How many calories are in 100 g of boiled chicken?

July 25, 2018
Diets
Rosalia Rison

Everywhere there are recipes in which you can definitely find chicken: chicken soups, salads, casseroles. This is an incredibly popular meat; it is sold out the fastest in hypermarkets, supermarkets and regular stores. But have you ever wondered why most people choose chicken? Today we will figure out together why chicken is so beneficial and under what circumstances it can harm our body. Let’s also decide: how much is 100 grams of boiled chicken?

The benefits of chicken

Of course, it's first worth mentioning that chicken is rich in protein. That is why it is used so much by athletes who want to build muscle. 100 grams of chicken contains 23 g of protein.

This is one of the main dishes in the diet of those losing weight, since chicken contains almost no fat. It is best to eat breast meat. 100 grams of chicken – 2 grams of fat.

It has very little cholesterol, so chicken is especially useful for those who suffer from vascular diseases.

For those who suffer from joint problems, remember: chicken contains all the amino acids a person needs and many vitamins, for example, A, B, B6, E and others. Vitamins help normalize the functioning of the nervous system and stimulate the activity of the heart.

There are almost no carbohydrates in meat: there are only 0.4 g of them in 100 grams of chicken. Chicken is easily absorbed by the body.

Nutritional value of athletes

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.

Boiled

This method is the most common, especially among those who are trying to lose weight. In general, boiled fillet is included in the menu of most diets, because it helps to lose excess weight and “dry out” without harming the muscles.

KBJU of boiled chicken breast in 100 g:

B – 27.6;
F – 1.8;
U – 0.5;
K – 137 kcal.

There is nothing strange in the fact that after heat treatment the protein content increases. The thing is that when cooked, the weight of the chicken breast decreases, that is, it boils down, losing up to 20% in weight.

The finished product weighs less than the raw product, but the percentage of protein remains the same, so its amount increases after processing.

Boiled fillet is easily digestible and has low calorie content, so it can be eaten even in the evening.

A serving of pasta per day

Pasta: clenched fist

This amount of pasta seems quite small, but the pasta will expand in size as it cooks. This serving contains 75 grams and 219 calories. A serving of uncooked rice should also be the size of your fist.

Carbohydrates, which are important for maintaining energy, and fiber should take up a quarter of your plate (proteins the other quarter and vegetables half the plate).

The sauce will add extra calories.

Chicken harm

Many people refuse chicken precisely because it is loaded with preservatives and antibiotics. They negatively affect the body, as they cause a number of diseases. There are incredibly few nutrients left in the composition. Like any other product, chicken meat can cause allergic reactions. This is mainly due to the cooking method.

Remember that smoked and fried chicken can contain a lot of cholesterol, which can clog blood vessels.
If meat is not thoroughly cooked, there is a risk of becoming infected with bacteria that are dangerous to the human body.
Avoid skins; if possible, remove them before cooking. This is a very fatty part of the meat, which means it contains a lot of cholesterol.

Protein as the basis for growth

The benefits of protein products are difficult to overestimate. This is an essential part of nutrition, without which the body is unable to develop or grow. The incoming protein is used to renew old cells and form new ones. It takes an active part in metabolic processes, helps muscles grow, and promotes fat burning.

Protein is found in many foods, including eggs, cottage cheese, fish, and meat. We must not forget about plant sources - nuts, legumes, soy and others. Knowing how much protein is in chicken breast and other products, it is easier for an athlete to create the right diet and achieve their goals.

baked

A compromise option if you are already tired of boiled meat, but you don’t want or can’t fit fried meat into your diet.

Bake the fillet in foil, this will ensure the preservation of important elements for the body and meat juice - the dish will turn out not only healthy, but also tasty.

Vegetables will be a good addition; carbohydrates should also be on your table. They can be baked with meat, grilled or used raw, for example in a salad, to retain all the vitamins. KBJU:

B – 24.8;
F – 1.6;
U – 0.4;
K – 119.3 kcal.

Calorie content of meat

So, let's find out how many calories are in chicken. Calorie content per 100 grams is only 95 kcal. But if you boil the breast with the skin, it will contain about 165 kcal.

Below is the calorie content of chicken per 100 grams:

Boiled thighs contain 161 kcal, with skin - 186 kcal.
In the lower leg there are 110 kcal, with the skin - 160 kcal.
Boiled wings – 180 kcal.
In skinless legs - 171 kcal.
Boiled chicken (100 grams) without skin – 170 kcal.

Easy and simple preparation of chicken breast

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

How to choose a chicken

Not everyone knows how to choose the right chicken. But if you don’t want to eat low-quality dishes or, even worse, end up poisoning your dinner, then the following tips will help you with choosing a product:

When purchasing, pay attention to what the chicken looks like. You need to choose one whose limbs are more or less proportional to the body. Otherwise, it grew thanks to harmful substances that were injected into the carcass.
You can touch it: the right chickens have a springy, non-rigid breast.
The chicken cannot have visible defects: fractures, scratches, etc.
The color of the carcass should be pale pink. If there is a dark yellow bird in front of you, then it is an adult chicken. It's better to take a young one.
Try applying light pressure to the bird. If a dent remains, then it is better not to take this carcass. A proper chicken should immediately return to its previous shape.
Of course, it's worth smelling the meat. After all, it is by smell that we usually determine the freshness of all products, even if we do not know how to choose them correctly.
Chicken is not fresh if its skin is sticky. This is a sign that hormones were injected into her. The skin should be dry and non-slip.
It is best to buy chilled meat, not frozen, as after defrosting the chicken will be very tough. The only situation where you can use frozen meat is if you need to stock up on food for a week or a month.
We study the packaging: it must have a mark of inspection by the State Veterinary Supervision Authority and the presence of GOST. Moreover, it must indicate the shelf life and the name of the poultry farm.
Choose chicken in transparent packaging so you can see it all. You shouldn't have any surprises at home. It is preferable to take packages without damage.
If you are going to make soup, choose an older chicken to ensure a rich broth. It is best, of course, to take poultry.
For all other recipes where chicken is fried, stewed or baked, you need to take a carcass that weighs just over a kilogram.

Chicken dishes are healthy foods that provide the body with many nutrients and energy. Try reviewing your diet and adding more chicken to it.

We hope you find these tips helpful. Choose your product carefully, not forgetting our recommendations, to truly enjoy your chicken dish.

Fried

Fried foods seem to taste better than boiled ones. This is due to the fact that frying increases the amount of fat in meat. It is the latter that are responsible for our sense of taste.

That is, the more fat there is in a product, the more tasty it seems to us.

But if you watch your diet and figure, then the amount of fat in your diet should be strictly limited. It is limited, and not reduced to a minimum, because they also carry important functions for the body. They affect the condition of hair, nails, skin and even the cycle in women.

Therefore, if you want fried food in the middle of your diet, don’t blame yourself, but try to fit it into your menu. To do this, you need to know the ratio of BZHU per 100 grams of fried breast:

B – 25.2;
F – 7.8;
U – 1.3;
K – 161.8 kcal.

Tips for cooking chicken fillet

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!