Chicken fillet. How much protein is in chicken breast, why is it recommended for use in dietary and sports nutrition?
CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS
Nutritional value and chemical composition "Chicken breast (fillet)".
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 113 kcal | 1684 kcal | 6.7% | 5.9% | 1490 g |
| Squirrels | 23.6 g | 76 g | 31.1% | 27.5% | 322 g |
| Fats | 1.9 g | 60 g | 3.2% | 2.8% | 3158 g |
| Carbohydrates | 0.4 g | 211 g | 0.2% | 0.2% | 52750 g |
| Water | 73 g | 2400 g | 3% | 2.7% | 3288 g |
| Ash | 1.1 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 4.2% | 2143 g |
| Vitamin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 3.5% | 2571 g |
| Vitamin RR, NE | 7.69 mg | 20 mg | 38.5% | 34.1% | 260 g |
| Niacin | 10.9 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 292 mg | 2500 mg | 11.7% | 10.4% | 856 g |
| Calcium, Ca | 8 mg | 1000 mg | 0.8% | 0.7% | 12500 g |
| Magnesium, Mg | 86 mg | 400 mg | 21.5% | 19% | 465 g |
| Sodium, Na | 60 mg | 1300 mg | 4.6% | 4.1% | 2167 g |
| Phosphorus, Ph | 171 mg | 800 mg | 21.4% | 18.9% | 468 g |
| Chlorine, Cl | 77 mg | 2300 mg | 3.3% | 2.9% | 2987 g |
| Microelements | |||||
| Iron, Fe | 1.4 mg | 18 mg | 7.8% | 6.9% | 1286 g |
| Yod, I | 6 mcg | 150 mcg | 4% | 3.5% | 2500 g |
| Cobalt, Co | 9 mcg | 10 mcg | 90% | 79.6% | 111 g |
| Manganese, Mn | 0.02 mg | 2 mg | 1% | 0.9% | 10000 g |
| Copper, Cu | 80 mcg | 1000 mcg | 8% | 7.1% | 1250 g |
| Molybdenum, Mo | 11 mcg | 70 mcg | 15.7% | 13.9% | 636 g |
| Fluorine, F | 130 mcg | 4000 mcg | 3.3% | 2.9% | 3077 g |
| Chromium, Cr | 25 mcg | 50 mcg | 50% | 44.2% | 200 g |
| Zinc, Zn | 1.3 mg | 12 mg | 10.8% | 9.6% | 923 g |
| Essential amino acids | |||||
| Arginine* | 1.82 g | ~ | |||
| Valin | 1.3 g | ~ | |||
| Histidine* | 1.32 g | ~ | |||
| Isoleucine | 1.13 g | ~ | |||
| Leucine | 1.98 g | ~ | |||
| Lysine | 2.64 g | ~ | |||
| Methionine | 0.45 g | ~ | |||
| Methionine + Cysteine | 0.87 g | ~ | |||
| Threonine | 1.11 g | ~ | |||
| Tryptophan | 0.38 g | ~ | |||
| Phenylalanine | 1.06 g | ~ | |||
| Phenylalanine+Tyrosine | 1.96 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 1.3 g | ~ | |||
| Aspartic acid | 1.94 g | ~ | |||
| Hydroxyproline | 0.21 g | ~ | |||
| Glycine | 0.92 g | ~ | |||
| Glutamic acid | 2.83 g | ~ | |||
| Proline | 1.01 g | ~ | |||
| Serin | 1.01 g | ~ | |||
| Tyrosine | 0.9 g | ~ | |||
| Cysteine | 0.43 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 10 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.51 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.01 g | ~ | |||
| 16:0 Palmitinaya | 0.4 g | ~ | |||
| 18:0 Stearic | 0.09 g | ~ | |||
| 20:0 Arakhinovaya | 0.01 g | ~ | |||
| Monounsaturated fatty acids | 0.71 g | from 18.8 to 48.8 g | 3.8% | 3.4% | |
| 16:1 Palmitoleic | 0.12 g | ~ | |||
| 17:1 Heptadecene | 0.01 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.58 g | ~ | |||
| Polyunsaturated fatty acids | 0.22 g | from 11.2 to 20.6 g | 2% | 1.8% | |
| 18:2 Linolevaya | 0.19 g | ~ | |||
| 18:3 Linolenic | 0.01 g | ~ | |||
| 20:4 Arachidonic | 0.02 g | ~ | |||
| Omega-3 fatty acids | 0.01 g | from 0.9 to 3.7 g | 1.1% | 1% | |
| Omega-6 fatty acids | 0.21 g | from 4.7 to 16.8 g | 4.5% | 4% |
Energy value Chicken breast (fillet) is 113 kcal.
Main source: Skurikhin I.M. and others. Chemical composition of food products. .
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.
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NUTRIENT BALANCE
Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.
Product calorie analysis
SHARE OF BZHU IN CALORIES
Ratio of proteins, fats and carbohydrates:
Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards of a healthy diet or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.
If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.
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DATE FOR ACHIEVEMENT OF THE GOAL
HEALTHY PROPERTIES OF CHICKEN BREAST (FILLET)
Energy value, or calorie content- this is the amount of energy released in the human body from food during the digestion process. The energy value of the product is measured in kilocalories (kcal) or kilojoules (kJ) per 100 grams. product. The kilocalorie used to measure the energy value of food is also called a food calorie, so when caloric content is reported in (kilo)calories, the prefix kilo is often omitted. You can see detailed energy value tables for Russian products.
The nutritional value- content of carbohydrates, fats and proteins in the product.
Nutritional value of food product- a set of properties of a food product, the presence of which satisfies the physiological needs of a person for the necessary substances and energy.
Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.
On average, 1.5 grams per day per 1 kilogram of a person’s weight is exactly how much protein is needed for normal life. It is difficult to overestimate its importance: muscle growth and recovery, fat burning and hunger satisfaction. That's why we need to make sure we have enough protein in our grocery basket. First, let's find out how much protein is in chicken breast.
Chicken meat has long been considered as a priority food in a healthy menu. This is confirmed from different points of view. First, it is a recognized fact that chicken meat compares favorably with other varieties in terms of fat content. A 100 gram serving of chicken breast contains only about 3 grams of fat, which is comparable to a teaspoon of butter. The same applies to cholesterol levels, and this is the health of our heart.
Secondly, every time you enjoy chicken breast, you replenish your nutritional reserves. In addition to complete protein, the body is saturated with vitamins and minerals, which contribute to the normal functioning of metabolism and overall health.
How much protein is in 100 g of chicken breast? We should consume protein daily, even more often: at every meal. This is of great importance for our health. It is chicken breast, being an ally of a proper diet, that leaves a special place for proteins. How many grams of protein are in a chicken breast depends on whether it is a cleaned fillet or meat with skin and bones.
On average, the amount of protein in 100 grams of product ranges from 20 to 25 g. The skin, of course, increases the protein content, but it does not add health, since it is replete with not entirely useful substances. For example, antibiotics are included in feed mixtures at poultry farms, and their highest concentration is found in the skin of chickens. And fried chicken skin is a source of carcinogens.
In general, a 100-gram serving of chicken breast will provide almost 25 grams of protein. Imagine, this is ¼ of the weight of the entire portion!
How much protein is in boiled chicken breast? So, 100 grams of boiled skinless chicken breast is an excellent source of protein in meat and can satisfy our daily requirement for it. Moreover, in such a serving of chicken meat, 25 grams represent animal protein, and it contains all the essential amino acids that we need on a daily basis. Thus, the protein in boiled chicken breast is considered high quality and complete.
According to research, the daily protein intake for men is at least 56 g, for women - 46 g. If you lead an active lifestyle with sufficient physical activity, then you will need an additional 1.2-1.4 g per kilogram of body weight daily . Thus, a 100 gram serving of boiled chicken breast is almost half of the daily protein intake for the average resident of our country.
Chicken noodles, stewed breast, fried meat... Chicken in almost any form is good for our health! There are many benefits from eating chicken meat. The fact that it is low in fat and calories but high in protein makes this product ideal for weight maintenance. Not to mention, chicken is literally packed with nutrients and vitamins. Plus, there are plenty of delicious ways to prepare this protein powerhouse.
Here are seven reasons why chicken breast should be in your diet:
- If you're looking for a meat source that's high in protein and low in fat, chicken breast is the way to go. Chicken protein promotes muscle growth and development, helps maintain healthy weight and lose excess weight.
- Chicken contains high amounts of a proteinogenic amino acid called tryptophan, which improves our mood after eating a big bowl of mom's noodles. In fact, if you're feeling down, chicken breast will help increase your serotonin levels, which will lift your mood and calm you down.
- In addition to protein, chicken contains several minerals, including calcium, phosphorus and selenium, which help maintain healthy bones and joints.
- Chicken breast will support heart health. Vitamin B6 plays an important role in preventing heart attack, and chicken contains it in sufficient quantities. In addition, chicken is rich in niacin, which lowers cholesterol, and omega-3 fatty acids, which are beneficial for the cardiovascular system.
- Reduces PMS symptoms. Magnesium found in chicken breast is a nutrient mineral that can help soothe premenstrual symptoms and manage mood swings.
- Alpha and beta carotene, lycopene, vitamin A, retinol are all found in chicken and contribute to eye health.
- Increases immunity. Chicken broth has long been used as a home remedy to relieve cold symptoms. The hot steam of the broth will help get rid of a runny nose and sore throat.
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.
Protein content of chicken breast
Raw chicken contains about 23.5 g of protein (B) per 100 grams of product. This figure is directly dependent on the quality of the raw materials. Cheaper birds are injected at factories with special compounds that increase the weight of the product due to the injected liquid. In this case, the B content per unit of unprocessed white meat is reduced.
However, meat is rarely eaten raw, so it is much more important to know the amount of B in the finished brisket. It differs slightly depending on the cooking method. The approximate content of B in chicken breast per 100 g is presented in the table:
From the table above it follows that boiled chicken fillet is the richest. This is due to the fact that part of the liquid present in raw chicken goes into the broth during the cooking process. The amount of B in the bird itself does not change in any way (the mass does not increase, it is not destroyed during cooking). Therefore, a steamed dish contains the same volume of B as raw chicken.
Why do you need to calculate the amount of protein in chicken?
Knowledge of the amount of proteins contained in chicken breast is necessary for people who want to lose weight, as well as “cut”, that is, reduce fat mass without sacrificing muscle mass.
A balanced human diet contains about 50% carbohydrates, 30% proteins, 20% fats. If it is necessary to lose weight due to the fat component, this ratio should shift in favor of B and look like this:
- proteins - 45%;
- fats - 15-20%;
- carbohydrates - 35-40%.
Therefore, it is important to give preference to products containing large amounts of B, for example, chicken in any form.
But when following a diet, you should remember not only the B content, but also the fat in the meat and its total calorie content.
From which you can prepare many dishes. It contains very little fat compared to legs, wings and other edible parts of poultry, while having almost the same taste. For those who are on a diet or want to enrich their diet with additional animal protein, chicken breast is best suited. Steamed or grilled or baked with vegetables, it will be an excellent second course for lunch or serve as a full dinner. You will learn about how much protein is in chicken breast, as well as about the energy content and the product mentioned in our article. By eating this meat, you will get enough nutrients with a minimum of fat. Isn't this what you need?
The nutritional value
Chicken breast is only 110 kcal per 100 grams of product, while you get only 11 kcal from fat (that’s about 1.2 g of fat per 100 g of meat), and it contains as much as 23 grams of protein! Considering that the body requires about 80 g of this valuable nutritional element per day, it can be calculated that 300 grams of the product in question (without skin and bones) will help you provide it. Knowing how much protein is in chicken breast, athletes and people who need a diet with a high protein content or are on an appropriate diet can calculate the required amount of consumption of this meat per day.
Cooking delicious chicken breast
Eating it every day is quite boring, so sometimes you can diversify your menu and cook it without having to fry the meat. The dish is prepared in two stages: first, the breast is boiled, and then poured with sour cream sauce and stewed. To prepare you will need:
- whole bone-in breast or fillet (approximately 300 g);
- 100 ml sour cream 10% fat;
- 1 small onion;
- spices - salt, bay leaf, black pepper (to taste).
First you need to boil the meat. To do this, put it in cold, slightly salted water, put it on the stove and cook for 15 - 20 minutes. Do not overcook, otherwise the breast will turn out dry and tough. Then we cut it into small pieces, put it in a separate pan, pour in sour cream, add pre-chopped and fried onion until light golden brown, season everything with spices - salt, black pepper and bay leaf - and mix. Then add water (it should cover the food by about 2/3) and simmer for 15 minutes on medium heat. When most of the liquid has evaporated, the dish is ready. It can be eaten separately, or even better, served with a side dish of steamed vegetables, or with a light vegetable salad. Having information about how much protein is in a chicken breast, it is easy to calculate that this dish will provide you with approximately 70 grams of the valuable substance, that is, almost the daily requirement. It's so simple, tasty and healthy.
Festive chicken breast salad
With all the variety of recipes for preparing dishes from this nutritious meat, it is worth paying special attention to salad. Its preparation is simple and easy, and the taste is so excellent that it is not a shame to serve it at the holiday table. Prepare:
- 500 g of boiled fillet (read about how to cook meat in the previous recipe);
- 50 g peeled walnuts;
- 1 small clove of garlic;
- sour cream for dressing;
- spices - salt and pepper.
The process will not take even 10 minutes - cut the boiled breast into small pieces or split it into thinner fibers. Grind the nuts in a coffee grinder or using a knife. Add to meat. Pass the garlic through a press and add it to the salad, then pour sour cream over the whole mass. Stir, salt and pepper to taste. The salad can be decorated with herbs - chopped dill, green onions or parsley. Knowing how much protein is in chicken breast (approximately 23 g per 100 g of finished product), let's calculate the nutritional value of the dish here. Based on the fact that one serving of salad is approximately 150 g, then by eating it with pleasure, you get 34.5 g of pure protein. Be sure to use these (or others similar to ours) recipes to please your family and friends with not only tasty, but also extremely nutritious dishes.
Now you know how many benefits chicken breast can give you and your family. So much protein! And an almost complete absence of calories (compared to other types of meat) plus a pleasant variety. This should definitely be taken into account by those who care about a healthy diet for the whole family.
Chicken breast is an excellent dietary product from which you can prepare a variety of dishes. It contains less fat compared to thighs, drumsticks and wings. Despite this, its taste is practically no different from other parts of the bird. Chicken fillet is an indispensable food for athletes, as it contains everything necessary for organizing a healthy human diet.
For people on a diet and for athletes, this product is most suitable, since it contains the maximum amount of animal protein. How much protein is there in fresh chicken breast, and how much is retained after cooking?
The nutritional value
Per 100 grams of fresh breast there are only 110 kcal, which account for 1.2 g of fat. As for protein, this amount of product contains at least 23 grams of the nutritional element. A person needs 80 grams of protein per day for normal functioning of the body; therefore, to meet the daily requirement for this substance, it is necessary to consume only 300 grams of the product.
Knowing how many grams of protein are contained in chicken fillet, athletes and dieters can calculate the required daily amount of this product. Breast meat is an ideal option for those people who want to reduce their body weight without harming their muscle mass. It should be noted that after cooking, the amount of animal protein in the product changes:
- For 100 grams of boiled breast there are at least 28.8 grams.
- When frying, the amount of this food element varies within the same limits.
- When smoking, the indicators drop to 18.0 grams.
- When steamed it is 23.6 grams.
Many people wonder why raw chicken contains less protein than boiled chicken. Everything is quite simple, but this does not mean that this element is taken from water. The thing is that the raw product contains 20% liquid, which is lost during cooking. It turns out that a 100 gram piece of fillet after cooking weighs about 80 grams, which leaves the same amount of protein.
The benefits of chicken breast
Animal protein is an essential element that, together with fats and carbohydrates, forms the triad of proper and healthy nutrition. It is proteins that are responsible for building cells involved in metabolic processes.
In dietetics, these elements are called proteins, which is translated from Greek as “taking first place.” The inclusion of protein foods in the diet plays a leading role, since this element enters the human body only from food.
White meat is not used as a source of energy, since this product has low energy value. Despite this, it is the breast that is an indispensable source of protein, which is used as a building material for muscle structures.
Among other things, this product includes a huge amount of valuable nutritional elements and microelements. That is why chicken breast is an indispensable product that restores the physical capabilities of the body after illness or training.
Distribute 250-300 grams of chicken breast per day over two meals. This product is absorbed quite easily, so you should not be afraid of gaining excess weight after consuming it, even in the evening. White meat contains virtually no fat, which has a beneficial effect on health.
The chemical composition of chicken breast includes a large number of organic compounds that have a positive effect on human internal organs and systems. White meat contains 7-9% protein compounds and amino acids, elastin and collagen.
The best option for cooking chicken breast is boiling or steam cooking. This is how it is possible to preserve the maximum amount of valuable components of this product. Baking in foil is also allowed, which makes the finished dish more juicy and tasty. It is recommended to consume this product with a vegetable side dish, which allows you to replenish the body’s needs for vitamins and microelements. Vegetables also contain fiber, which is an essential element for maintaining normal intestinal functions.
With frequent consumption of chicken meat, a large amount of unnecessary fiber accumulates in the body, which can be removed with the help of fiber. This is why it is important to properly plan a menu when dieting and wanting to build muscle mass. Otherwise, there are high risks of developing undesirable consequences.
