Chicken breast is the loin of the chicken breast with the keel bone and triangular cartilage. Chicken breast meat is dryish, pale pink in color, boiled almost white, the lightest of all chicken meat (calorizator). The taste of boiled chicken breast is neutral. The heart is dense, fibrous; if the breast is improperly cooked (digested), it becomes rigid and “rubbery”.Calorie boiled chicken breast. The calorie content of boiled chicken breast is 137 kcal per 100 grams of the product. In this article, we will give you a complete guide about how many calories in chicken breast.
Composition and useful properties of boiled chicken breast
Boiled chicken breast is a supplier of easily digestible protein, vitamins, minerals, and amino acids. It contains vitamins A, B9, B12, C, E, F, H, and PP, as well as essential minerals: potassium, calcium, magnesium, zinc, copper and manganese, iron, chlorine and sulfur, iodine, chromium, fluorine, cobalt, phosphorus, and sodium. Boiled chicken breast is suitable for nutrition of all age categories, even babies, it protects the body’s immune system. In strength, sports carry out “drying” of muscles using boiled chicken breast.
The harm of boiled chicken breast
Chicken meat, including dietary chicken breast, can provoke allergic reactions, therefore, to reduce the negative effect, the skinless chicken breast should be boiled, and the first broth should be drained after boiling.
Boiled chicken breast for weight loss
Athletes, bodybuilders, and fitness athletes are well aware of the ability of boiled chicken breast to saturate the body with useful protein with a minimum of fat and carbohydrates. To combat extra pounds, the product is used not only by athletes but also by everyone else. In many nutrition systems and diets, boiled chicken breast occupies a leading position – a protein diet for athletes, a diet for 800 calories, a diet minus 10 kg in 10 days, a ballerina’s diet, a starch-free diet, protein-vegetable, and others. By including boiled chicken breast several times a week on the menu, you can maintain average weight without any special dietary restrictions.
How to cook boiled chicken breast
The process of boiling a chicken breast will not take more than half an hour. Provided that the whole breast is cooked. Before cooking, rinse the chicken breast, carefully peel off the skin from it, trim off unnecessary fat. Pour the breast with cold water, bring to a boil and mercilessly drain the broth, and with it the possible harmful substances and additives, which are often stuffed with chicken by unscrupulous suppliers. Pour the chicken breast with clean cold water, boil, skim off, and reduce heat. You can cook chicken breast using a multicooker by selecting the appropriate mode.
Boiled chicken breast in cooking
The boiled chicken breast itself is a relatively “boring” product in taste so that it sparkles with flavoring colors, you should add bright spices, seasonings, herbs, or roots during cooking – celery and parsley seeds, bay leaves, black pepper and chili, garlic. So, boiled chicken breast can be used as a full-fledged dish, supplemented with a healthy side dish – steamed cauliflower or broccoli or a green salad. Cooked chicken breast works excellent as an ingredient in salads and sandwiches, an addition to vegetable soups and stews, and a filling for pancakes and pies.
How to cook boiled chicken breast
The process of boiling a chicken breast will not take more than half an hour, provided that the whole breast is cooked. Before cooking, rinse the chicken breast, carefully peel off the skin from it, trim off unnecessary fat. Pour the breast with cold water, bring to a boil and mercilessly drain the broth, and with it the possible harmful substances and additives, which are often stuffed with chicken by unscrupulous suppliers. Pour the chicken breast with clean cold water, boil, skim off, and reduce heat.You can cook chicken breast using a multicooker by selecting the appropriate mode.
Boiled chicken breast in cooking
So, the boiled chicken breast itself is a relatively “boring” product in taste so that it sparkles with flavoring colors, you should add bright spices, seasonings, herbs, or roots during cooking – celery and parsley seeds, bay leaves, black pepper and chili, garlic. In boiled chicken breast works excellent as an ingredient in salads and sandwiches, an addition to vegetable soups and stews, and a filling for pancakes and pies.
For more information about the benefits of chicken breast, watch the video clip of Zina Rudenko “On the dangers and benefits of chicken breasts.”
Calories Chicken Breast
- According to data from the U.S. Department of Agriculture (USDA) 1, raw, skinless, boneless chicken breast provides 120 calories per 100 grams of edible portion.
Clearly, the slight differences in the calories of chicken breast can be explained by variables such as the age of the animal, its breed, the type of farming, and the accuracy of the husking in separating the skin from the meat. On the other hand, if we consider cooked chicken breast, the calories provided by 100 grams of food are approximately equal to:
- Cooked Chicken Breast (stir-fried with no added fat): 129 Calories
- Roasted Chicken Breast (no added fat): 165 Calories
- Fried Chicken Breast (Skinless): 180-220 calories
Useful information in calculating the calories of this food concerns the weight of a whole chicken breast, which on average is around 200 grams.
Does it make you lose weight?
Due to its nutritional characteristics and ease of consumption, chicken breast is one of the foods typically recommended for sportsmen and people who want to lose weight.
Protein and Weight Loss
Getting enough protein from your diet is also essential for maintaining and building muscle, especially if you are trying to lose weight; in this sense, chicken breast can help you lose weight by preserving muscle mass and preventing the resulting drop in basal metabolic rate.
Also Read: What Foods Have Vitamin D
Proteins and Thermogenesis
Different nutrients go through different metabolic pathways. Some of these pathways are less efficient than others, meaning they consume more energy. Consuming more energy for digestion, absorption, and metabolization of nutrients is a favorable aspect for those who want to lose weight.
This confirms the fact that proteins require much more energy to be metabolized than fats and carbohydrates. When considering the thermal effect, 100 calories of protein provide the body with approximately 75 adequate calories, while 100 calories of fat provide about 98 good calories. Studies show that high-protein diets increase metabolism by 80-100 calories per day, compared to low-protein diets.
Protein and Satiety
Consuming protein-rich foods significantly reduces appetite, causing you to eat less in the following hours. Studies show that protein is by far the most significant macronutrient in increasing satiety 5. This is also why several high- protein diets, such as the Dukan diet, (apparently) give little weight to calories and especially portion control one study 8, for example, people who increased their protein intake from 15% to 30% of calories automatically started eating 441 fewer calories per day and lost 4.9 kg in 12 weeks.
Vegetable or Animal Protein?
In weekly meals, it is good to give the right space both to foods rich in animal proteins and to vegetable protein sources. For example, you could set the consumption frequency as follows:
- Fish: 3 times a week
- White meat: 2-3 times a week
- Red meat: once a week
- Legumes : 3 times a week Eggs: up to 3-4 times a week
- Cold cuts: raw ham or cooked ham or bresaola twice a week, in moderation.
Regularly eating nuts oily (such as nuts ), beans, and legumes rich in protein has been linked to lower body weight, improved satiety, and increased weight loss. Furthermore, both animal and plant protein sources seem equally valid for increasing weight loss. One study, for example, found that overweight adults lost a similar amount of weight when they ate a weight loss diet rich in plant-based protein or a weight-loss diet rich in animal protein. Other studies have found similar results. The diets rich in protein plant-based benefits presented – for weight loss, control appetite, and food intake – identical to those of diets high in animal protein.
More chicken, more protein – It is no coincidence that chicken meat is recommended by experts for its nutritional qualities. If we take into account the protein content, depending on the cut we prefer, we discover for example that the wing contains 17 g (per 100 grams of edible part), as well as chicken legs, the most coveted part also for its delicate and juicy taste (by the way: have you already tried our recipe with basmati rice, coriander, and peanuts ?).
Also Read: How Many Calories To Lose Weight
Fat? Few but good
There’s more: chicken and turkey, as the specialists ensure, are among the least fatty meats. Those few fats present are entirely beneficial to health. The ratio between unsaturated (the “good”) and saturated fatty acids is 0.92 in chicken breast, very close to the recommended value of 1. The cholesterol value is only 60 mg, much lower than other animal proteins. This is why the chicken breast, like turkey, is merely among the leanest meats we can consume: here we can experiment with three recipes to appreciate its taste and nutritional properties even more.
The right energy
As we have seen, the number of proteins and fats present in chicken, and white meat in general, make poultry cuts lean and with the right energy value: 100 kcal per 100 grams of chicken breast, 104 kcal per 100 grams of turkey breast, 132 kcal per 100 grams of chicken leg with skin. Finally, chicken meat also has a good content of vitamins and minerals such as copper, iron, zinc, in line with what is present in other types of meat.
Chicken: calories, properties
The chicken can be a valuable source of protein and other essential nutrients. Yet, when cooked following specific recipes or leaving the skin, it can also bring excess saturated fatty acids.
Some cuts of chicken are less fat: breast meat is the leanest ever and it is preferable. To buy fresh slices or the whole piece, rather than ready-to-cook derivatives. Saving time in preparation does not always correspond to an advantage in terms of healthiness. For all other portions of chicken, an excellent trick to reduce the fat content is to remove. The skin and remove any residues with a sharp knife.
To keep the defatted meat soft, you can marinate. It is a mixture of herbs, spices, and a light wine or low-sodium soy sauce or fresh citrus juice.
Also Read: Benefits of Eating Dates Regularly for Overall Wellness
Nutritional values
The chicken breast is one of the most popular cuts. It is high in protein and low in fat. This also makes it a right choice for those on a low-calorie diet to lose weight. A skinless portion weighing 100 g has the following nutritional composition:
- 165 kcal;
- 31 g of protein;
- 5 g of fat, of which about 1 g consists of saturated fat.
The carbohydrate intake in chicken breast meat is absent. This means that around 80% of the calories come from protein and 20% from fat. These values refer to a slice of beef with no added ingredients. Oil, sauces, and marinades can also significantly change the intake of calories and even nutrients.
The chicken leg is slightly more tender, tastier, and generally more popular. Then the breast, also thanks to its higher fat content. A skinless leg, boned and cooked in a pan and without the addition. Of fat weighs about 50 g and contains:
- 100 kcal;
- 13 g of protein;
- almost 6 g of fat.
- 53% of the calories come from protein and 47% from fat.
The chicken wings when served with no breading, not fried skinless, have a relatively lean cut. A portion of 50g, or two or three pieces, provides about 100 kcal. The protein intake is about 12 g and the fat intake of 3.4 g.
Almond chicken
Ingredients for 4 people:
- 4 slices of chicken breast weighing 80 g each;
- 100 g of wholemeal flour;
- So, 100 g of chopped almonds;
- 100 ml of fresh skimmed milk;
- 1 tablespoon of extra virgin olive oil;
- 20 g of chopped golden onion.
Preheat the oven to 180 ° C. In a bowl, combine the chopped almonds, flour, and onion and mix well until you get a homogeneous mixture. Pour the milk into a separate bowl. Coat each chicken breast in the almond mixture. Then dip it in the milk and again in the mix with the almonds. Preheat a non-stick pan with the olive oil and cook the chicken breasts on each side until golden brown.
Serve with a creamy side dish of fresh seasonal vegetables.
Chicken salad with pineapple
Ingredients for 4 people:
- 4 slices of chicken breast weighing 80 g each;
- 200 g of fresh pineapple cut into cubes;
- 200 g of fresh broccoli flowers;
- 100 g of fresh spinach leaves;
- 3 tablespoons of extra virgin olive oil;
- 2 tablespoons of balsamic vinegar.
Cut each chicken breast into cubes then, in a non-stick pan, heat a tablespoon of oil over medium heat. Add the chicken and cook until golden brown, stirring often. Collect all the vegetables in a large bowl, season with the remaining oil and the balsamic vinegar.
