Chicken breast is an ideal option for a protein diet. Total calorie content of boiled chicken breast and healthy recipes

The most popular dietary dish is chicken breasts. Calorie content per 100 grams of product is the lowest compared to other types of meat. It is especially common to include the dish in a sports diet to gain muscle mass and burn fat; there are diets based on low-calorie chicken breast.

However, in the matter of getting rid of extra pounds and organizing proper nutrition, it is very important to take into account the change in the nutritional value of food depending on the method of preparation. Let's figure out how many kcal are in a chicken breast that has undergone various heat treatments.

Product composition: vitamins, minerals, BJU

The balance of proteins, carbohydrates and fats in chicken meat is almost ideal: a generous source of protein, minimal calories, and a small percentage of fat. Let's consider the ratio of the main elements (per 100 g):

• fat - 1.9 g (11.2%),
• carbohydrates - 0.4 g (1.1%),
• proteins - 23.6 g (87.7%).

For greater clarity, let’s estimate the replenishment of the daily norm based on the nutritional value of fillet on the bone (diet 2000 kcal/day): protein element - 32%, fat - only 3%. Thus, the body replenishes the supply of the first component in an easily digestible form without an excess of the second and a threat to the figure. Refusal of protein-rich foods as a sacrifice in favor of beauty will lead to a decline in vitality and weakened immunity.

Let's move on to the composition of vitamins and minerals in chicken fillet. The breast also contains a large supply of vitamins: almost the entire group B (B4 - maintains normal insulin levels, B6 - involved in protein-fat metabolism, B3 - converts carbohydrates into energy, B9 - necessary for the functioning of the immune system), vitamin PP (per 100 g - 53.7% of the daily value), vitamins C, H (20%), vitamin A.

Chicken meat boasts a good set of macro- and microelements:

• magnesium (22%);
• phosphorus (21.4%);
• sulfur (18.6%);
• chromium (18%);
• zinc;
• choline

Consuming the product on a regular basis will help improve metabolism, increase the body's protective barriers and remove excess fat from the liver. The chemical composition of chicken meat has a positive effect on teeth, bones and muscles (phosphorus and zinc), improves memory, relieves irritability, and restores nerve cells. Hair and nails are filled with strength.

Calorie content of chicken breast by cooking method

Let's move on to the various options for serving the dish and choose the most dietary one. The calorie content of 100 grams of chicken breast in the form of fillet (no bones) without skin is 113 kcal (for comparison: beef - 158, pork - 160).

The presence of bones in meat raises the nutritional value to 137 units. When using the ingredient in the form of chicken breast with skin for a dish, you should take into account the increase in calorie content to 164 units (100 g). Don't forget about the energy value of chicken skin. How many calories are in chicken breast? As many as 212 units per 100 grams.

Let's move on to different methods of preparing the product. Boiled chicken breast without skin shows the lowest energy value - 95 kcal (100 g). Part of the nutritional properties of raw meat is taken away by the broth (16%), and the balance of chicken fillet on the bone also shows positive changes: in the protein-fat ratio, the percentage of the former increases, and the percentage of the latter decreases.

To obtain dietary chicken dishes, try not to eat the skin at all: the calorie content of the product per 100 grams is as much as 212 calories.

The nutritional value of smoked chicken breast is 119 units (100 g), but can rise to 180, and additional health damage cannot be excluded due to the addition of flavor enhancers and preservatives (except for home cooking).

The fried variation of meat largely depends on the amount of oil used, so the figures can be in the range of 150-197 kcal (100 g). This method of serving the dish is not recommended if you are on a diet.

If you are tired of boiled chicken breast, it is healthier to switch to the “grill” option: the calorie content of a poultry baked in the oven (100 g) is 115 calories (without oil and spices). Any additives shift the balance and increase the indicators to 150.

The calorie content of steamed chicken breast is 113 kcal (per 100 grams), which allows us to consider this recipe a dietary one.

Including chicken in a balanced diet

In many protein diets, white meat in the form of cooked chicken breast has a special place. The essence of such a nutritional system is to create a lack of carbohydrates. Using its own energy reserves, the body begins to remove water and replenish the imbalance with protein through the synthesis of the element into glucose. Then the breakdown of fats begins.

Let's consider the optimal cooking method. The low calorie content of boiled breast is not overshadowed even by steamed pieces. Let us remember that some of the calories go into the broth. The most dietary product can be called boiled protein from pure chicken meat. However, a steamed dish will retain more active beneficial properties.

Meat is best served with fresh vegetables, buckwheat, rice, spinach, green beans and other foods that contain the highest amount of fiber. Boiled chicken breast is added to salads and stews, and used as a sandwich ingredient.

Chicken breast is a high protein animal food, low in fat and carbohydrates; It is because of these characteristics that brisket is widely used in weight loss diets and is also 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.

Nutritional value of chicken breasts

Now let's look at the nutritional value of a product, 100 grams of which contain:

Thus, the total energy value per 100 grams is 100.0 kcal, including 93% protein and 7% lipids (1/3 saturated and 2/3 unsaturated, about 1/3 monounsaturated and 1/3 polyunsaturated).

Healthy cooking methods

The cooking method can add hundreds of calories to the final amount of fat and calories in your meat. Baking or boiling are generally the healthiest and lowest calorie cooking methods.

The amount of kcal depends on the cooking method any type of meat. It is believed that most of the calories come from the fried fillet. Additionally, adding seasonings such as

• barbecue sauce;
• breading;
• mayonnaise;
• honey or dipping in syrups also increases calorie and fat intake.

In this form, the dish turns out juicy and aromatic, but harmful to health.

Therefore, baked or boiled product is, as a rule, the healthiest type of meat with the lowest calorie content.

How many calories are in fried chicken breast?

Fried brisket gives us 145 kilocalories with a high protein content of at least 22 grams, with 7 grams of fat and more than one gram of carbohydrates.

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

Boiled briskets and their calorie content:

The most useful product with the least calories can be obtained in boiled form. Since during the boiling process, fats are absorbed into the broth. Therefore, when cooking, it is best to drain the first two broths and use the third one, this will reduce the calorie content of the meat.

A breast prepared in this way will contain only 109 kcal per 100 g. Therefore, this option is regularly used in diets.

How much protein is in boiled chicken breast?

The protein content is one of the selling points of the product, making it one of the favorite protein sources for athletes who want to build muscle while maintaining a diet. This may be the only category in which chicken breast skin is an advantage (albeit a small one). Skinless breast contains 24 g protein. This amount increases to 25 grams of protein when chicken breast is consumed with the skin.

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

How many vitamins and minerals are there in breast?

In addition to its nutritional benefits, breast meat contains sufficient amounts of vitamins and minerals that are essential for our body. Skinless or not, breasts contain vitamin C, calcium, iron and several different types of vitamin B.

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

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

Now many people are becoming adherents of proper dietary nutrition. Organizing a balanced diet allows you to prevent the occurrence of a variety of health disorders, improve the general condition of the body, and add vigor and efficiency to the body. In addition, dietary nutrition allows you to get rid of extra pounds and quickly recover from various diseases. One of the most popular products for a healthy diet is chicken fillet. Let's find out what nutritional value boiled chicken fillet has, give the calorie content per 100 grams, and also look at dietary recipes with this product.

Calorie content of boiled chicken fillet

Boiled chicken fillet per 100 grams has low energy value. This is one of the low calorie foods. One hundred grams of such meat contains only one hundred fifty-three kilocalories, a little more than thirty grams of protein and about three and a half grams of fat. This product is excellent for dietary nutrition.

Here’s what you can cook using boiled chicken fillet (dietary recipes):

Chicken fillet in the oven with ginger and honey

To prepare such a delicious dietary dish, you need to prepare four chicken breasts, a tablespoon of honey, a quarter teaspoon each of ground ginger and black pepper. You will also need a tablespoon of orange juice, a third of a glass of crushed natural corn flakes (no sugar) and half a teaspoon of dried parsley.

Grease a baking dish with olive oil. Place the washed and dried breasts into it. Combine honey with orange juice, pepper and ginger in a separate container. Lubricate the carcass with this marinade. Also combine corn flakes with parsley and sprinkle this mixture on top of the breasts.

Preheat the oven to one hundred and eighty degrees and place the mold in it. Cook the meat for twenty minutes. Check the breasts for doneness with a toothpick - they should not release any pink juice.

Dietary chicken fillet meatballs

To prepare such a very simple and easy dish, you need to prepare two hundred fifty to three hundred grams of chicken fillet, a couple of pieces of loaf and one egg. If desired, the dish can be salted and spices added to it.

Grind the breast into mince. Separate the white from the yolk and add it to the chopped meat, mix well. Next, pour boiling water (a small amount) over the broken loaf and mash it with a fork until it becomes a paste. Mix the bread mass with the minced meat and stir until smooth. Add salt and season as desired.

Form small balls from the minced meat and place them in salted boiling water. Once the meatballs float, reduce the heat and cover the pan with a lid. Boil for ten minutes.

Dietary chicken fillet soufflé

To prepare such a very tasty and delicate dietary dish, you need to prepare eight hundred grams of chicken fillet, one hundred and fifty to two hundred milliliters of cream, a couple of eggs and a certain amount of salt, depending on your taste preferences.

Wash and dry the chicken fillet. Grind it and pass through a meat grinder. Separate the whites from the yolks. Add the yolks to the minced meat and pour in half the cream.

Beat the egg whites with a pinch of salt until stiff peaks form. Stir the minced meat and gradually add the remaining cream into it. Next, gradually stir in the whites so as not to lose their airiness. Transfer the resulting mixture into silicone molds.

It is best to cook steamed chicken soufflé in a slow cooker or double boiler. You can also use a microwave for this purpose. The duration of steaming is approximately forty to fifty minutes.

Chicken fillet with leeks

To prepare such a delicious dish, you need to prepare eight hundred grams of chicken fillet, two hundred grams of leeks and two hundred grams of carrots. You will also need three hundred milliliters of water, half a teaspoon of grated lemon zest, fifty grams of tomato paste and a tablespoon of finely chopped parsley. Use salt depending on your taste preferences.

First of all, cut the leeks and carrots into slices and add salt to them. Cut the chicken into portions. Salt all prepared ingredients to taste. Place meat and vegetables on a baking sheet.

Mix water or low-fat chicken broth with tomato paste, sprinkle with lemon zest and add salt. Stir. Pour this mixture over the chicken.

Preheat the oven to two hundred degrees and place a baking sheet in it. Bake the chicken and leeks for forty-five minutes. Sprinkle the finished dish with finely chopped parsley.

Vegetable stew with chicken fillet

To prepare such an easy and tasty dish, you need to stock up on one or two chicken breasts, two hundred and fifty grams of broccoli, two hundred and fifty grams of white cabbage and two hundred grams of spinach. Also use one large bell pepper and some salt, depending on your taste preference.

Peel the chicken breasts and cut into portions. Chop the white cabbage quite coarsely, and divide the broccoli into florets. Cut the pepper into strips. Place the prepared chicken in a fairly deep fireproof pan and add salt. Next, lay out the vegetables and add water so that it covers the dish.

Bring the stew to a boil and add salt. Then reduce the heat and simmer for forty minutes.

Chicken dishes are an excellent source of protein necessary for the human body. It does not matter which parts of the chicken carcass are used in the preparation of a particular dish. Both thighs, drumsticks, and chicken giblets are sources of animal protein. But the most useful part of a chicken carcass is the chicken breast.

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

Protein in a chicken breast is almost a quarter of its weight.

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

What makes chicken fillet a valuable source of microelements is its high content of potassium, phosphorus, zinc, and iron. Chicken meat is rich in vitamins and amino acids.

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

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

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

Don’t forget about the high calorie content of chicken skin - 212 kcal per 100 grams of product.

The dangers of chicken skin when eaten are due to several factors:

• accumulation of antibiotics obtained from feed in the fatty tissues of chickens. And the skin is precisely that same adipose tissue;
• Fried chicken skin is a source of large amounts of carcinogens.

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

Chicken breast with and without salt

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

• salads;
• stew;
• pates;
• soups.

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

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

Is it possible to lose weight by eating chicken?

The peculiarities of the composition of chicken fillet allow you not only to lose weight without experiencing a constant feeling of hunger, but also to improve your body’s health.

The diet, which is based on eating chicken fillet, is aimed at burning fat, and not at removing excess fluid. This feature allows you to reduce weight up to 5 kg per week and maintain the result for a long time. The duration of the diet should not exceed 7 days. At this time, salt and sugar are excluded from the diet. Drinks allowed are still water, green and herbal tea.

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

The daily calorie intake is 1200 kcal.

This diet will allow you to achieve tangible results in a short period of time. And further use of such healthy white chicken meat to create a proper diet will help consolidate your success.

Supporters of dietary and healthy eating try to include boiled meat in their daily diet. Low-fat varieties, such as poultry, are suitable for this. White poultry meat has always been considered dietary. It was usually used to prepare dishes for children, the elderly and the sick.

This part of the bird was considered the most beneficial for the body for many reasons. What is the calorie content of boiled chicken breast and why is it most often included in the diet menu?

Chicken white meat

This meat in chicken is different from the rest of the bird. The loin part with a small bone is considered white. According to your taste may seem harsh and dry, but this does not prevent it from being a popular dietary product. In fact, chicken breast is a tasty and healthy product if cooked correctly.

The popularity of white chicken meat is explained by its high content of saturated fats. It supplies the body with the necessary protein without fat and bad cholesterol. Delicious and properly cooked chicken fillet Children and athletes, active people, as well as supporters of healthy eating eat with pleasure. There are many recipes that will make chicken fillet soft, juicy and tasty.

The high-quality protein contained in white chicken fillet is perfectly absorbed by the body. Low calorie content of the product made it one of the main dietary dishes. Sirloin can be bought in any supermarket, which is also an important advantage for a modern person.

Chicken breast calorie content per 100 grams

As a dietary food, boiled chicken breast is an ideal product. Sirloin is low in calories, but this may vary depending on how the meat is cooked. The best and most useful Boiled product has the lowest calorie content. During the cooking process, some of the fats are boiled down and end up in the broth. It is recommended to cook the chicken breast in the third broth, draining the first two. If you are preparing poultry breast, then you don’t have to worry about the cleanliness of the meat. This broth turns out to be quite fatty and so does the meat, so nutritionists recommend avoiding rich broths.

Raw sirloin has 115 calories, if with bones, then there will be 137 units. The skin of poultry contains the most fat, so it should be removed before cooking. With skin, a 100 gram chicken breast will have 165 calories.

During cooking broth takes away some of the calories, therefore, boiled skinless breast contains 95 calories per 100 grams of product, of which:

• proteins - 29.8 g;
• fats - 1.8 g;
• carbohydrates - 0.5 g.

This type of breast contains the largest amount of protein with a low calorie content of the finished product. This makes it an ideal product for people losing weight and athletes.

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. Index calorie content increases due to oil, on which the meat is cooked, as well as on 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”. Prepared this way fillet will retain all its beneficial properties and it 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. Calories of boiled meat without skin when baked it 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. She's attractive for another reason, it contains many vitamins and minerals, beneficial for the body:

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 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 metabolism is normalized, immunity 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 from defects, damage and ruptures in clean and high-quality packaging, refrigerated.