Chicken breast - calories and nutritional value. How much protein is in breast meat?

Chicken breast is a popular dietary product because it has very low calorie content and an optimal ratio of proteins, fats and carbohydrates. However, the method of preparing meat is of no small importance, since when using different methods, the number of calories in this dish and its qualitative composition can vary significantly. To follow the principles of a healthy diet, you need to know what kind of cooking of chicken breast is optimal to preserve healthy protein and low calorie content.

BJU in raw chicken breast

When you start watching your diet, the question arises of what you can eat and what is better to exclude from your menu. Is it possible to lose weight without starving? Yes, especially if you plan your diet correctly and include more protein.

It satiates for a long time and eliminates the feeling of hunger, and also promotes weight loss without harming the muscles. One of the most common types of meat in the world is chicken. It enjoys special respect among people who watch their figure. It doesn’t matter whether you want to lose weight, gain weight, or just maintain weight – chicken meat will be an indispensable part of your diet.

After all, the protein content in chicken breast starts from 23g. per 100 grams and above, and this is with low calorie content. This is because the energy value is made up of BZHU. In this case, the source of energy is protein, since it is most abundant in the composition. And the calorie content of protein in products is only 4 kcal per 1 gram.

BJU per 100 grams:

• B – 23.6;
• F – 1.9;
• U – 0.4;
• K – 113 kcal.

But this ratio changes after heat treatment. The final data also depends on which heat treatment method you chose. For example, smoking or frying will add fat to any dish.

So let's find out how much protein is in chicken breast cooked in different ways and how it can be cooked.

Benefit

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? The boiled product contains only 0.5 g of carbohydrates and 1.8 g of fat , which is not enough to cover the energy deficit. But this is not necessary, because boiled chicken is a dietary product, considered a source of building material, not energy.

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.

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.

How to choose ingredients for oven-baked chicken breast

Frozen foods are not suitable for baking purposes. In the oven, they lose the remaining juices, and they have to be replenished by marinating and adding fat. For dietary purposes, such dishes are too high in calories. Choose fresh or chilled fillets; you can also purchase the whole carcass, cut off the desired part, and use the rest in other dishes or freeze it.

Many recipes use water for stewing; instead, it is good to use the broth left over from cooking the breasts. In dietary nutrition, boiled chicken is used almost more often than baked chicken, and such broths will be a by-product.

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.

Benefits and contraindications of oven-baked chicken breast for weight loss

Chicken breast baked in the oven has virtually no allergic contraindications, and isolated exceptions are so rare that they do not affect the overall picture. The diet can be contraindicated only in cases of absolute rejection of animal products by the body.

For weight loss goals, you can choose any of the many developed diets or simply replace other types of meat with breast. Recipes for preparing pilaf and chops, goulash or minced white chicken cutlets are well known and easy to repeat.

The listed dishes still contain quite a lot of fat, due to the use of oil when frying. In contrast, the recipes offered below do not include such additions at all, or they are negligible and do not affect the overall calorie content.

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.

How to store chicken breast baked in the oven

The portions of chicken dishes in most of the given recipes are small, and you should not increase them for future use. Diets with calorie restriction already have a stressful effect on the body; it is undesirable to force it to digest stale food.

If there is a need for limited storage of a small portion of a dish, it should, first of all, be sealed. In the warmth of the kitchen, any meat quickly deteriorates, and therefore the container with chicken is sent to the refrigerator. Despite the actual shelf life of prepared meat, the diet menu should not include chicken that has been in the refrigerator for more than 12 hours.

Having decided to strictly follow a diet, you also have to worry about the regularity of meals. For this reason, people often take food with them from home. Containers for these purposes must provide some ventilation, food must “breathe”. It is convenient to wrap the breast in foil and place it in this form in a plastic bowl without a lid, of course, eliminating the possibility of meat juice or gravy leaking.

All about benefits

Protein is important. Thanks to it, we get amino acids, metabolism works without interruptions, and muscles strengthen and grow. This is our building material, which we must constantly consume as food.

The average person needs 80-100 grams. protein per day. The norm is calculated by the formula: 0.8 -1 grams per kilogram of weight if you are losing weight or maintaining weight, and 2 -2.5 grams if you want to build muscle mass.

Chicken fillet not only contains a lot of protein, but also such important elements as: choline, B vitamins, vitamins H, PP, phosphorus, cobalt, chromium, elastin, collagen, and this is not a complete list.

But what exactly are the benefits?

Collagen

It works as a connecting link; without it, our body would simply fall apart. Collagen is responsible for the firmness and elasticity of the skin, it is present in nails, hair and joints, as well as in intestinal tissues.

Chromium

Strengthens the effect of insulin in the blood. Choline deficiency leads to prediabetes.

Phosphorus

Responsible for the acid-base balance and is important for the condition of all bone joints. Deficiency can lead to anemia, anorexia and rickets.

Vitamin PP

Participant in redox metabolic processes. The deficiency impairs the functioning of the nervous system, gastrointestinal tract and affects the condition of the skin.

B12

Participates in hematopoiesis and metabolism. Vitamin B12 deficiency can lead to anemia.

B6

Supports immunity, central nervous system, metabolism, and is responsible for the normal formation of red blood cells. Its deficiency causes anemia and lack of appetite.

B5

Responsible for protein, fat and carbohydrate metabolism in the body. Synthesizes some hormones and hemoglobin. With deficiency, mucous tissues and skin are damaged.

B4

Responsible for memory, emotional mood, muscle control, supports the functioning of the central nervous system. A lack of vitamin B4 can lead to damage to the liver and muscle tissue.

The protein content of foods is important, but for a healthy body you need nutrition that is balanced not only in the number of calories, but also in the content of vitamins, trace elements and minerals.

Only by receiving all the necessary elements with food will you feel good. A deficiency of anything immediately leads to a deterioration in the condition, and therefore the quality of life.

Chicken breast is an example of a healthy and balanced product that is recommended to be included in the diet by all doctors, including nutritionists and nutritionists.

Table of protein content in products

In this table, products are arranged by category. The first column indicates the amount of protein in the products, the second - fat, and the third - the calorie content of the products.

Chicken eggs

- the number one product for the athlete. The protein content in these products is very impressive. In addition, egg white is considered ideal in its structure and digestibility.

Cooked meat

.
Meat is the main source of animal protein. In terms of benefits, boiled or steamed meat is healthier, since in this form it contains more nutrients and less harmful fats. Chicken breasts and lean beef are the most popular among athletes. Chicken breasts
are rich in protein and contain almost no harmful fats. This is a dietary product.
Beef
combines a set of useful components such as zinc and iron, which are beneficial not only for the body as a whole, but also have a positive effect on the production of testosterone, which is so necessary for an athlete and any other person.

Grilled meat

. The meat is usually fried in oil, which adds extra calories. In addition, in a frying pan, for example, all the fat that drains from the meat comes into contact with it again, which is not very good from a dietary point of view. An excellent solution in this situation is an air fryer, where the meat is perfectly fried and the saturated fats flow into a special reservoir. Again, the calorie content here may vary depending on the frying method you use. Also, the fat content in steak and similar products may vary depending on the cooking recipe. The table shows average values.

Boiled fish

. Fish, unlike meat, contains less fat and is not so harmful. At the same time, fish contains a sufficient amount of protein and other substances beneficial to the body.

Seafood

. Seafood, like fish, contains a large amount of protein and almost no fat. Seafood is a great food for an athlete.

Fried fish

. Fish, even fried, does not contain much fat. But again, it all depends on the preparation. If you fill the pan halfway with oil, the number of calories will naturally increase.

Caviar

. Caviar is a product from which a new living organism subsequently appears. And, naturally, it contains a huge amount of not only protein, but also all other vital components.

Low-fat dairy products

. When choosing dairy products, you should pay attention to the fat content. I think we don’t need extra fat.

Medium fat dairy products.

Fatty dairy products

. It is better to avoid such products.

Legumes

. The so-called beans are also quite a healthy product, although legumes do not contain much protein. Because of this, it is a vegetable protein, which in its structure differs from animal protein and is also necessary for us.

The percentage of protein content is indicated in the dry weight of the product.

Nuts

. Nuts are an excellent source of vegetable protein, but are quite high in calories. Therefore, you should not overuse nuts.

Porridge

. We do not consider cereals as a source of protein. They have their own advantages. Porridges and cereals are an excellent source of carbohydrates to provide your body with energy for training and building muscles.

Vegetables

. From the point of view of protein content, of course, vegetables cannot boast of their presence in the required volumes. For this reason, it is a first-class source of vitamins.

Fruits

. Fruits and vegetables are primarily carriers of vitamins.

Mushrooms

. Fresh mushrooms, given to us by nature itself, are not only tasty, but also healthy. Although the protein content in them is also not high.

Honey is an indispensable product for an athlete. This is the only product in the world that contains almost the entire periodic table.

Cheeses

.

Bakery products

. It is better not to consume baked goods in large quantities. Although they do not contain much fat, they do have a huge amount of carbohydrates.