Chemical composition and nutritional analysis

Nutritional value and chemical composition "Chicken breast (fillet)".

The table shows the content of food substances (caloric content, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible part.

Nutrient.	number	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% norm
Calorie	113 kcal	1684 kcal	6.7%	5.9%	1490 g
Proteins	23.6 G.	76 g	31.1%	27.5%	322 g
Fat.	1.9 g	56 g	3.4%	3%	2947
Carbohydrates	0.4 g	219 g	0.2%	0.2%	54750
Water	73 g	2273	3.2%	2.8%	3114 G.
Ash	1.1 g	~
Vitamins
Vitamin B1, Tiamine	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	~
Macroelements
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, Phosphorus	171 mg	800 mg	21.4%	18.9%	468 g
Chlorine, Cl.	77 mg	2300 mg	3.3%	2.9%	2987
Microelements
Iron, FE.	1.4 mg	18 mg	7.8%	6.9%	1286
Iodine, I.	6 μg	150 μg	4%	3.5%	2500 g
Cobalt, Co.	9 μg	10 μg	90%	79.6%	111 G.
Manganese, MN.	0.02 mg	2 mg	1%	0.9%	10000 g
Copper, Cu.	80 μg	1000 μg	8%	7.1%	1250 g
Molybdenum, Mo.	11 μg	70 μg	15.7%	13.9%	636 g
Fluorine, F.	130 μg	4000 μg	3.3%	2.9%	3077 G.
Chrome, CR	25 μg	50 μg	50%	44.2%	200 g
Zinc, Zn.	1.3 mg	12 mg	10.8%	9.6%	923 G.
Indispensable amino acids
Arginine *	1.82 g	~
Valin	1.3 g	~
GISTIDIN *	1.32 g	~
Isoleucine	1.13 g	~
Leucine	1.98 g	~
Lysine	2.64 G.	~
Metionine	0.45 g	~
Methionine + cysteine	0.87 g	~
Thronin	1.11 G.	~
Tryptophan	0.38 g	~
Phenylalanine	1.06 g	~
Phenylalanine + Tyrosine	1.96 g	~
Replaceable amino acids
Alanine	1.3 g	~
Asparagic acid	1.94 g	~
Hydroxyproline	0.21 g	~
Glycine	0.92 g	~
Glutamic acid	2.83 g	~
Proline	1.01 g	~
Serine	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 Miristinova	0.01 g	~
16: 0 Palmitic	0.4 g	~
18: 0 Stearinovaya	0.09 g	~
20: 0 Arahinova	0.01 g	~
Monounsaturated fatty acids	0.71 g	mIN 16.8 G.	4.2%	3.7%
16: 1 palmitolein	0.12 G.	~
17: 1 heptadecene	0.01 g	~
18: 1 oleic (Omega-9)	0.58 g	~
Polyunsaturated fatty acids	0.22	from 11.2 to 20.6 g	2%	1.8%
18: 2 Linoleiac	0.19 g	~
18: 3 Linolen	0.01 g	~
20: 4 Arachidon	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) It is 113 kcal.

Main Source: Skurichin I.M. and others. Chemical composition of food. .

** This table indicates the average norms of vitamins and minerals for an adult. If you want to know the rules, taking into account your sex, age and other factors, then use the application "My healthy ration."

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The nutritional value

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Most products cannot contain a complete set of vitamins and minerals. Therefore, it is important to eat different products to replenish the needs of the body in vitamins and minerals.

Analysis of calorie productivity

Share of Calorie

Treatment of proteins, fats and carbohydrates:

Knowing proteins, fats and carbohydrates in calorie content can be understood as far as the product or diet complies with the norms of healthy nutrition or the requirements of a certain diet. For example, the US Department of Health and Russia recommend 10-12% calories from proteins, 30% of fats and 58-60% of carbohydrates. Atkins's diet recommends low consumption of carbohydrates, although other diets focus on low fat consumption.

If the energy is spent more than comes, the body begins to spend fat stocks, and the body weight decreases.

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Useful properties Chicken breast (fillet)

Energy value, or calorie - This is the amount of energy released in the human body from food in the process of digestion. The energy value of the product is measured in kilo-calories (kcal) or Kilo-Joules (CJ) per 100 grams. Product. The kilocaloria used to measure the energy value of food is also called "Food Calorius", therefore, when specifying calorie content in (kilo) calories, the counterpart can often lower. Detailed spreadsheets of energy value for Russian products you can see.

The nutritional value - The content of carbohydrates, fats and proteins in the product.

Nutritional value of the food product - a set of properties of the food product, in the presence of which the physiological needs of a person in the essential substances and energy are satisfied.

Vitamins, organic substances necessary in small quantities in the food diet of both human and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily need of a person in vitamins is only a few milligrams or micrograms. In contrast to inorganic substances, vitamins are destroyed with strong heating. Many vitamins are unstable and "lost" during cooking or when processing food products.

If you explore the list of products that nutritionists recommend to use people with overweight, then you can see that the chicken breast is enjoyed. And how many calories in it? Does the method of preparation affect the energy value of this product? And really have to eat only boiled meat every day?

Chicken breast for losing weight

Chicken - Universal Dietary Product. Such a verdict has long had been made to this meat specialists in healthy nutrition. And it's not just how many calories in chicken breast.

Such a dish is characterized by excellent taste, there is a minimum fat and a lot of useful elements. This will allow not only to lose unnecessary kilos, without experiencing a painful feeling of hunger, but also to improve their own body.

The base of chicken meat - protein. Its amount is 84% \u200b\u200b- it is a building material for cells. At the same time, white meat contains a minimum feedback - 15%, and carbohydrates in it not more than 1%. So this is the perfect choice for those who want to acquire harmony. But still, how much calories will share with you a dish of chicken fillet?

Calorie of chicken breasts and their benefits

Since the caloric calorie range is low, and hardly lovers tasty eat extra 23 kcal, then it will probably be interesting to know what kind of cooking will be more useful. For example, the calorie content of the chicken breast, in the oven baked, will be the same as fried on the grill, is the highest. But the first method of cooking is more useful for the body, especially if the chicken is baked in the sleeve, that is, in its own juice. To clean the crust at the same way that cooking is pointless: the meat will be dry and rigid. And, of course, boiled, stewless meat without skins - the most easily-friendly and useful. It can not only eat, sitting on a diet, but during many diseases, when there is no you want, and the body is needed.

Chicken breast calorie table by 100 grams

The caloric table per 100 g allows you to quickly find the right product and calculate the daily rate of calories consumed. Choose a variant of the preparation of dietary chicken breast.

How many calories in baked chicken breast

In order for baked chicken breast to be dry, it is best to bake it in a special sauce.

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For sauce we need: 1 tbsp. Olive oil, 1 tbsp. Soy sauce, your favorite seasonings and secret ingredient - mustard. Mustard will make the breast much more juicy.

We mix the ingredients for the sauce and freeze them chicken breast. We leave it to pickle 10 -15 minutes.

Pickle breasts put in foil and send to the oven for 10 to 15 minutes.

In such a baked chicken breast contains 148 kilocalories.

Summing up can be said that the most dietary preparation variant of the chicken breast is boiling or cooking broth.

In these cases, the breast will contain the smallest amount of calories.

Chicken is considered the most popular and frequently used world. It is relatively inexpensive meat, and the chicken breast is dietary.

Chemical composition

In 100 g of raw meat:

• 53 g of water;
• 0.5 g of carbohydrates;
• 2 g fat;
• 24 g of proteins;
• 40 mg of cholesterol.

And the meat is characterized by the largest content of vitamins of groups B, C, RR, K, A; Macroelements, such as: potassium, sodium, calcium, phosphorus, sulfur, magnesium, chlorine; Microelements: iron, copper, selenium, zinc, manganese, fluorine, cobalt.

Calorie product in different versions

The boiled breast of chicken without skin contains 137 kilocalories, with skin - 165 kilocalories.

View of the product	Calorie, kcal
raw	115
crude with skin	171
berenaya	137
jarny with skunding	165
stew	151
stew with leather	184
fried	188
fried with skin	240
in the oven	197
on skewer	85

Application of chicken breast in diet food

Chicken breast is perfect for a dietary diet. Little calories, carbohydrates and fats, a lot of protein is what you need. More protein can be found only in seafood. The protein diet that athletes use is most often based on chicken breast.

With this mode, you need to drink water more than the norm so that the kidney is cleaned and harmful substances in them did not accumulate. With dietary nutrition, it is impossible to eat 6 hours before sleep, as the meat is digested for a very long time.

Use for the body

High content of iron and amino acids contributes improving the work of the circulatory system, increases hemoglobin. In case of disease, poisoning, poor well-being, the diseases of the gastrointestinal broth, cooked on white fillet without an eye, is remarkably suitable for the main nutrition. White chicken meat helps to maintain the beauty of hair, skin, nails, has a beneficial effect on the nervous system and strengthens the musculoskeletal system.

A large number of group vitamins in speeds up and maintains a normal metabolism. Protein contributes to rapid saturation and restoration of damaged muscles after training. Properly cooked chicken breast reduces the number of "bad" cholesterol.

How to cook

There are many ways to make meat, but for dietary nutrition, cooking (ordinary and coupled) are suitable, quenching (with a minimum amount of oil), baking in the oven. It is important not to overcover the product.

Diet based on boiled chicken breast

Rules and features of a chicken diet:

• eat no more than 1100-1200 kcal;
• for normal kidney work, drink more water than usual;
• chicken breast meat should be half the diet;
• allowed to use non-starch low-calorie vegetables;
• it is allowed to use fruit with minimal sugar and calories.

Approximate menu of weekly chicken power:

Unloading Days for Dietary Nutrition

You can arrange from one to three unloading days with dietary nutrition. Only 0.7-1 kg boiled or cooked chicken breast is allowed from products. The meat should be prepared without salt, from drinks can be used water, tea without sugar, unsweetened freshly shed vegetable and fruit juices. Not eat 6 hours before sleep.

Recipe delicious and useful breast

For baked dietary meat, you will need:

• 2 breasts;
• 3 pieces of garlic;
• 1/3 of Art. water;
• lemon, zest, lemon juice;
• fresh greens;
• spices without salt and acute peppers, natural herbs.

Cooking method:

1. On the bottom of the opponent, put a finely chopped or sliced \u200b\u200bgarlic. Then add water, lemon juice, zest, herbs. Mix all the ingredients thoroughly.
2. Fillet go into the seasonings and put in the marinade. On the free places to put pieces of lemon, sprinkle with greens on top.
3. In a heated to 180 degrees, put the oven to put the baking sheet and oven until readiness, usually takes about half an hour.
4. To prevent drying the meat, water the liquid formed around it, or cover the package for baking.
5. Determine the readiness of the dish (a light liquid flows down when cut), let it brew a few minutes and you can proceed to the meal.

Tips for cooking chicken breast:

1. When cooking breast, chicken need to use onions, as its juice softens meat fibers.
2. For uniform preparation, install the average temperature and add more time.
3. To avoid dryness of meat it is worth cooking for a couple. If you fry in the oven, then it is necessarily in a culinary sleeve or a package for baking.
4. With incorrect cooking, chicken breast becomes rigid.
5. When defrosting meat, the meat is slightly soaked for greater convenience.

Contraindications

Not always the use of chicken breast is useful. In some cases, it must be used with caution or completely exclude from the diet.

Chicken breast is great for dietary food, it contains a lot of useful substances. And a large number of ways to make the right cooking of this meat will please everyone.

In contact with

Chicken breast is well known as a delicious and dietary product. Chicken breast is an integral part of the diet of any athlete, a person leads a healthy lifestyle or just follows its weight. Various diet contains dishes that have breasts in their composition.
Dietary properties of breast are due to How many calories are contained in chicken breast. It is worth noting that the price of this product is beneficial for example from the same meat. That is, besides the fact that it is useful, she also takes care of your budget. Not to mention the fact that in skillful hands this product can turn into a wide variety of dishes, for every taste and caprication.

Omega fats became popular primarily thanks to fashion for Mediterranean cuisine. Now it turns out that they can be harmful, and the rules of their use in the diet constantly arrives ... Really? If Omega-3 and Omega-6 belong to the necessary organism with unsaturated fatty acids (NKK) ...

What is its calorie content in the numerical representation, or in simple language how many calories in 100 grams of chicken breast? This figure is 112 kcal. Including the breast contains:

• Proteins - 23g.
• Fats - 2g.
• Carbohydrates - 0.3g.

These figures can vary slightly depending on the breed of the bird, its weight, age, conditions of content, nutrition, etc.

Today, the Plant Rublevsky sausages offers connoisseurs of good food to taste a slice of fragrant chicken fillet according to an ancient recipe. He took from the records of his creator - Giuseppe Cypriani, which is a talented culinary engine and a restaurant. The appearance of the dish The history of meat delicacy begins in ...

How many calories in boiled chicken breast

Tony Primerano.

Before cooking breast need to rinse. Then put in a saucepan and fill it with water so that the water covers the breast completely. In the process of cooking, do not forget to clean the foam.
After boiling water, her salt, throw the pepper and bay leaf. We reduce the fire and cook. As for how much it is to cook breast, I have a simple rule: if you have fillets without a bone, then cook 20 minutes if on the bone, then half an hour.
Now the main question How many calories in chicken breast boiled? If the skin breast, it contains 170 kilocalories, if without, then 110kkal. As you can see, the difference is present if this figure is essential for you, then the skin is better not to eat.

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How many calories in chicken breast broth

Which of us has not tried chicken broth. This appetizing dish will have to taste to any gourmet and on a hot summer day and in a cool autumn evening. The caloric content of the broth can differ significantly, depending on which part of the bird we use for its preparation.
Here we will look at the lowest calorie option, namely the chicken breast broth. Provided that the volumes of meat and water are approximately equal, the caloric content of broth with breast will be about 130 kilocalories. In the previous chapter, we found out that 110 kcal contains in the boiled breast. Accordingly, in the broth itself without meat will be contained in total, about 20 kcal. The figure is impressive.

Do not be lazy to drain the first water of the broth. At this stage, the broth absorbs harmful substances and a significant part of the fat.

How many calories in fried chicken breast

ELSIE HUI.

Generally accepted the statement that fried food is harmful to a priori. I will give a simple recipe with minimal oil use and a delicious result in the end.
We will need:

• Breast 400 gram
• Olive oil 1st.L.
• Red pepper sweet (paprika) 1.C.L.
• Ground nutmeg 0.25 ppm
• Oregano 0.25 ppm

Oatmeal is very popular with people who want to lose weight among adherents of a healthy lifestyle and are recommended in children's dietary diet. Children's nutritionists allow the inclusion of oatmeal in the diet already at a semi-annual age. Each parent prefers to this or that ...

We are preparing a marinade, mixing all the ingredients. A nutmeg has a pronounced taste that does not like everything. If you are from their number, remove it from the recipe.
Fract the chicken marinade so that he evenly covered the entire surface. Since oil is already present in the marinade, we will no longer add it when frying. For this, the frying pan should be with a good non-stick coating.
We post pieces on a well-heated frying pan. He fry on both sides, we reduce the fire and, cover the lid, leave for 10 minutes.
The calorie content of such a fried breast will be approximately 190 kilocalories.

In order for baked chicken breast to be dry, it is best to bake it in a special sauce.
For sauce we need: 1 tbsp. Olive oil, 1 tbsp. Soy sauce, your favorite seasonings and secret ingredient - mustard. Mustard will make the breast much more juicy.
We mix the ingredients for the sauce and freeze them chicken breast. We leave it to pickle 10 -15 minutes.
Pickle breasts put in foil and send to the oven for 10 to 15 minutes.
In such baked chicken breast contains 150 kilocalories.

Summing up can be said that the most dietary preparation variant of the chicken breast is boiling or cooking broth. In these cases, the breast will contain the smallest amount of calories.

Most athletes are eaten at least 2-3 chicken breasts per day, since white chicken meat is traditionally considered one of the best source of protein due to its low calorie and minimal fat content. The diet is essentially being built on chicken breasts - both due to their low prices and because of ease of preparation.

Unfortunately, cheap chicken fillet is one of the most "dirty" types of meat in the content of toxins and preservatives in it. If you take care of your health, at first think about how the additives are feeding the chicken, so that it increases its weight by a few kilograms for the month, and then leave the chicken breast for a week in the refrigerator to see that the meat will not even begin to deteriorate.

Hidden hazards of chicken meat

Chicken meat is an extremely favorable medium for reproducing various bacteria, significantly surpassing beef and pork in this respect. It is strictly not recommended to use the same cutting board for chicken and for other products (especially for fruits), and after contact with crude chicken breasts, you need to thoroughly wash with soap.

The reason lies in the fact that the chicken poultry farms are literally stuffed into the cells - as a result, they turn out to be smeared in feces with legs to the head. When scabing chickens and cutting their carcass part of the feces inevitably falls on chicken meat. That is why the chicken manufactured by the industrial method is obliged to undergo disinfection with chlorine and other poisonous gases.

Harm cheap chicken fillet

To reduce the cost of chicken fillet, the manufacturer has to maximally reduce the cost of food chicken and accelerate its growth cycle. As a result, the cheapest corn-based feed is used (the question of the danger of GMOs for the health of birds is not even placed) and the most aggressive drugs for the rapid set of mass (3).

The cycle of life "Industrial" chicken is only 6-7 weeks (3) - in fact, no matter how much such a power will worsen its health, whether it will lose sight and whether it will be able to walk. Most buyers are not at all thinking about the quality of chicken meat, they only seek to find the lowest price.

The content of vitamins in chicken breast

Despite the fact that it is usually considered that the chicken breast is "rich" by potassium, sodium and, their content in fillet even homemade chicken does not exceed 5-7% of the daily rate - the booze potato portion contains 4-5 times more potassium than a portion breasts. In addition, the industrial chicken breast has much less minerals as part.

The situation with the vitamins is still paying. Unlike fruit, any meat, including chicken, does not contain in its composition how either a significant number of vitamins. The standard portion (half chicken breast) will provide only 60% of the daily rate of vitamin 3 and 30% of the vitamin rate of 6 (1). However, these vitamins are available in much larger quantities in any cereal.

BPU and calorie chicken breast

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Carrageenan to increase meat

The overwhelming majority of industrial meat is subjected to carrageenan injections - a special substance that increases the final volume and weight of the product. Water arising from chicken breast when it is roasting in a frying pan, appears not at all from the chicken itself, namely the above-mentioned carrageen. Despite the harmlessness of this substance, on the face of direct deception of the buyer.

In fact, Carrageenan behaves like pseudoplasty, forming a dense gel at room temperature. This substance is widely used in the food industry and, in particular, to give dense texture ice cream, dairy cocktails and other similar products. In some cases, the weight of the chicken breast is 30-40% due to this gel.

How to choose chicken meat?

If you eat chicken meat rarely, then one portion of industrial chicken breast is not able to harm health. However, if you decide to comply with a protein diet for weight loss or muscle set, and moved to food mostly by chicken, it is important to choose the highest quality manufacturer as possible, so as not to travert your chemistry organism.

Remember that good chicken meat begins to spit literally on the second or third day even when it is in the refrigerator. The chicken quickly begins to smell it unpleasantly and change the color first on yellow, then on gray. If the purchased chicken fillet quietly lies in the refrigerator week, then there are definitely many preservatives in it.

***

Traditionally, it is believed that chicken breast is the best choice for the diet of athletes and wishing to lose weight of people due to their low calorie and high protein content. However, only a few think about how dangerous health can be the daily use of industrial chicken in huge quantities.

Scientific sources:

1. Chicken, Broilers or Fryers, Breast, Meat ONLY, RAW,
2. The Five Worst Contaminants in Chicken Products,
3. PETA: THE CHICKEN INDUSTRY,