Calorie content of boiled, fried, baked chicken: table per 100 grams

Chicken is a popular product that regularly appears on our tables. Many people like chicken fried or baked in the oven without oil, while others prefer it boiled or stewed.

As a rule, poultry meat is salted, but sometimes it is eaten without salt, replacing it with aromatic herbs and seasonings. The variety of chicken preparations is simply amazing. But what are the calories in chicken cooked in different ways? Let's find out more!

Composition and nutritional value of chicken

No type of meat contains as many important substances for the human body as chicken. It contains calcium, magnesium, phosphorus, potassium, iron, as well as valuable vitamins A, B1, B2, B2, B3, B5, B6, B9, C, E and a number of amino acids. But the most important thing is that it is a source of easily digestible protein, which activates the growth of muscle mass.

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Useful properties of chicken meat:

• activation of muscle growth;
• strengthening nails and hair;
• acceleration of metabolic processes in the body;
• positive effect on the functioning of the reproductive organs;
• normalization of the nervous system, reduction of stress and anxiety levels;
• maintaining normal blood pressure.

The benefits of dietary chicken

Nutritionists highly value chicken meat not only for its low calorie content, but also for a number of beneficial properties.

1. It contains vitamins of groups A, B, C and PP. In addition, it contains an organic compound such as choline, which is responsible for normalizing the functioning of the adrenal glands and kidneys. It also helps cleanse the liver of fat.
2. The high content of the amino acid tryptophan is especially beneficial for a person during a diet, as it increases the level of serotonin in the brain, which reduces stress and improves mood.
3. Chicken also contains microelements such as iron, copper, sodium, calcium, phosphorus, selenium, magnesium, potassium, zinc, manganese. Phosphorus normalizes the functioning of the central nervous system, kidneys and liver, and also improves the condition of bones and teeth. Selenium stimulates an increase in metabolic rate.
4. An abundance of B vitamins improves vision and skin condition, and also prevents osteoporosis and arthritis.
5. Moreover, regular consumption of lean chicken in the diet is indicated for people suffering from a number of ailments, such as diabetes, peptic ulcers, polyarthritis, hypertension, vascular atherosclerosis, heart attacks, strokes, gout. In this sense, eating white chicken breast meat is especially useful, as it can normalize blood pressure and relieve swelling.
6. In addition, for colds, many medical experts recommend that patients eat chicken broth.

It is not surprising that, given the number of beneficial properties that have a beneficial effect on human health, chicken meat is recommended for consumption when losing weight.

But in order for chicken dishes to become truly dietary, you need to follow a few simple rules for their preparation.

• Those who watch their diet are recommended to eat boiled chicken fillet, as it has the lowest calorie content.
• If you are tired of boiled breast, then it is permissible to bake it in the oven in a special baking bag or foil and serve with fresh vegetables and herbs.
• Just avoid using batter in recipes, as it will significantly increase the overall calorie content of the dish.

If you plan to make flavorful chicken broth, then do it right too. It is better to cook it from a whole bird or back, since dietary white breast meat will not make a tasty soup.

The benefits and harms of chicken

Nutritionists recommend consuming domestic chicken, since artificially bred birds are often raised with hormones and treated with antibiotics. Among all the methods of preparing chicken, preference is best given to boiling, steaming, stewing or baking, but in no case frying. The fact is that during frying, protein molecules are damaged, the amount of fat increases, and carcinogens are released.

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It is also not recommended to eat smoked chicken, since, in addition to natural smoking, there is another way to obtain this tasty meat - chemical processing, during which phenols and carcinogens are formed.

It is important to remember that the most dangerous part of the chicken is the skin, as it acts as a kind of garbage can for birds. It is in it that toxins, metals and other harmful components present in polluted air accumulate. Therefore, the skin must be removed.

How many calories are in chicken

The most dietary part of a poultry carcass is fillet, with a calorie content of about 110 kcal. It contains no carbohydrates, minimal fat content and a lot of protein. Fillet can be included in the diet for various diets, including the most strict. You can learn more about the calorie content of chicken breast and its benefits for weight loss from the article.

In terms of energy value, chicken can be compared with seafood or freshwater fish.

Due to the low fat content, the body is quickly satisfied with this meat, and there are no problems or discomfort when digesting the product. Not all parts of a carcass have the same nutritional value. The calorie content of chicken thighs and wings exceeds that of the breast - 185 and 186 kcal, respectively. It is not recommended to overuse chicken skin during a diet. Despite the excellent taste that this part acquires when baked, its calorie content exceeds 212 kcal per 100 g.

Calorie content of chicken (per 100 g)

The calorie content of raw chicken with skin is 190 kcal. It also contains:

• proteins - 19.12 g;
• fats - 12.10 g;
• carbohydrates - 0.30 g.

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The calorie content of raw skinless chicken is reduced to 178 calories, and the amount of fat is reduced by almost a third - to 7.23 grams. The amount of protein is 19.55 g, and the amount of carbohydrates is only 0.26 g.

Delicious low calorie dishes

Preparing dietary chicken dishes does not take much time, it is convenient and budget-friendly. Several low-calorie recipes should be in the arsenal of any housewife. Cooking deliciously and beautifully serving a dietary dish is a skill worth its weight in gold.

Chicken noodle soup

As a first dish, you can prepare chicken and noodle soup. The energy value of such a soup does not exceed 80 kcal per hundred grams. According to the recipe, to prepare it you will need the following products:

• chicken fillet - 0.5 kg;
• noodles - 200 g;
• chicken egg - 2 pcs.;
• onion - 2 pcs.;
• potatoes - 2 pcs.;
• salt, pepper, herbs, bay leaf - to taste.

Cooking steps:

• Place a pan of water on the fire and place chopped onions, carrots and chicken fillet into it.
• After the water boils, reduce the heat and add the diced potatoes to the pan and add the bay leaf.
• Cover with a lid and cook for twenty minutes.
• After this, add noodles and spices. Crack a couple of eggs directly into the soup and stir thoroughly with a spoon.
• Cook until the noodles and potatoes are soft. If desired, add fresh herbs to the finished soup.

Table of calorie content of different parts of chicken per 100 grams

The caloric content of various parts of chicken deserves special attention, since we rarely cook a whole bird. As a rule, many people prefer white meat from chicken breast. Others are delighted with chicken wings or legs (fried or baked in the oven). Let's find out how many calories they contain per 100 grams.

How many calories are in a chicken thigh? A raw chicken thigh contains 184 kcal. At the same time, the BZHU indicators are as follows: 20.3 g / 11.16 g / 0.13 g. Boiled chicken thigh is only slightly lower than these indicators.

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Calorie content of chicken by-products

The benefits of offal for the body after an illness, reduced immunity, or during intensive weight loss are significant. With regular consumption of chicken gizzards, which contain about 130 kcal, the functioning of the cardiovascular system is normalized, protective functions are strengthened, and the condition of hair and skin improves.

Low-fat foods - navels (115 kcal) and chicken hearts (160 kcal).

You can cook all kinds of dishes from minced meat (140 kcal), and cook soups based on chicken broth. If it is made from lean white meat, then the value per 100 g is equivalent to only 20 kcal. It is best to use recycled broth.

Calorie table for chicken cooked in different ways (per 100 g)

Before you create your diet, you need to know exactly how many calories are in chicken prepared in one way or another. The easiest way is to present the calorie content of chicken per 100 grams in a table indicating the BJU for each individual dish.

As you can see, the calorie content of boiled skinless chicken is reduced to 145 kcal compared to conventional preparation, and the amount of fat drops by more than 5 times. Naturally, this option for cooking chicken is the healthiest.

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If you like fried chicken, it is better to cook it in the oven. It is best to have no skin, since in this form the calorie content is lower and the amount of fat is reduced by 15-20%. But chicken baked in foil has only 100 kcal.

You can find out what kind of chicken you are allowed to eat during the diet from the video:

The use of chicken meat in weight loss

White meat is always included in a healthy diet because it is lean and low in fat. Grilled skinless breast is included in any diet due to its low calorie content and protein content. Protein makes you feel full from fewer calories and helps you burn extra calories.

Increasing the amount of protein in the diet reduces total body fat and abdominal fat, but helps increase muscle mass and energy expenditure of the body during weight loss.

The amount of protein-rich foods, including chicken breast, that you need to eat for weight loss depends on individual needs:

• 90 g of protein products daily when consuming 1200 kcal/day;
• 120 g when following a 1400 kcal/day nutrition plan;
• 150 g of protein food when consuming 1600 kcal/day.

The Institute of Medicine considers it safe for adults to get up to 35% of their calories from protein, which amounts to:

• 105 g protein per 1200 kcal/day;
• 122.5 g per 1400 kcal/day;
• 140 g protein for 1600 kcal/day.

Tips for people who want to lose weight:

• choose lean cuts of meat;
• trim as much fat as possible before cooking and discard rendered fat after cooking;
• use healthier cooking methods: bake, stew, steam;
• Minimize the consumption of processed meat: sausages, ham, frankfurters.

Diet recipe

Salad with chicken, avocado and dried cranberries

For refueling:

• 1/4 tbsp. flour;
• salt;
• 1 tsp. dry mustard;
• 2 egg yolks;
• 1/2 cup milk;
• 1/3 cup vinegar (white or apple cider vinegar);
• 1 tbsp. l. olive oil.

For the salad:

• 1 chicken breast, cooked, cooled, diced;
• 1 cup dried cranberries, soaked overnight in water, drained;
• 1/2 tbsp. finely chopped celery;
• ground white pepper;
• chopped parsley;
• 4 or 5 avocados (1/2 avocado per person).

Mix flour, salt and mustard in a saucepan and place on the stove. Separately, beat the egg yolks with milk and vinegar. Slowly pour the mixture into the pan with the dry ingredients and whisk to combine. Cook over medium heat until mixture thickens, remove from heat. Add oil and stir. Cool to room temperature before use.

Place chicken, dried cranberries, celery, salt, pepper, and chopped parsley in a large bowl. Pour over the dressing and stir. Peel the avocado and chop. Place on top of the salad.

Chicken with potatoes

The calorie content of stewed chicken with potatoes is 115 kcal. But many people’s favorite French potatoes contain as much as 260 kcal and are not recommended for consumption by people watching their weight.

Fried chicken calories

Stewed chicken contains 220 kcal. However, different parts of the body have different calorie content. Breast – 180 kcal, legs – 185 kcal, chicken thigh – 150 kcal, chicken fillet – 180 kcal.

Boiled chicken

The easiest way to cook chicken is to boil it. Boiled chicken meat is very healthy and low in calories - 100 grams contains 170 kcal, but without skin. It is undesirable to eat the skin, it contains a lot of fat. The calorie content of meat with skin is almost twice as high - 215 kcal. Boiled chicken contains many nutrients; athletes love to eat it - its high protein content promotes muscle growth.

Chicken noodles

Chicken is prepared as a side dish for a variety of noodles; the calorie content of chicken meat depends both on the noodles and on the additives to it.

• Calorie content of rice noodles with chicken - 235 kcal;
• buckwheat – 80 kcal;
• egg – 140 kcal;
• wheat – 150 kcal.

The Italian dish pasta is very popular. These are noodles with chicken in sauce and cheese. Calorie content – ​​130 kcal.

Composition of nutrients, BJU

Baked chicken – 1 piece (194g)