Calorie content Chicken breasts with skin. Chemical composition and nutritional value.

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Calories and health benefits of chicken breast

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Chicken breast is the basis of a diet for weight loss and many adherents of a healthy diet and lifestyle. It is an excellent source of lean protein. Dieters who consume enough protein will maintain muscle mass and a healthy metabolism. However, calculating the amount of chicken breast per 100 grams and the number of kcal contained in a chicken breast can be a difficult task, since its nutritional value depends on many factors.

• Calories and carbohydrates in chicken breast
• Health Benefits of Breast
• Selection and preparation
• Healthy cooking methods
• Recipes and cooking tips
• Afterword

Beneficial features

Chicken breast contains easily digestible protein, vitamins A, B, C, PP and minerals. This product improves metabolism, the functioning of the cardiovascular system, normalizes acidity, promotes weight loss, reduces cholesterol levels, stabilizes blood pressure, regulates the functioning of the kidneys and adrenal glands, helps the functioning of the liver, strengthens nails, hair, supports the muscular skeleton and helps fight colds diseases.

In kefir with spices

Chicken breast can be cooked in kefir with spices in a frying pan.

List of required ingredients:

• chicken breast – 2 pcs.;
• kefir – 1/3 tbsp.;
• freshly ground pepper;
• table salt;
• provencal herbs.

  
  Chicken breast: BJU per 100 grams

Main stages of preparation:

1. First you need to wash the chicken breasts, dry them using a paper towel, and cut them into oblong pieces. Afterwards, add Provençal herbs, freshly ground pepper, table salt into a deep bowl and mix well.
2. Then you will need to sprinkle the fillet pieces with a mixture of spices, pour in kefir, mix thoroughly and leave for 2 hours to marinate the meat.
3. Next, drain the kefir from the meat, transfer the meat to a preheated frying pan and fry for 10 minutes. Then you need to reduce the heat and bring the meat until cooked.

You can add onions, tomatoes, water, carrots, champignons, butter, lemon, bell pepper, herbs, buckwheat, zucchini, eggplant, and spinach to the chicken. Kefir is replaced with sour cream or milk. The dish is served in portioned plates, garnished with chopped herbs and fresh vegetables, with boiled rice, mashed potatoes or noodles.

With milk

To prepare the dish you need to prepare the following:

• chicken breast – 5 pcs.;
• milk – 300 ml;
• egg – 1 pc.;
• sunflower oil.

  

Step-by-step preparation scheme:

1. First you need to wash the breasts in running water, dry them with a paper towel, cut them into large pieces and grind them in a meat grinder. You will need to add an egg to the chopped meat, pour in milk, add table salt and mix thoroughly.
2. Then you need to coat the mold with sunflower oil, lay out the minced meat with egg and milk, heat the oven to 180°C and bake for 25 minutes.
3. Now you can cut the prepared dish into portions, arrange on plates and serve.

Champignons in a slow cooker

To prepare chicken breast with champignons, you will need the following ingredients:

• 500 g chicken breast;
• 500 g champignons;
• 100 ml cream;
• 1 tbsp. l. olive oil;
• 25 g of greens;
• freshly ground pepper;
• table salt.

  

Step-by-step cooking instructions:

1. First you need to wash the chicken breast, dry it with a paper napkin, remove fat and cut into small pieces. Then you need to place the meat in the multicooker bowl, close the lid and simmer for 7-10 minutes.
2. Afterwards, you need to wash the champignons, dry them and cut them into slices. Sliced ​​mushrooms should be added to the meat, mixed well and cooked for 10 minutes.
3. Then you need to pour cream into the meat with mushrooms, add table salt, freshly ground pepper and simmer for 15 minutes.
4. Now you can wash the greens, dry them, chop them finely, sprinkle them on the dish, stir, arrange into portioned plates and serve.

Chicken breast (BJU per 100 grams differs depending on the cooking method) according to this recipe contains:

• 83 kcal;
• 13 g protein;
• 3.6 g fat;
• 0.4 g carbohydrates.

Cream in the dish can be replaced with milk.

Health Benefits of Breast

Chicken breast is an excellent source of lean protein. Protein helps the body maintain existing muscle mass, as well as build new muscle mass if you are doing a strength training program.

Chicken breast also has an excellent chemical composition: it is a very good source of selenium, phosphorus, vitamin B6 and niacin. The amount of sodium may vary depending on the cooking method, but it is also generally very low.

Air soufflé

To prepare the souffle you will need the following ingredients:

• 250 g chicken breast;
• 1 egg;
• 2 tsp. wheat flour;
• 80 ml milk;
• 70 g butter;
• 1 tsp. sunflower oil;
• laurel leaf;
• freshly ground pepper;
• table salt.

  

Step-by-step cooking instructions:

1. First of all, you need to rinse the breast in cold water, dry it with a paper towel, put it in a saucepan, add water, put a bay leaf, put it on high heat, boil and cook after boiling for 20-25 minutes.
2. Next, you need to remove from the heat and cool the breast. Afterwards you need to pass the cleaned boiled breast through a meat grinder or grind it using a blender.
3. Then you should separate the white from the yolk, add the yolk to the chopped breast, then beat the white to a stable foam and melt the butter, sending it to the microwave.
4. Now you can pour melted butter into the chicken, add milk mixed with flour, add table salt, add whipped whites and mix thoroughly.
5. You need to pour sunflower oil into a baking dish, fill it with the prepared mass, heat the oven to a temperature of 170°C, put it in the oven and bake for 25-30 minutes. The soufflé can be served cold or hot. For decoration, you can use finely chopped greens.

In pots with buckwheat

Ingredients you will need to prepare the dish:

• 500 g chicken breast;
• 150 g buckwheat;
• 1 small onion;
• table salt;
• freshly ground pepper.

  

Detailed cooking process:

1. First, wash the chicken breast, dry it with a towel and cut into portions. Add table salt and freshly ground pepper to the meat, mix and place in pots.
2. Then you need to peel the onion, rinse, chop into rings, distribute into pots, rinse the buckwheat and pour into the pots. Afterwards, you need to pour water into the pots so that it covers the contents by 1.5 cm and close the lids.
3. Now you can heat the oven to 180°C, place the pots in it and cook the dish for 30 minutes.

Diet pizza

The ingredients are for 4 servings. Diet pizza contains the following ingredients:

• 200 g chicken breast;
• 400 g zucchini;
• 3 tbsp. l. rice flour;
• 1 tomato;
• 100 g low-fat hard cheese;
• 2 eggs;
• olive oil;
• table salt;
• freshly ground pepper.

  

Main stages of preparation:

1. First you need to wash the zucchini, remove the peel, chop with a grater, squeeze out excess juice, add rice flour along with eggs, a little table salt and mix well.
2. Next, you need to grease a baking sheet with olive oil, place the zucchini dough on it, rinse the chicken breast in running water, dry it using a dry towel, and chop it into cubes.
3. Then you should pour boiling water over the tomato, carefully remove the peel, and cut into circles. Place shredded chicken on the dough and distribute tomato slices evenly.
4. Now you can preheat the oven to 180°C, place the pizza in it and cook for 30 minutes. Then you need to grate the hard cheese using a coarse grater, remove the pizza from the oven, sprinkle it with grated cheese, return it to the oven and bake until the cheese melts.

Chicken breast (BJU per 100 grams and calorie content depends on additional ingredients) in this recipe contains:

• 76 kcal;
• 1.7 g fat;
• 7.5 g carbohydrates;
• 7.1 g protein.

Pizza with chicken filling can be served whole or in portions.

Chicken breast calories

Depending on the method of heat treatment, the use of seasonings and the characteristics of the poultry carcass, the calorie content of the breasts differs. Let's look at the average indicators.

Fried

Whether purchased or raised at home, the breast is initially on the bone and covered with skin. Many people love the taste of the latter, especially when the meat is grilled and fried in vegetable oil and a fragrant and crispy “crust” is formed. But in addition to its pleasant taste, chicken skin is distinguished by its calorie content and the presence of not the most useful elements in its composition, so many nutritionists do not recommend it for consumption.

On average, fried chicken breast has almost 150 calories per 100 grams of cooked weight.

Boiled

Boiled chicken skin is not as dangerous as fried chicken skin, but it does affect the calorie content of the product. Thus, pure chicken meat cooked at normal times until soft and fibers disintegrate has an energy value of 95-100 calories per 100 grams of product.

The same meat, covered with skin, will carry 130 calories in every hundred-gram piece.

With steamed vegetables

Chicken breast with steamed vegetables is the most popular healthy and low-calorie lunch or dinner option for any age. This is a very good combination, because the fiber from plant foods helps proteins to be better absorbed.

The calorie content of the dish will be determined by the selected vegetables and their ratio to meat. If you take green vegetables such as asparagus, broccoli, zucchini and zucchini and they make up half the serving, then in every 100 grams of this mixture there will be approximately 96-100 calories.

Baked in the oven

Breast baked in the oven is a great alternative to the usual legs and sausages. The dish is easy to prepare and has a pleasant taste. This type of breast is considered a figure-safe product. Its calorie content is approximately 150 calories with moderate use of seasonings.

Baked with cheese

The energy value of such a tasty and at the same time dietary dish as chicken breast baked with cheese depends on what type of cheese is chosen. The higher the percentage of fat content, the higher the calorie content of the product.

• Low-fat cheese or similar cheeses - 100 grams of breast underneath - up to 150 calories;
• medium-fat cheese, including soft cheeses such as mozzarella and Adyghe - up to 170 calories;
• hard fatty cheese: Dutch, Russian, Parmesan and others - about 190-200 calories.

On average, per 100 grams of raw meat, take up to 10 grams of hard cheese.

Need to know. It's no secret that the mass of a raw product differs from the finished one. This can be confusing when counting calories. Meat is characterized by greater weight and volume in its raw form. We served these ready-made dishes; you can cut pieces from them and adjust the portion sizes in accordance with the KBJU.

Chicken goulash

To prepare dietary chicken goulash you need to take the following set of ingredients:

• 200 g chicken fillet;
• 40 g carrots;
• 1 onion;
• 60 ml low-fat sour cream;
• 1 tbsp. l. tomato paste;
• 1 tbsp. l. olive oils;
• 1/4 tsp. table salt;
• 1/4 tsp. freshly ground pepper.

  

Detailed cooking process:

1. The first step is to defrost the chicken fillet at room temperature. Thawed fillets should be rinsed under cool water, all visible fat should be trimmed, and the required amount should be cut into strips.
2. Next, you can peel the onion and chop it into rings. The carrots will also need to be washed under water, peeled with a vegetable peeler and cut into straw.
3. Now you need to pour a little sunflower oil into the frying pan, put it on the fire and heat it up. Add pieces of meat to the heated oil and fry them until they become white and juices are released. Then you need to add vegetables and continue to fry until the onion becomes transparent.
4. Tomato paste should be diluted in 1/2 tbsp. water and pour the resulting mixture into the frying pan. You also need to add table salt and freshly ground pepper. You can reduce the heat to minimum, cover the pan with a lid and simmer the ingredients for about 5 minutes.
5. Then you need to add sour cream to the pan, mix all the ingredients, close the lid again and simmer the dish for about another 10 minutes.

Chicken breast prepared according to this recipe has the following BJU indicators and calorie content per 100 g:

• 12.1 g protein;
• 4.5 g fat;
• 4.2 g carbohydrates;
• 109 kcal.

Chicken goulash prepared according to this recipe can be included in the menu for lunch or dinner.

Chicken breast fritters

To prepare chicken breast pancakes, take the following set of ingredients:

• 200 g breast fillet;
• 50 g oatmeal;
• 1 egg;
• 100 ml low-fat kefir;
• 1/4 tsp. table salt;
• 1/4 tsp. ground pepper.

  

Step-by-step description of the cooking process:

1. First you need to remove the fillet from the refrigerator and defrost it at room temperature. Then the meat must be cut into small cubes and placed in a blender bowl. The meat should be minced until smooth minced meat is obtained.
2. Next, you can pour the oatmeal into a bowl and pour kefir over it. The swollen flakes should be mixed into the minced meat, add the egg, add freshly ground pepper along with salt and mix all the ingredients again. If the mass turns out to be too dense, you can add a little kefir.
3. Now you can put the non-stick frying pan on the fire. There is no need to add sunflower oil; this will reduce the final calorie content of the finished pancakes.
4. Now you can pour several portions of the mixture into the frying pan and fry the pancakes on both sides for about 1 - 2 minutes until a golden coating is formed.

Ready-made chicken pancakes according to this recipe contain the following amount of calories and dietary fat per 100 g:

• 15.3 g protein;
• 3 g fat;
• 9.6 g carbohydrates;
• 128 kcal.

Ready-made pancakes can be served on plates lined with fresh lettuce leaves.

Healthy cooking methods

The way you cook a chicken breast can add hundreds of calories to the total amount of calories and fat in the dish. The healthiest methods for processing meat are grilling, baking or boiling. Regular frying or sautéing in oil will add fat and calories.

In addition to this, adding ingredients such as olive oil, barbecue sauce or any other will increase the calorie content and fat content of the dish.

Julienne with breast and mushrooms

To prepare low-calorie julienne with chicken breast and mushrooms, you need to take the following set of components:

• 1 chicken fillet;
• 50 g champignons;
• 1/2 onion;
• 100 ml of cream with a fat content of no more than 10%;
• 1 tbsp. l. flour;
• 100 g cheese;
• 1 tbsp. l. olive oils;
• 1/4 tsp table salt.

  

Step-by-step cooking process:

1. First, you should peel the onion, cut it into 2 parts and chop the required amount into small cubes. You will also need to first defrost the chicken fillet by placing it on the table of the refrigerator. Thawed chicken should also be cut into small cubes.
2. Then you need to pour sunflower oil into the frying pan, heat it, add onion and fry until golden brown. Now you can add chopped fillet to the onion, add salt and ground pepper and continue frying, stirring the ingredients occasionally, until a light crust forms on the meat.
3. Next, you can add pre-washed and cut into small cubes champignons into the frying pan. The ingredients must continue to be fried until the moisture has evaporated from the mushrooms, then pour in the cream, add flour and mix the ingredients thoroughly. Thanks to flour, the cream thickens, despite its low fat content.
4. Now you can put the contents of the frying pan into special julienne molds, sprinkle them with cheese, after grating it on a fine grater, and put it in the oven. Julienne should be baked at 180°C for 15 minutes.

Chicken breast (BJU per 100 grams and calorie content can be relatively high) in this recipe contains:

• 16 g protein;
• 8.8 g fat;
• 4.7 g carbohydrates;
• 166 kcal.

Julienne with chicken can be served for lunch or dinner.

Diets based on chicken breast

Losing weight by eating chicken breasts is considered absolutely advisable and smart. Therefore, many diets include this meat as one of the main ingredients in their diet. The most popular of them:

• The Dukan diet is a weight loss system developed by a French nutritionist and doctor, which is based on the consumption of protein-containing foods. This method of losing weight is designed for a long time and consists of 4 stages. During each of them, the basis of the diet consists of protein products, including chicken breasts. The diet is very effective and has won the trust of many people from different parts of the world. A big plus is that its goal is not only weight loss, but also maintaining the result. Contraindicated for people with chronic diseases, neoplasms, and kidney diseases in any form.
• The Atkins diet is based on the consumption of vegetables, nuts, dairy and protein products. The diet lasts 2 weeks and, according to reviews, you can lose up to 10 kilograms. Meals are split, consisting of at least 4 small meals. Before you start following a diet, you need to make sure there are no contraindications.
• A low-carbohydrate diet is popular among competitive bodybuilders and people who practice cutting their bodies. Apart from some vegetables, this diet no longer contains carbohydrates. Such nutrition is difficult to tolerate; often those losing weight complain of loss of strength and slower brain activity. A lean, muscular body is considered the payment for all difficulties.
• The Kremlin diet is based on the consumption of meat products in general, chicken breast in particular, and plant foods. There are rumors that the diet of this nutritional system was used in Soviet times by American astronauts and was kept in strict confidence. Today everyone can try to lose weight in this way. In 3 weeks of the Kremlin diet menu you can lose 10-12 kg.
• Chicken mono-diet - for 3-7 days you are allowed to eat only large breasts, vegetables, citrus fruits and pineapples. The diet is very effective, but the results will only last if you exit it correctly.
• Diet based on chicken breast and buckwheat - you can follow it for 5 to 7 days, the basis of nutrition is boiled, baked, steamed chicken breast and buckwheat porridge without oil and spices. You can diversify the menu with green vegetables, herbs and dairy products.

All chicken breast diets are relatively healthy and filling. It is fundamentally important to drink enough water to avoid constipation. Chicken breast, like all protein products, has a binding effect.

Protein salad

To prepare a protein salad with chicken breast, take the following ingredients:

• 300 g chicken fillet;
• 200 g canned white beans;
• 2 cucumbers;
• 50 g dill;
• 1 tbsp. l. lemon juice;
• 1 tbsp. l. olive oils;
• 1/4 tsp. table salt.

  

Detailed cooking process:

1. The first step is to defrost the fillet. You will need to pour water into the pan, put it on the fire and wait until it boils. When the water starts to boil, place the fillet in it and cook it until fully cooked for 20 - 25 minutes. Chicken should only be added to the pan after the water has boiled, otherwise the meat may become too dry.
2. Next, you need to cut the boiled fillet into strips and put them in a salad bowl. You will need to drain the liquid from the can of beans and place the white chamfer on top of the chicken. The cucumber must be washed with cold water, peeled with a vegetable peeler and cut into cubes. The dill also needs to be washed, shake off excess moisture and finely chopped. Both ingredients can be added to the salad bowl.
3. Now the salad components need to be mixed well and immediately season the salad with lemon juice and olive oil.

The salad prepared according to this recipe contains the following amounts of calories and dietary fat per 100 g:

• 14.6 g protein;
• 2.3 g fat;
• 17.6 g carbohydrates;
• 144 kcal.

A protein salad with boiled chicken fillet can be included in the menu for dinner or lunch.

How many carbohydrates are in chicken breast?

In raw and boiled breast, the carbohydrate content is very low - less than 1 g. They belong to the complex category, that is, their breakdown in the body occurs very slowly, and accordingly, the blood sugar level rises slowly. It is for this reason that the product is approved for diabetes.

Chicken meat is included in the menu for diseases of the gastrointestinal tract and pancreas due to its almost zero content of both fat and carbohydrates.

Meat containing a lot of protein should be consumed in combination with juices, berries and any other products that can replenish the daily carbohydrate requirement. This is necessary in order to stay in good shape and feel cheerful throughout the day. You can find out about the BZHU of apples here.

Chicken broth with dumplings

To prepare 2 servings of broth with dumplings you will need the following set of ingredients:

• 300 g breast fillet;
• 100 ml skim milk;
• 4 slices of white bread;
• 1 liter of chicken broth;
• 1 carrot;
• 1 shallot;
• 50 g parsley;
• 1/2 tsp. table salt;
• 1/4 tsp. freshly ground pepper.

  

Detailed description of preparation:

1. First you need to defrost the chicken fillet on the bottom shelf of the refrigerator. Thawed fillet should be cut into small cubes and place the meat in a blender bowl.
2. Next, the slices of bread need to be soaked in milk for 3 - 4 minutes, then add them along with the milk to the chicken. You should also add table salt and freshly ground pepper.
3. Then cut the green part of the shallot into large pieces and add it to the bowl. The contents of the bowl should be crushed using a blender into a homogeneous mass.
4. Then you need to put the pan with the broth on the fire and wait for it to boil. In the meantime, the carrots will need to be washed in water, peeled with a vegetable peeler and cut into straw. Add chopped carrots to the boiling broth and reduce the heat.
5. Now you need to form dumplings from the prepared mass using 2 spoons and lower them into the chicken broth. The dumplings need to be cooked until they float to the surface of the broth.

Chicken breast (BJU per 100 grams and calorie content may be low) in this recipe contains:

• 6.1 g protein;
• 0.9 g fat;
• 4.8 g carbohydrates;
• 53 kcal.

Dumpling broth can be included in the nutrition menu as a first course for lunch.

Calories and carbohydrates in chicken breast

Table - Nutritional value of skinless and boneless chicken breast

Chicken breasts are a great source of protein and contain almost no fat or sodium. They also have zero grams of carbohydrates, making them the ultimate low-carb food available. The approximate glycemic index for chicken breast (raw, skinless, boneless) is zero. Because it is such a versatile food, it can easily be included in any healthy diet.

To calculate how many calories are in chicken breast, you need to consider the cooking method and additional sources of calories that may be used during cooking. First of all, it is affected by the size of the chicken breast. One serving usually weighs about 100 grams and is about the size of your palm.

Many packaged chicken breast portions, however, are much larger. So if you decide to use it, most likely your portion is larger.

And, of course, if you leave the skin on the fillet, this immediately increases the proportion of fat, calories and energy value. A whole chicken breast with skin contains 366 calories, 55 grams of protein, 0 grams of carbohydrates, 14 grams of fat, 4 grams of saturated fat and 132 milligrams of sodium.

The cooking method, as well as any sauces or dressings you add to it, also make adjustments. 85 grams of grilled chicken contains 170 calories, 1 gram of carbohydrates, 11 grams of fat and 15 grams of protein.

One medium-roast chicken breast contains 364 calories, 34 grams of protein, 13 grams of carbohydrates, 18 grams of fat and 697 milligrams of sodium. Boiled chicken breast with 113 calories is a different story

Chicken sandwich

To prepare a chicken sandwich, you need to take the following ingredients:

• 100 g chicken fillet;
• 2 slices whole grain bread for toast;
• 2 lettuce leaves;
• 1/4 tomato;
• 1/4 cucumber;
• 1/4 onion;
• 20 g low-fat hard cheese;
• 5 g mustard;
• 1/6 tsp. ground pepper
• 1/6 tsp. table salt.

  

Detailed cooking process:

1. The first step is to take a chicken breast and cut the required amount into thin layers. Layers of meat should be placed on a cutting board, covered with plastic wrap and beaten with a special hammer. Now the beaten meat needs to be fried in a dry frying pan, sprinkling the meat with a mixture of salt and freshly ground pepper until golden brown.
2. Next, you also need to cut the tomato into slices, chop the cucumber into thin circles. A piece of cheese will need to be cut into 2 triangles.
3. Then 2 slices of whole grain toast bread should be toasted using a toaster. You can also fry bread in a non-stick frying pan without adding sunflower oil.
4. Now you can put 1 slice of bread on the table, spread a thin layer of mustard, put lettuce leaves on it, then put chopped tomatoes and cucumbers, fried chicken and triangles of cheese. You can then add a second slice of bread and cut the sandwich diagonally.

A chicken sandwich according to this recipe contains the following amount of calories and dietary fat per 100 g:

• 5.8 g protein;
• 1.6 g fat;
• 5.5 g carbohydrates;
• 61 kcal.

A chicken sandwich can be included in the diet menu as a breakfast.

Menu for diet

To lose weight, you can create a menu of chicken breast dishes for 2-3 days. It looks like this:

• for breakfast – 150 g of protein salad with chicken;
• for second breakfast – 100 g of boiled chicken breast and 1 green apple;
• for lunch – 150 g of chicken breast with buckwheat;
• for an afternoon snack – 100 g of protein salad with chicken breast;
• for dinner - 1 cup of hot chicken broth with dumplings.

Chicken breast, 100 g of which is calculated as BJU, can be soaked in a salty solution for 30 minutes. before cooking. It will turn out more juicy. You can soften the meat by adding citrus sauce to it.

BJU content per 100 grams of chicken fillet

Chicken fillet is a dietary product. Knowing how much protein is in the breast, you can easily calculate the required amount of product in grams and add it to your diet. The body's daily protein requirement is 80 grams.

To obtain the daily protein requirement, you need to consume about 300 grams of boiled chicken, which is recommended to be divided into several meals. The peculiarity of white meat is its fast and good absorption and versatility when maintaining a diet of any nature.

So, how much protein is contained in chicken breast fillet per 100 grams of product? Let's look at several cooking options as an example:

As you already understand, the final amount of protein in a chicken breast depends on the method of preparing the poultry meat. During heat treatment, meat loses about 20% of water, so from 100 g of product the output will be about 75-80 grams. Boiled chicken contains more grams of protein because... loses his weight.

In any case, 100 grams of chicken breast is a storehouse of protein, no matter how long it takes to cook.