about 120 kcal per 100 g, two tomatoes - 35 kcal, pepper - 27 kcal, feta cheese - 130 kcal per 50 g, dressing - 110 kcal. The calorie content of turkey salad is about 115 kcal per 100 g.

Also a tasty and satisfying low-calorie dish is turkey meat baked in a sleeve with vegetables. For 800 grams of turkey meat of any kind you will need 1 kg of potatoes, 2 medium onions, 2 medium carrots, 400 grams of eggplant, grilled or fried without oil in a frying pan, and 100 grams of low-fat sour cream. First, chopped onions are placed in a baking sleeve, then potatoes, cut into slices, then eggplants, turkey fillet is laid out on top, grated carrots are placed on it, and all this is poured with sour cream. The sleeve is closed and placed in the oven for 50 minutes. The prepared dish should be salted. The calorie content of turkey in a sleeve with vegetables is about 120 kcal per 100 grams.

Turkey can also be served boiled with olives and herbs, and stewed mushrooms. Roast potatoes and turkey with pickled cucumbers, cooked in pots, are very tasty.

Everyone is familiar with the traditional American dish for large family holidays - stuffed baked turkey, and you are probably wondering how many calories this turkey contains. Turkey, which is prepared in the USA for Thanksgiving and Christmas, is stuffed with onions and sweet berries and fruits - apples, cherries, oranges, pineapples - and baked in the oven in butter and mustard. The calorie content of a Christmas-style turkey is about 260-320 kcal per 100 grams; it can hardly be called a dietary dish, but it is really very tasty, so occasionally you are allowed to treat yourself to such a tasty treat. A less high-calorie version of this dish can be called skinless turkey baked in pomegranate juice without oil, stuffed with sour apples, raisins, and carrots. The calorie content of turkey prepared in this way will be about 180 kcal per 100 grams.

BJU content per 100 grams of chicken fillet

Raw chicken contains about 23.5 g of protein (B) per 100 grams of product. This figure is directly dependent on the quality of the raw materials. Cheaper birds are injected at factories with special compounds that increase the weight of the product due to the injected liquid. In this case, the B content per unit of unprocessed white meat is reduced.

From the table above it follows that boiled chicken fillet is the richest. This is due to the fact that part of the liquid present in raw chicken goes into the broth during the cooking process. The amount of B in the bird itself does not change in any way (the mass does not increase, it is not destroyed during cooking).

Chicken fillet is a dietary product. Knowing how much protein is in the breast, you can easily calculate the required amount of product in grams and add it to your diet. The body's daily protein requirement is 80 grams.

To obtain the daily protein requirement, you need to consume about 300 grams of boiled chicken, which is recommended to be divided into several meals. The peculiarity of white meat is its fast and good absorption and versatility when maintaining a diet of any nature.

As you already understand, the final amount of protein in a chicken breast depends on the method of preparing the poultry meat. During heat treatment, meat loses about 20% of water, so from 100 g of product the output will be about 75-80 grams. Boiled chicken contains more grams of protein because... loses his weight.

In any case, 100 grams of chicken breast is a storehouse of protein, no matter how long it takes to cook.

How many calories are in different servings:

681

184

What part of chicken should you eat for maximum benefits?

Knowledge of the amount of proteins contained in chicken breast is necessary for people who want to lose weight, as well as “cut,” that is, reduce fat mass without sacrificing muscle mass.

A balanced human diet contains about 50% carbohydrates, 30% proteins, 20% fats. If it is necessary to lose weight due to the fat component, this ratio should shift in favor of B and look like this:

• proteins – 45%;
• fats – 15-20%;
• carbohydrates – 35-40%.

Therefore, it is important to give preference to products containing large amounts of B, for example, chicken in any form.

But when following a diet, you should remember not only the B content, but also the fat in the meat and its total calorie content. Optimal ways to cook chicken for losing weight:

• boiling;
• baking;
• steaming.

Before you start cooking the chicken, you need to remove the skin. This part is very fatty and high in calories, so it is not suitable for dietary nutrition.

Chicken is considered a popular ingredient in dishes around the world and comes in various parts: breast, drumsticks and thighs, wings and offal. The amount of calories, fat and protein per cut of meat varies quite a bit. Let's figure out how many grams of protein are in each of them.

As you can see from the tables above, chicken breast fillet is rich not only in proteins, but also contains a large amount of microelements, vitamins and minerals. This is very important, because proper nutrition is not only about foods with a harmonious content of calories and nutrients. By receiving a full range of vital substances, the body maintains electrolyte balance and functions properly.

Another clear advantage of chicken meat is its ease of digestion and absorption without additional stress on the stomach. Any tasty and nutritious dish with breast can be served for dinner without worrying about heaviness in the stomach.

The dietary product contains little fat compared to red meat (beef, veal, lamb, pork). It also contains few carbohydrates. But the group of vitamins B is presented in abundance in fillets, which has a good effect on the condition of the skin and nervous system.

The obvious benefits and popularity of chicken breast are observed when following low-carb diets, since the amount of calories in the product is minimized. Unlike chicken drumsticks, wings and thighs, chicken fillet contains less fat, and the taste remains almost identical. Those who support healthy eating and bodybuilding know how much animal protein is found in chicken fillet, which makes this product an incredibly valuable element in their menu.

The most popular part of chicken is, of course, the breast. You already know very well how many calories and proteins are contained in 100 grams of skinless fillet: 113 calories, of which 80% comes from protein (23.6 g) and the remaining 20% ​​from fat.

Such proportions make the product indispensable both for those who want to lose weight and for athletes gaining muscle mass.

Chicken thigh

There are 181 calories per 100 grams of thigh, 19.6 g of protein, 0.5 g of carbohydrates and 11 g of fat. Those. 63% of calories come from protein, 35% from fat, 2% from carbohydrates.

Unlike breast, chicken thigh meat is darker because... they contain more myoglobin, which saturates the muscles with oxygen, thereby changing color.

Shin

The calorie content of drumstick per 100 grams is 173 kcal, 21 g of protein, 0.6 g of carbohydrates and 10.5 g of fat. Approximately 66% of calories come from protein, 32% from fat and 2% from carbohydrates.

Most often, the product is eaten with the skin, which increases its calorie content.

Chicken wing

The calorie content of chicken wing meat is 190.5 kcal, 18.7 g of protein, 12.2 g of fat and 0.2 g of carbohydrates. In percentage terms: 60% is protein, 39% is fat and 1% is carbohydrate.

Most often used with the skin, like drumsticks. The calculations take into account only the weight of the meat without bones.

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.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

Most athletes eat at least 2-3 chicken breasts per day, since white chicken meat is traditionally considered one of the best sources of protein due to its low calorie content and minimal fat content. The diet, in fact, is based specifically on chicken breasts - both due to their low price and ease of preparation.

Unfortunately, cheap chicken fillet is one of the dirtiest types of meat in terms of its content of toxins and preservatives. If you are concerned about your health, first think about what additives are fed to the chicken so that it increases its weight by several kilograms per month, and then leave the chicken breast in the refrigerator for a week to see that the meat does not even begin to spoil.

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 harm of cheap chicken fillet

To reduce the cost of chicken fillet, the manufacturer has to reduce the cost of chicken nutrition as much as possible and accelerate its growth cycle. As a result, the cheapest corn-based feeds are used (the question of the danger of GMO products for the health of birds is not even raised) and the most aggressive drugs for rapid weight gain (3).

The life cycle of an “industrial” chicken is only 6-7 weeks (3) - in fact, it does not matter to anyone how much such a diet will deteriorate its health, whether it will lose its sight and whether it will be able to walk. Most buyers do not think at all about the quality of chicken meat; they only strive to find the lowest price.

Vitamin content in chicken breast

Despite the fact that it is usually believed that chicken breast is “rich” in potassium, sodium, etc., their content in even domestic chicken fillets does not exceed 5-7% of the daily value - a serving of boiled potatoes contains 4-5 times more potassium than a serving breasts. In addition, industrial chicken breast contains significantly fewer minerals.

The situation with vitamins is even worse. Unlike fruits, any meat, including chicken, does not contain any significant amount of vitamins. A standard serving (half a chicken breast) will provide only 60% of the daily requirement for vitamin B 3 and 30% of the daily requirement for vitamin B 6 (1). However, these vitamins are available in much larger quantities in all cereals.

BJU and calorie content of chicken breast

Why sausage and frankfurters? What in their composition provokes the development of cancer?

Carrageenan for bulking meat

The vast majority of industrial meat is injected with carrageenan, a special substance that increases the final volume and weight of the product. The water that flows out of a chicken breast when frying it in a frying pan does not come from the chicken itself, but from the aforementioned carrageenan. Despite the harmlessness of this substance, it is a direct deception of the buyer.

Essentially, carrageenan behaves like a pseudo-plastic, forming a dense gel at room temperature. This substance is widely used in the food industry and, in particular, to give a dense texture to ice cream, milkshakes and other similar products. In some cases, 30-40% of the weight of a chicken breast is due to this gel.

How to choose chicken meat?

If you eat chicken rarely enough, then one serving of industrial chicken breast is not likely to cause any harm to your health. However, if you decide to follow a protein diet to lose weight or gain muscle, and switch to eating mainly chicken, it is important to choose the highest quality manufacturer so as not to poison your body with chemicals.

Remember that good chicken meat begins to deteriorate literally on the second or third day, even when kept in the refrigerator. The chicken quickly begins to smell unpleasant and change color, first to yellow, then to gray. If a purchased chicken fillet sits quietly in the refrigerator for a week, then it definitely contains a lot of preservatives.

***

It is traditionally believed that chicken breast is the best choice for the diet of athletes and people who want to lose weight due to its low calorie content and high protein content. However, few people think about how dangerous daily consumption of industrial chicken in huge quantities can be to health.

Scientific sources:

1. Chicken, broilers or fryers, breast, meat only, raw,
2. The Five Worst Contaminants in Chicken Products,
3. PETA: The Chicken Industry,

Chicken breast is a high-protein animal food that is low in fat and carbohydrates; It is because of these characteristics that brisket is widely used in weight loss diets and is also often used in dietary regimens typical of bodybuilding in both the mass phase (called bulk) and the definition phase.

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

Reception nuances

Knowing how much protein is in 100 grams of chicken makes it easier to plan your diet. Often athletes eat a daily portion (400-500 g) at a time. This is mistake. The best option is to stretch the meat over several stages. The product is quickly absorbed, does not cause gastrointestinal consequences or side effects, so there is no risk of fat gain (even if taken before bed).

The chemical composition of the product is particularly high in organic elements, which have a positive effect on the condition of the body, its internal organs and systems. White meat contains amino acids, collagen and elastin, without which it is difficult to imagine normal development.

As is clear from the article, the best cooking option is boiling or steaming. Another good way is baking in foil, which guarantees the preservation of important elements for the body and the juice of the product. It is recommended to combine chicken with vegetables, which makes this meal even healthier. After all, vegetables contain fiber - a key element for the normal functioning of the gastrointestinal tract.

Turkey is a dietary product

Turkey is a large bird of the pheasant family. Turkey meat is considered dietary - it is very tender, contains many useful substances and is not at all fatty, due to which the calorie content of turkey is quite low. Turkey meat contains a large amount of B vitamins (B1 - thiamine, B2 - riboflavin, B3 - niacin, B4 - choline , B5 - pantothenic acid, B6 - pyridoxine, B9 - folic acid, B12 - cyanocobalamin), vitamins D, E, A, C, minerals, as well as protein, it has a very low cholesterol content and no carbohydrates at all. Turkey is very easily digestible in the body and does not cause allergies, so it is recommended to be given even to children. Turkey contains a high content of vitamin PP (nicotinic acid), phosphorus, which is necessary for bone and nervous tissue, iron, which prevents anemia, and magnesium, which is involved in all metabolic processes and has a beneficial effect on the nervous system. Selenium, contained in turkey meat, helps maintain youth and beauty, and also prevents cancer.

Turkey meat helps strengthen the cardiovascular system, improves immunity, and has a beneficial effect on the nervous system - B vitamins help fight stress, anxiety, depression and insomnia. Elderly people are recommended to consume turkey to prevent nervous disorders and strengthen memory.

Turkey meat is especially useful for pregnant women and nursing mothers, people whose lifestyle is associated with heavy physical activity, as well as for various diseases, chronic infections, weakened immunity, tuberculosis and during the recovery period after serious illnesses. Children who often suffer from colds are also recommended to eat turkey regularly. Turkey meat can also be used to feed infants.

Where else is protein present?

An extremely important element of an athlete's diet is protein, also called protein. With its help, you can develop muscle mass, making your shape more athletic. In the dietary menu, proteins are also considered a necessary component, so it is imperative to include products containing them.

There is also a lot of protein found in foods such as:

• various types of meat - chicken and turkey, beef, rabbit and venison;
• fish and seafood - salmon, tuna, mackerel, pike, bream, squid, shrimp, etc.;
• vegetables and fruits – avocado, banana, asparagus, spinach;
• legumes - chickpeas, peas, beans, soybeans;
• nuts and seeds – almonds, walnuts and Brazil nuts, hazelnuts, pumpkin and sunflower seeds;
• fermented milk products – cottage cheese, sour cream, cheese;
• chicken eggs.

What are the benefits of turkey meat?

How many calories are in a turkey breast, what beneficial properties it has, all this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.

Turkey, like no other type of meat, contains large amounts of vitamin B3, phosphorus and selenium, as well as a very useful amino acid - tryptophan.

Turkey meat is healthy:

• for diseases of the heart and blood vessels (contains potassium and selenium);
• for diseases of the stomach and intestines (easily digestible);
• good antioxidant - serves to prevent various cancers;
• for allergy sufferers and children under one year of age (as it never causes allergies);
• for nervous disorders (contains iron, calcium, magnesium, zinc, vitamin E);
• for depression (thanks to vitamin B5).

This is due to the fact that turkey meat:

• promotes long and sound sleep;
• improves skin condition, prevents dryness and cracks (it contains a lot of vitamin E);
• strengthens bone tissue, teeth, nails and hair (calcium, fluoride, vitamins B, A, and D);
• increases male potency (zinc and again vitamin E).

Tips for cooking chicken fillet

Recipes

• In order for the meat to develop a crispy crust during cooking, it should be soaked in salt water for about 30 minutes;
• to make it soft, it is first recommended to marinate the breast in any sauce for 1-2 hours;
• To prevent a frozen product from becoming dry during cooking, it must be thoroughly defrosted;
• Do not cook the ingredient over high heat, because... this will make it dry. To obtain a crispy crust, it is enough to increase the temperature only at the end of cooking;
• adding baking powder to the marinade will also crisp up the crust without changing the flavor of the product.

As you have seen, chicken fillet is a very protein-rich meat that will be an excellent ingredient in any dish for both those losing weight and those gaining muscle mass, adding variety to the lunch menu. Include only the most delicious and healthy foods in your diet and be healthy!

Calorie content of minced meat, liver and broth

Of all turkey by-products, poultry liver has the highest calorie content - about 276 kcal. If we consider the minced meat indicator, then when using fillet the calorie content will be insignificant - no more than 200 kcal. It is best to choose for further grinding only fresh meat with a pleasant smell, pink color and strong structure.

The calorie content of turkey broth is only 30 kcal, so you can safely prepare soups based on it while on a diet. At the same time, the product contains a large amount of protein. For cooking, it is recommended to use wings, but not entirely, but only some of them, so that the dish is not heavy.

Recipes and calorie content of popular dishes with turkey meat

Skinless white meat is an excellent food source for people following any low-fat or salt-free diet

. Protein is filling and also slows down digestion, thereby making you feel full long after eating. Turkey is easier for the body to digest than other types of meat, making it a good choice for people who have digestive problems.

In addition, the same protein is involved in building and maintaining muscle mass. Therefore, bodybuilders and simply those who decide to improve their body often use turkey in their diet.

Pasta with turkey and broccoli

• 300 g pasta;
• 2 cups of inflorescences;
• 3 tbsp. l. ;
• 400 g minced turkey;
• 2 cloves;
• 1 tsp. seeds;
• 1/2 tsp. ground red pepper;
• kosher salt.

Cook the pasta and add the broccoli at the last minute. Drain the water and return the pasta and broccoli to the pan. Meanwhile, heat the oil. Add the turkey, fennel seeds, garlic and red pepper and cook until the stuffing is browned and season with salt. Stir turkey mixture into pasta and broccoli. Serve with Parmesan.

Calorie content – ​​143 kcal/100 g.

Turkey Fried Rice

• 3/4 cup brown;
• 2 tbsp. l. canola oils;
• 200 g minced turkey;
• 1 tbsp. l. chopped garlic;
• 1 tbsp. l. chopped;
• 4 green feathers;
• 1 cup peas;
• 1/4 ;
• 2 tbsp. l. rice vinegar.

Cook the rice. Heat oil in a large frying pan. Add the turkey, garlic, ginger and half the green onions and cook, breaking up the meat with a spoon, until browned, 3 to 5 minutes. Add rice, peas, carrots, vinegar and stir for 2-3 minutes.

Calorie content – ​​152 kcal/100 g.

Turkey and taco salad

• 1 tbsp. l. olive oil;
• 400 g minced turkey;
• kosher salt and pepper;
• 20 g salsa sauce;
• 2 tbsp. l. sour cream;
• 1 head of Romaine lettuce;
• 1 bag of corn chips;
• 50 g from a jar;
• 1, cut into cubes;
• 1 cup shredded Cheddar cheese.

Heat the oil. Add turkey, salt and pepper. Cook, breaking up the meat with a spoon for 5-6 minutes. Drain off excess liquid. Stir in ½ salsa. In a small bowl, combine sour cream and remaining salsa. Tear the lettuce leaves, break the chips a little and mix with the beans, avocado, minced meat and cheese in a bowl. Serve with dressing.

Calorie content – ​​180 kcal/100 g.

Turkey cutlets

• 500 g minced white meat;
• 1 onion;
• 150 ml;
• 1/4 white;

Soak white bread in water. Mix minced meat, egg, finely chopped onion and salt. Mix all ingredients, form small cutlets and fry on both sides.

Calorie content - 89.57 kcal/100 g.

Light Turkey Soup

• 500 g turkey;
• 1/2 medium head of cabbage;
• carrot;
• bulb;
• peas.

Cut turkey and potatoes into cubes. Cut the cabbage into strips. Place carrots, onions, and turkey into boiling water. After 20 minutes, add potatoes and peas. Cover with a lid and cook for about 10 minutes more. Add the cabbage, cover again and turn off the gas.

Calorie content – ​​57 kcal/100 g.