04.12.2014 / Meat products
| Steamed chicken breast, BJU and calorie content per 100 g of product | |||
| Calorie content 113 kcal | Proteins 23.6 g | Fat 1.9 g | Carbohydrates 0 g |
Today, chicken meat has great value as a food product. This meat is perfect for those who are on a diet and will serve as an excellent replacement for fatty meats such as pork and lamb. Chicken meat is a white meat variety.
Composition of nutrients, BJU
Steamed chicken breast
| For quantity: 100 grams | ||
| Calories — 168 | Calories from fat - 47 | |
| BJU | ||
| Total fat content | 5.22g | |
| Saturated | 1.46g | |
| Polyunsaturated | 1.12g | |
| Monounsaturated | 1.96g | |
| Cholesterol | 76mg | |
| Total carbohydrate content | 0g | |
| Dietary fiber | 0g | |
| Sugar | 0g | |
| Squirrels | 28.18g | |
| Vitamins and microelements | ||
| A - 15.5 µg | C - 0mg | |
| B-6 – 0.31 mg | B-12 - 0.22mcg | |
| D - 0.1 µg | E - 0.27 mg | |
| Calcium 13mcg | Iron 0.9 mg | |
| Magnesium 23mg | Zinc 0.97 mg | |
| Potassium 182 mg | Sodium 62mg | |
Distribution of calories for BJU:Carbohydrates (6%) Fats (27%) Proteins (67%) | ||
Application
There are a huge number of ways to cook chicken, and every cookbook in the world has recipes for preparing dishes using chicken meat. The most popular methods of cooking chicken are frying chicken meat in oil with various spices or on the grill, stewing with vegetables, preparing various soups and broth. However, any of the above methods adds extra fat to dishes. Thus, the healthiest way to cook chicken is steaming. Steamed products retain the maximum amount of vitamins and microelements and facilitate their absorption by the body. First, the chicken meat is chopped into not very large pieces and marinated in sauce or lemon juice with various spices. After cooking, chicken breast can be eaten as a separate dish, or served with various side dishes, for example, buckwheat porridge, vegetables, rice. Chicken meat can be steamed along with a side dish, preserving almost all the vitamins and beneficial properties of the food.
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Other articles in this section
| Guinea fowl Guinea fowl (kanga, genefal) belongs to fairly large domestic birds of the Guinea fowl family and is the closest “relative” of domestic chickens, turkeys and quails. Due to its beautiful plumage, proud and spectacular appearance, guinea fowl are often called the “royal” bird or “pharaoh chicken”. This type of bird is bred to produce nutritious, tasty, high-quality dietary meat and equally healthy eggs, as well as to control field pests. Get along well with all types of poultry. |
| Turkey (boiled fillet) Turkey is considered the largest poultry. They became domesticated by the Aztecs many centuries ago. They were brought to Europe by Spanish sailors only in the 16th century. The Europeans really liked this meat, so turkey quickly took root here too. This is a very large bird - the weight of an adult male and female can reach up to 35 kg and 11 kg, respectively. In most cases, they prepare a young turkey, the meat of which is much more tender and softer. Its weight is approximately 10 kg. |
| Lamb liver Lamb liver is widely used in cooking in many countries, but Greece is considered the forefather of the use of this valuable product. In this country, this product is highly valued due to its beneficial properties and characteristic taste. |
| Fried pork Pork is one of the most accessible and widespread types of meat in the modern world. Back in the Stone Age, people first began to hunt these animals, and then tamed and domesticated them. For a long time, pigs were one of the few sources of meat for humans. And, although in our time in many countries the consumption of pork is prohibited for religious reasons, for most people it is still the main meat product in their diet. After all, pork is used to prepare broths, first and second courses. It can also be used in both holiday and daily menus. |
| Smoked duck One of the most delicious and delicious dishes available at an affordable price is smoked duck. There are two types of smoking: cold - the product is left for a long time over a smoldering fire in smoke at a relatively low temperature; hot - food is placed in a smokehouse and smoked quickly at high temperature. You can make a smokehouse at home and delight yourself and your loved ones with various smoked meats. In order to start smoking, first the duck carcass must be plucked, then cut up, soaked in the prepared marinade for several days and then start smoking. |
| Stewed lamb Almost the first animals domesticated by humans were sheep. Already in ancient Rome, lamb was eaten. This meat is the main meat among the mountaineers and nomadic tribes of Asia. |
| Boiled chicken breast Chicken breast is the breast part of the chicken fillet; it is white in color, which distinguishes it from all other chicken meat. The structure is quite dense and a little harsh, with a slightly dry taste. |
| Beef ears Beef ears are a part of beef that is successfully used in cooking. This offal attracts buyers at an affordable price, and you can purchase this offal at any butcher shop or market. |
| Grape snail Until the 20th century, snails were eaten as simple food, food for the poor, and only in the 20th century were they elevated to the rank of delicacies and began to be served in elite restaurants. But now they can be found on menus, not only in the best restaurants, but also on the tables of ordinary people. Grape snails are bred on specialized farms, where they are fed greens and fragrant herbs for a special taste and aroma. They are subsequently sold live or frozen, supplied to the markets of many countries. |
| Loin The best meat in the whole carcass is the loin. It has no fat, is located on the neck, back and back of the pork, has ribs and a layer of fat. It is meat of the highest category and is in greatest demand among consumers. The price of such meat is much higher, the taste is pleasant, the meat is tender. |
Calorie intake per day
As such, there is no single and generally accepted daily calorie intake. According to the recommendations of the World Health Organization, “energy entering the body (in calories) must be balanced with energy expended.” Thus, your individual calorie intake depends, first of all, on the nature of your work, level of physical activity, gender, age and a number of other factors. However, on the Internet you can find many tables and calculators of unknown origin, offering information on daily values, supposedly based on authoritative sources. We believe that the quality of this information is quite questionable.
The most reliable way to determine individual calorie needs is to simply calculate the energy value of food consumed during the day (or several days). Just record your normal daily diet on paper. Write down what and how much you ate during the day. Calorie content can be directly calculated using information from product labels and using our website. Provided that you are healthy and your weight does not change much with your current diet, the results obtained can be conditionally considered your daily norm.
To lose weight, you need to slightly reduce your daily energy intake. If you maintain your current lifestyle, you will experience a slight calorie deficit because your costs will remain the same. This will lead to the gradual burning of your fat reserves. What exactly the deficit should be is up to you to decide. We strongly advise against increasing it sharply, because... it won't lead to anything good. Reduce your calorie intake gradually and lose weight slowly. This way you won’t have to torture yourself and break down from time to time. And of course, before making any dietary changes, we strongly recommend that you consult with your doctor or qualified dietitian.
Calorie content of steamed chicken cutlet
Steamed chicken cutlet - at least 3 words indicate that this is a healthy low-calorie dish. Firstly - chicken, secondly - steamed. Chicken is considered a dietary product. And steam treatment is one of the most gentle and beneficial. Steamed meat, fish and vegetables retain maximum beneficial properties. During cooking, most of them go into the water. True, along with useful substances, calories also go into the broth. What happens in the steamer?
Everything is preserved in the steamer. Both nutrients and calories. Let's talk about the latter in more detail. Calorie content directly depends on the part of the chicken from which the minced meat for the cutlets is prepared. In addition, additional ingredients are important. To make it easier to understand, let’s look at the example of a low-calorie recipe for chicken cutlets.
Ingredients:
| Product | Weight | Calorie content per 100 g | Calorie content |
| Chicken breast | 800 g | 113 kcal | 792 kcal |
| Onion | 200 g | 41 kcal | 82 kcal |
| Garlic | 15 g | 143 kcal | 21.45 kcal |
| Total | 1015 g | 297 kcal | 895.45 kcal |
To find out the calorie content of the finished cutlet per 100 g, divide the total calorie content by the total weight:
895.45/1015*100 = 88.22 kcal.
Unlike frying, during which some of the weight of the product is lost, when steaming the weight is retained. To find out the calorie content of one cutlet, multiply not by 100, but by the number of servings.
On average, the calorie content of chicken cutlets is estimated at 120-140 kcal per 100 g. But eggs, salt, and spices were not used in this recipe. In addition, the breast is the lowest calorie part of the chicken. It is rich in protein, easily digestible and contains no cholesterol or fat (if the skin is removed first). Chicken breast is the most suitable part for preparing dietary dishes.
How to reduce the calorie content of chicken cutlets?
- Instead of a whole egg, use only the egg white for the minced mixture. The calorie content of eggs is 157 kcal per 100 g. Moreover, it is the yolk that contains most of the calories. If you omit eggs completely, the minced meat may fall apart. Protein can also be replaced with low-fat sour cream.
- Do not use fatty parts of chicken for mincing. Animal fat is rich in cholesterol, and to get rid of this richness, choose lean cuts of meat. As we have already found out, breast without skin is excellent.
- Make small round cutlets. The smaller their weight, the lower the calorie content per serving. At the same time, having eaten 2 (even small) cutlets, you won’t want to try a third one.
- Omit the bread from the recipe. It's better to add a little crackers.
- To make the cutlet better digestible, add parsley to the minced meat. It promotes better digestion of food, cleanses the intestines, so after lunch with chicken cutlets you will feel light.
For comparison, cutlets cooked with bread and egg contain 138 kcal per 100 g. The table below shows the calorie content and weight of each product according to the recipe.
| Product | Weight | Calorie content per 100 g | Calorie content |
| Chicken breast | 700 g | 113 kcal | 791 kcal |
| Onion | 1 PC. | 41 kcal | 31 kcal |
| White bread | 100 g | 259 kcal | 259 kcal |
| Egg | 1 PC. | 157 kcal | 86 kcal |
| Wheat flour | 2 tbsp. spoons | 334 kcal | 200 kcal |
| Salt | taste | 0 kcal | 0 kcal |
| Total | 990,5 | 904 | 1367 kcal |
Calorie content of cutlets per 100 g:
1367/990.5*100 = 138 kcal
As you can see, with the addition of eggs, flour and bread to the recipe, the calorie content increased by almost 49 kcal. At the same time, the calorie content of 1 serving according to this recipe is 171 kcal. Even if you follow a diet in which the energy value of the daily diet is about 1600-1800 kcal, then 1 such cutlet for lunch with vegetables is a completely suitable option. And if at the same time you play sports, and your caloric intake is even higher, then 2-3 steamed chicken cutlets is a good dietary lunch after a workout. The protein contained in the breast will be used to restore muscle tissue.
