Chicken breast: protein content per 100 grams, the amount of fat, carbohydrates and calories and how many grams of fillet
It is known that chicken breast refers to dietary products, it is often recommended to include in therapeutic diets and meal plans for weight loss. This meat is a perfect food for athletes and other people who lead an active lifestyle, also it is suitable for those who suffer from excess weight and obesity.
Chicken breast incorporates a lot of protein, fats and carbohydrates in it. How much protein and other useful components of this product, we will tell in the material.
Where is the protein?
In sports nutrition protein is the essential ingredient, also called protein. Because of proteins, you can generate and increase muscle mass. Also proteins must be present in any diet menu, they are very important for the body, so need to make sure that the diet is always present products with their content.
In a large number of proteins are contained in the following products:
- in these kinds of meat like chicken, Turkey, lean beef, rabbit and venison;
- fish and seafood – tuna, squid, anchovies, salmon, sardines, mackerel, shrimp, etc.;
- in vegetables and fruits – bananas, avocados, spinach, soy and asparagus;
- in chickpea, pea, brown rice, soybeans, beans;
- in the seeds of pumpkin and sunflower;
- in different nuts – hazelnuts, walnuts, Brazilian, almonds.
The amount of protein in chicken
So, how much protein is necessary per 100 grams of chicken breast? It is known that for the normal functioning of the organism is 80 grams protein. Chicken breast contains them in different ways depending on the cooking method:
- fresh fillet contains 23 grams of protein per 100 grams of product;
- the content of this component in boiled or fried breast is equal to 28 grams;
- the amount of protein in smoked chicken reduced to 18 grams.
And the protein content in the breast, steamed, similar indicators with the raw product.
We have seen that the amount of protein in chicken depends on how exactly you made it. All due to the fact that when cooking meat loses about 20 percent water. Accordingly, the cooked meat protein per 100 grams will be more as lose weight.
In order to provide themselves with a daily norm of protein, need to eat about 300 grams of boiled chicken breast, do it better in 2 hours. White meat chicken is digested very quickly and well, is well absorbed and is not a cause of weight gain. The cooked breast can be consumed even in the evening and not fear for your figure.
But remember that breast chicken gives very little power, so if you will eat nothing, you will eventually feel the fatigue. It is recommended to diversify the menu protein foods that contain carbohydrates:
- fresh juices;
Value and anatomy of a chicken
Along with the question of proteins, fats and carbohydrates many are interested, how many calories are present in the breast. So, the calorie content of this product in its raw form, is 110 kcal per 100 grams and may vary depending on the method of its preparation.
It is also worth noting the contents in this product are chemical organic compounds. And the key components of this meat the following:
- water about 60 percent;
- protein – 25%;
- about 8 percent of fats;
- the remaining percent is shared between elastin, collagen, amino acids and protein compounds.
In chicken breast with virtually no fat or carbohydrates. The amount of fat in it is equal to 1.9 g per 100 grams, and carbs – 0.4 g, respectively.
This type of meat is a universal dietary product all due to the large amount of protein and low in fat, and low calories. And there are a lot of minerals and vitamins, useful for the immune system. So, in this kind of meat contains the following components:
- the vitamins A, C and PP;
- choline, helpful for kidney and liver;
- potassium in large quantities, regulating blood pressure;
- phosphorus, etc.
How to cook chicken breast?
Chicken can be prepared in the following ways:
- bake in the oven;
- to extinguish;
- cook for a couple.
Fried fillet the least useful and most nutritious, however, to prepare it to be the easiest way. Some hot breast, discourage, others do not. You need to fry the meat 4 minutes on both sides, the desire of his season and add salt.
But to boil or simmer the breast will be longer. Boiled chicken in its raw form, eaten rarely, mostly it is used as a component for salads.
Some people don’t like chicken, I think its tasteless, but the taste of this product depends on how to cook it. For example, you can cook a delicious and nutritious meal on the basis of the fillets in the sour cream. For this cook:
- 300 grams chicken fillet without skin;
- 100 grams of sour cream, low-fat;
- one bulb;
- spices and salt to taste.
Wash the meat and peel off skin, if it was originally. Then remove the excess fat and cook. Need to cook about 15 minutes longer that the meat is not overcooked, and it was not hard. Saute the onion in olive oil until Golden brown.
Boiled breast, cut into slices and place in a saucepan, add the onion, sour cream and spices, all mix well. Add water and put stew on a small fire. When almost all the water boils away, the chicken will be ready. It can be serve with a garnish of fresh or steamed vegetables.
This dish is delicious and contains 70 grams of protein which is daily requirement for an adult.
If you want to cook roast chicken, breast cook 30 minutes, then cut and stewed with vegetables.
In the end you can add a sauce based on these ingredients:
The roast cooks in just over 40 minutes.
If you want to cook delicious chicken in the oven, it is recommended to pre-marinate for 2 hours. For this use sauces and dressings, which contains a minimum of carbohydrates, which, consequently, will not allow you to gaining extra pounds.
As you can see, chicken breast is a rich source of protein, but also tasty and healthy and low calorie dish that can cook a huge number of tasty and healthy dishes.