How many proteins are in chicken breast. Calorie Chicken breast (fillet). Chemical composition and nutritional value

Boiled chicken fillet is a staple of most carbohydrate-free diets, as it contains a minimum of calories. Unlike chicken drumsticks, wings, and thighs, the breast contains less fat, yet it tastes almost the same. It is chicken fillet that is popular in the diet of most athletes, as it contains a large amount of animal protein and vitamins and minerals necessary for the functioning of the body.

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The content of BJU per 100 grams of chicken fillet

Chicken breast is a diet food. Knowing the protein content in it, you can easily calculate how much product you need to eat. For the normal functioning of the human body, it is necessary to consume 80 grams of protein per day. For 100 grams of finished fillet, there are at least 23 grams of protein. To ensure the daily norm, you need to eat 300 grams of this meat, taking into account other products.

Due to its high protein content, breast is ideal for weight loss without harming muscle mass.

Based on the type of meat preparation, the content of BJU per 100 grams changes as follows:

Fresh chicken has less protein than baked and boiled chicken. This is due to the fact that when cooking, about 20% of the water disappears. Therefore, a 100-gram fillet after cooking weighs 75-80 grams. As a result, the amount of protein in the chicken breast increases after processing.

The fillet is easily digestible and does not burden the gastrointestinal tract. For this reason, you can eat it even in the evening, without fear of gaining extra pounds. It belongs to the white type of meat, according to doctors, culinary specialists and nutritionists. The dietary product contains much less fat compared to red meat. It has a negligible amount of carbohydrates. The red species includes beef, pork, lamb, turkey.

calories and vitamins

The calorie content of raw chicken does not exceed 113 kcal per 100 grams. Breast without skin includes an average of 114 kcal. Depending on the cooking method, the sirloin contains the following number of calories:

• boiled - 137;
• smoked - 117;
• for a couple - 113;
• fried - 161.8;
• baked - 119.3;
• grill - 166.

The composition of the dietary product, indicating the percentage:

• water -60%;
• protein -25%;
• fats - about 8%;
• the remaining 7% is divided between elastin, collagen, amino acids and protein compounds.

Chicken dishes not only look appetizing, but are also rich in trace elements and vitamins. The amount of nutrients per 100 grams of white meat is indicated in the table:

In addition to the above substances, the chicken contains 84.9 mg of magnesium, 62.3 mg of sodium, 75.8 mg of chlorine, 172.5 mg of phosphorus, 295 mg of potassium, 9.4 mg of calcium. The composition of the meat contains the following trace elements (daily requirement is indicated in brackets):

• iron - 1.81 mg (9.3%);
• iodine - 6.89 mcg (4.7%);
• cobalt - 13 mcg (118%);
• manganese - 0.03 mcg (1.3%);
• copper - 74 mcg (8.3%);
• fluorine - 0.13 mg (8.5%);
• chromium - 8.49 mcg (19.2%);
• zinc - 1.51 mcg (16.8%).

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My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

Chicken breast is an excellent dietary product, which is part of many therapeutic nutrition systems. It is ideal for both active athletes and people who are obese and overweight. The fact is that in the chicken breast there is practically no fat and a lot of protein necessary for muscle growth.

How much protein is in chicken breast?

A person needs 80 grams of protein per day for the normal functioning of the body. In 100 grams of fresh chicken breast it contains 23 grams. In boiled and fried - 28-29 g, in smoked, this figure drops to 18 g, and in steamed breast, the protein is the same as in raw.

As you can see, the way this product is prepared affects the content of this element in it. And the secret to the fact that there is more protein in boiled breast is simple: during cooking, the chicken loses about 20% of the water that it contains. And it turns out that by putting a piece of breast weighing 100 grams to cook, in finished form it will weigh only 80 grams.

As for the calorie content, it is 110 kcal per 100 g, fat 1.2 g.

In sports nutrition and nutritionists, protein is called protein. It is essential for building and building muscle mass. It enters the body only from the food we eat. Therefore, it is very important that foods containing protein are always present in your menu.

List of high protein foods

1. meat: lean beef, chicken, turkey, rabbit, venison;

2. fish and seafood: salmon, sardines, mackerel, tuna, shrimp, squid, anchovies, fish milk;

3. fruits, vegetables: soy asparagus, spinach, avocado, banana;

4. cereals: beans, chickpeas, soybeans, peas, brown rice;

5. nuts and seeds: pumpkin and sunflower seeds, almonds, hazelnuts, walnuts and brazil nuts.

But back to the chicken breast. So, having found out that in order to cover the daily norm in proteins, you need to eat 250-300 grams of boiled breast. It is better to divide this amount into 2 doses. White chicken meat is very easily and quickly digested, well absorbed and does not threaten with a set of extra pounds. Therefore, you can safely eat it for dinner.

An important fact: chicken breast gives the body very little energy, therefore, eating only it, you will feel a breakdown. Therefore, it is necessary to diversify your menu by including carbohydrate foods, fresh juices, fruits and vegetables.

How to cook delicious chicken breast: recipe

Many people dislike chicken breast, considering it dry and tasteless. But it's just a matter of getting it right. Below we offer you an amazingly delicious recipe for chicken breast in sour cream.

You will need:

• Chicken fillet without skin - 300 gr.
• Sour cream 100 gr, if you are on a diet, take low-fat sour cream.
• Onion 1 small head.
• Salt and spices to taste.

Wash the breast, remove the skin, if any, cut off excess fat and boil. It should not be cooked for long, only 15-20 minutes, otherwise digest it and the meat will turn out tough and tasteless. Fry the onion in vegetable oil (preferably olive oil) until a beautiful golden color.

We cut the finished breast into cubes, put it in a saucepan, add onion, sour cream, spices there and mix thoroughly. Add some water and set to simmer over low heat. When the water boils almost all, the dish is ready. Add a side dish of fresh or steamed vegetables to it, and enjoy the great taste.

By the way, this is the perfect lunch. And most importantly, such a dish contains 70 grams of protein, and this is almost its daily norm for an adult.

Video on the topic of the article

Lean chicken meat is one of the most popular dietary products. The breast contains many useful elements, there are practically no carbohydrates, and there are no fats. The product saturates the body with protein and essential amino acids.

Protein content per 100 grams of chicken breast

The benefits of breast for the body are invaluable when it comes to protein content. 100 g of raw white meat contains more than 23 g of organic matter. Only seafood contains more of a building element for muscle tissue. Read about in our publication.

Due to the low energy value, you cannot use the breast as the only source of strength, you need to supplement the diet with fruits, vegetables and cereals. However, the product is ideal in the period after illness or physical exhaustion.

The amino acid composition is represented by non-essential and non-essential amino acids (12 and 8 g each, respectively).

In the process of heat treatment, the amount of protein increases: during cooking and frying by 6 units. When smoked, on the contrary, it decreases by 4 units. Thus, due to weight loss, when cooked in water or oil, the protein in the product becomes more than in raw. When steaming chicken, the number practically does not change.

Fats in chicken breast

White chicken meat is the basis of most diets, due to the low fat content in the product. Its largest amount is in the skin, so if the breast is without it, then the dish becomes completely safe for the figure. Replenishment of the daily norm for the fat element is only 3% per person under 50 years of age with moderate activity.

When frying and baking with oil, the indicator increases. In the first case - up to 7 g, in the second - up to 5.5 g. Athletes choose chicken for daily nutrition, since other types of meat (pork, lamb), with a similar protein content, include much more fat.

How many carbohydrates are in chicken breast

In raw and boiled breasts, 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, respectively, 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, pancreas due to the almost zero content of both fats and carbohydrates.

BJU table - nutritional composition of chicken breast

White meat containing animal proteins is an excellent tool for combating excess weight. It is recommended to use it to prevent the development of tumors, pathologies of the heart and blood vessels.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

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

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

The energy value Chicken breast (fillet) is 113 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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The nutritional value

Serving Size (g)

BALANCE OF NUTRIENTS

Most foods cannot 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 BJU IN CALORIES

The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories 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 is supplied, then the body begins to use fat reserves, and body weight decreases.

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USEFUL PROPERTIES OF CHICKEN BREAST (FILLET)

Energy value or calories is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the "food calorie", so the prefix kilo is often omitted when referring to calories in (kilo)calories. You can see detailed energy value tables for Russian products.

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

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

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

17.05.2018

The amount of protein in 100 grams of beef. How much protein is in chicken breast, why is it recommended to use it in diet and sports nutrition

Chicken breast is an excellent dietary product, which is part of many therapeutic nutrition systems. It is ideal for both active athletes and people who are obese and overweight. The fact is that in the chicken breast there is practically no fat and a lot of protein necessary for muscle growth. Let's find out how much protein is in raw chicken breast and how much is stored in the finished form.

A person needs 80 grams of protein per day for the normal functioning of the body. In 100 grams of fresh chicken breast it contains 23 grams. In boiled and fried - 28-29 g, in smoked, this figure drops to 18 g, and in steamed breast, there is the same amount of protein as in raw.

As you can see, the way this product is prepared affects the content of this element in it. And the secret that there is more protein in boiled breast is simple: when cooking, chicken loses about 20% of the water it contains. And it turns out that by putting a piece of breast weighing 100 grams to cook, in finished form it will weigh only 80 grams.

As for the calorie content, it is 110 kcal per 100 g, fat 1.2 g.

In sports nutrition and nutritionists, protein is called protein. It is essential for building and building muscle mass. It enters the body only from the food we eat. Therefore, it is very important that foods containing protein are always present in your menu.

Note: List of high protein foods:

1. meat: lean beef, chicken, turkey, rabbit, venison;

2. fish and seafood: salmon, sardines, mackerel, tuna, shrimp, squid, anchovies, fish milk;

3. fruits, vegetables: soy asparagus, spinach, avocado, banana;

4. cereals: beans, chickpeas, soybeans, peas, brown rice;

5. nuts and seeds: pumpkin and sunflower seeds, almonds, hazelnuts, walnuts and brazil nuts.

But back to the chicken breast. So, having found out that in order to cover the daily norm in proteins, you need to eat 250-300 grams of boiled breast. It is better to divide this amount into 2 doses. White chicken meat is very easily and quickly digested, well absorbed and does not threaten with a set of extra pounds. Therefore, you can safely eat it for dinner.

An important fact: chicken breast gives the body very little energy, therefore, eating only it, you will feel a breakdown. Therefore, it is necessary to diversify your menu by including carbohydrate foods, fresh juices, fruits and vegetables.

Many people dislike chicken breast, considering it dry and tasteless. But it's just a matter of getting it right. Below we offer you an amazingly delicious recipe for chicken breast in sour cream.

You will need:

• Chicken fillet without skin - 300 gr.
• Sour cream 100 gr, if you are on a diet, take low-fat sour cream.
• Onion 1 small head.
• Salt and spices to taste.

Wash the breast, remove the skin, if any, cut off excess fat and boil. It should not be cooked for long, only 15-20 minutes, otherwise digest it and the meat will turn out tough and tasteless. Fry the onion in vegetable oil (preferably olive oil) until a beautiful golden color.

We cut the finished breast into cubes, put it in a saucepan, add onion, sour cream, spices there and mix thoroughly. Add some water and set to simmer over low heat. When the water boils almost all, the dish is ready. Add a side dish of fresh or steamed vegetables to it, and enjoy the great taste.

By the way, this is the perfect lunch. And most importantly, such a dish contains 70 grams of protein, and this is almost its daily norm for an adult.

Video on the topic of the article

There is no doubt that protein is necessary for our body, like air. It is what every cell is made of. Without protein, muscle growth will not occur, since they simply will not have the building material for this, which is why it is so important for children. But adults should not forget about the right diet. Our body is updated every day, and for this, the cells consume protein, which must be supplied with food every day.

The best source of protein

There is still fierce controversy about this. Some argue that it is imperative to consume animal products and, as proof, they cite figures for how much protein is in beef. A significant part of bodybuilders eats specially selected meat and fish products. Others, on the contrary, believe that meat can be eaten only once or twice a week, and even then in small portions. Let's try to find out today which product is the most suitable for replenishing protein reserves in the body.

Briefly about the main

Nuts, grains, legumes - they all contain a certain amount of protein. This is what all the theories of the vegetarian menu emphasize. However, a plant and a living organism are very different from each other. It is logical to assume that this fact will play a leading role. After all, all products that are obtained from animals have a fibrous structure. This is logical, since meat is muscle tissue. Accordingly, by eating the muscles of another creature, we nourish our own.

But the meat of certain animals is not the same in terms of enriching our body with protein. The more rigid the product, the less protein you can get from it. Therefore, the meat of wild animals is a delicacy, but not a priority. No wonder today we decided to find out how much protein is in beef. It is this type of meat that is most common, is always on sale, and it is not difficult to cook it.

Beef is the meat of cattle that is specially fattened on farms for slaughter. The quality depends on a large number of factors: the age and type of feed, the content and gender of the animal. Even if we consider the carcass of one animal, the meat on it will not be the same. Those with the strongest muscles will be the most rigid. Accordingly, speaking about how much protein is in beef, it must be understood that the body has yet to extract and assimilate it.

The most valuable are the dorsal and chest parts obtained from immature bulls and heifers. This high-quality meat is pink in color, has a pleasant smell and a delicate fibrous structure. But there should be practically no fat and films in it. These parameters do not affect how much protein is in beef, but they largely determine the degree of its absorption by the body.

calories

This point is directly related to the topic of our body. The high content of refractory fats is a risk factor, as it increases the level of cholesterol in the blood. Lamb sins with this, which is not recommended to be eaten too often. It should be noted that if you are offered a piece of beef with a good layer of yellow fat, then this is a rather old animal. To boil it to a tender state, you will have to spend up to three hours. As a result, it will be difficult to calculate how many grams of protein in beef, since the protein is partially destroyed during heat treatment.

Young tender meat, especially steamed in the form of cutlets, is completely devoid of any shortcomings. This is the lowest calorie product, the fat content of which is minimal. For every 100 g, there are approximately 187 kcal. This is relatively small, so in moderation, such a product can be consumed even by people who are obese.

The nutritional value

If we compare how much protein is in 100 beef and other types of meat, it turns out that the first one is the absolute leader. No other source will give the same amount. So, in a small piece contains 21-25 g of pure protein. For comparison: pork and lamb contain only 15 g / 100 g of the finished product. The content in tuna, herring and trout, beloved by many, will be similar.

But that's not all that can please Even knowing how much protein is in 100 grams of beef, it's good to study what you get besides it. With protein, you get 315-334 mg of potassium, 60 mg of sodium, 9 mg of calcium, 21 mg of magnesium, 198 mg of phosphorus, 2.6 mg of iron. This is not counting B vitamins. Collagen and elastin proteins make up 2.6% of the total weight of the product.

Beneficial features

No other product provides your body with as much healthy protein as protein in 100 g of beef. This is the main supplier in our modern realities. When cooking young meat, no more than 2% of protein is lost. Everything else is used by the body almost completely. To make this process even better, the softest part of the carcass is used. Regular consumption of this meat helps to cope with fatigue. Beef is very useful for iron deficiency anemia. And those who have high cholesterol are prescribed a diet with daily consumption of boiled red meat. In this case, in a few weeks, the indicators are reduced by 20%, which is an excellent result.

How much meat should you eat every day?

This question is the subject of the most heated debate. Someone thinks that no more than 50 g, others give figures of 400 g or more, others believe that no more than 150 g, and then only twice a week. In fact, this variable is quite dependent on the person himself. For an adult and a child, the numbers will be different; during pregnancy and breastfeeding, a woman needs much more protein and iron, which means that meat consumption should also be increased.

However, the average dose that your body can handle perfectly is 200 g of young boiled meat per day. We remember how many proteins are in 100 grams of beef. That's right, about 25 g. That is, from such a portion you get 50 g of high-quality protein.

Protein intake norms

Will this be enough for the full functioning of the body? Let's watch. On average, a person consumes 1.5-2 g of protein per kilogram of body weight per day. At high loads, this figure may vary, but then the calculations are carried out individually. That is, for an average person weighing 60 kg, up to 120 g of protein per day is required. We have already looked at how much protein is in beef meat. That is, the 200 g given as an example cannot cover all needs. However, for a daily diet, this will still not be enough.

Add two eggs to your breakfast for another 26g of pure protein. What else can be included in the diet? Of course, dairy products. One serving of cottage cheese will give you 25g of protein which is very easy to digest. In addition, legumes, which are also valuable sources of protein, can be cooked as a side dish. Just 100 g of boiled peas will give another 23 g of protein. As you can see, a day is already quite enough. But we didn’t even count milk, whole grain cereals, butter, nuts, and didn’t take into account the rest of the foods we eat.

Instead of a conclusion

Beef is a valuable source of protein. Of all natural foods, red meat is the leader. In addition to protein, it contains a huge amount of various minerals and vitamins of group B. Daily consumption of high-quality young beef contributes to the normal functioning of all organs and systems and the restoration of the body at the cellular level. At the same time, the average daily intake is approximately 200 g, which corresponds to 50 g of protein.

Proteins are called high-molecular chemical compounds, which consist of alpha-amino acids interconnected by a peptide bond. Thus, a whole chain is formed from them. The amino acid composition of the proteins of living organisms is encoded in DNA.

As a result of a different sequence of amino acid residues, many proteins with different properties and functions are created. The most common are the twenty standard amino acids. Some of them can be synthesized by the body. Those whose production inside the cell is impossible due to the lack of necessary enzymes are called essential.

Proteins as the basis for growth and vital activity

For a person, the main way to obtain amino acids is proteins that are found in food. During digestion, foreign proteins are destroyed, falling first into the acidic environment of the stomach, and then under the action of enzymes (they are called proteases). Some of the amino acids obtained from split proteins are used to synthesize their own molecules, while others are broken down through complex chemical reactions to glucose, the main energy substrate.

It is important to understand that proteins are extremely important for the normal functioning of cells and the whole organism. They provide many features:

1. transport;
2. Protective;
3. Enzymatic;
4. Regulatory;
5. Signal;
6. receptor;
7. Motor.

Thus, proteins ensure the fulfillment of all the most important functions for a person.

How many proteins are in 100 grams of chicken breast

One of the foods that contains the most protein is chicken meat. It occupies a leading position due to the fact that it contains practically no fat, only protein. For example, chicken breast contains only up to eight percent fat. There is much more protein - in one hundred grams of the product there are 25-30 grams of protein.

You learned about how many proteins are in 100 grams of chicken breast, and what other chemical elements are found in chicken meat? The approximate content of elements in one hundred grams of chicken looks like this:

• Proteins - 23.2 g.
• Fats - 1.8 g.
• Carbohydrates - 0.5 g.
• Nutritional value - 114 kilocalories.

In chicken meat dishes there are trace elements and vitamins in a fairly large amount. How many vitamins are contained in 100 grams of meat (the percentage of the daily requirement for a vitamin is indicated in brackets):

• Vitamin A - 73 mcg (7%).
• Vitamin B1 - 0.06 mg (4.5%).
• Vitamin B2 - 0.08 mg (4.3%).
• Vitamin B4 - 74 mg (14%).
• Vitamin B5 - 0.85 mg (10%).
• Vitamin B6 - 0.42 mg (23%).
• Vitamin B9 - 4.3 mcg (1.2%).
• Vitamin B12 - 0.62 mcg (0.25%).
• Vitamin C - 1.85 mg (3.2%).
• Vitamin E - 0.19 mg (1.5%).
• Vitamin H - 9 mcg (21%).
• Vitamin PP - 11.5 mg (54.3%).

Mineral composition:

• Potassium - 295 mg (11.5%).
• Calcium - 9.4 mg (1.2%).
• Magnesium - 84.9 mg (23.2%).
• Sodium - 62.3 mg (5.7%).
• Phosphorus - 172.5 mg (20.4%).
• Chlorine - 75.8 mg (3.3%).

• Iron - 1.8 mg (9.3%).
• Iodine - 6.9 mcg (4.7%).
• Cobalt - 13 mcg (118%).
• Manganese - 0.03 mcg (1.3%).
• Copper - 74 mcg (8.3%).
• Fluorine - 127 mcg (8.5%).
• Chromium - 8.5 mcg (19.2%).
• Zinc - 1.5 mcg (16.8%).

Since accuracy is important for athletes, studies have been conducted that have established that the most proteins are stored in fried meat. But when cooking or stewing, their number decreases somewhat. This is because meat also contains a significant amount of water, up to seventy percent.

When frying, it evaporates, and the percentage of proteins increases, and when cooking, on the contrary, the product is saturated with a new liquid. Carbohydrates chicken contains so little that they can often be neglected.

What are the benefits of chicken breast

As can be seen from the statistics, chicken meat is not only dietary, but also very rich in trace elements, vitamins and minerals.

And this is important, since only calories are not enough for a healthy diet. It is necessary to receive the whole range of substances necessary for the body, since the electrolyte balance and the normal performance of many functions depend on them. The lack of something can be dangerous, something can only lead to fatigue and poor health, but in any case, without them, the quality of life is noticeably reduced.

Its one advantage is that chicken meat is easily digested and does not burden the stomach. High levels of B vitamins are beneficial for skin and nervous system health.

Reception features

With so many health benefits, chicken has quickly become one of the most popular diet foods. Diets based on poultry meat allow you to lose weight quickly enough and not experience side effects such as hunger, fatigue, irritability, and poor sleep.

Chicken meat has a mild taste, and therefore goes well with all kinds of vegetables, fruits and spices. This allows you to diversify the diet, leaving it quite light. In addition, she gets along well with fermented milk products, so you can safely drink kefir after eating chicken.

It is good to combine with rice dishes, which acts as a sorbent and helps cleanse the body of toxins and toxins.

For a person, it is optimal to consume about two hundred grams of poultry meat per day, divided into two times. It makes an excellent dietary broth, which has a high nutritional value. It is very useful in case of illness, as it provides the body's need for calories and other trace elements, but does not load the weakened intestines.

Conclusion

Since proteins are critical for our body, care must be taken to ensure that the diet contains a sufficient amount of them. It's easy if you know which foods are rich in them. For example, chicken meat contains the highest amount of protein, and is practically devoid of fat and carbohydrates. Also, this meat is rich in other elements necessary for a healthy body. And it is very easy to prepare, it goes well with many dishes and goes well with other foods.

In the next video - an interesting recipe for cooking chicken breast.

In contact with

It is known that chicken breast belongs to dietary products, it is often recommended to include it in therapeutic diets and diets for weight loss. This meat is an ideal food for athletes and other people who lead an active lifestyle, it is also suitable for those who suffer from overweight and obesity.

Chicken breast includes a lot of protein, and there are practically no fats and carbohydrates in it. How much useful protein and other components are in this product, we will tell in the material.

Where else is protein found?

In sports nutrition, protein is an essential ingredient called a protein. Thanks to proteins, you can form and build muscle mass. Proteins should also be present in any diet menu, they are very important for the body, so you need to make sure that foods with their content are always present in the diet.

Lots of protein contained in the following products:

• in meats such as chicken, turkey, lean beef, rabbit and venison;
• in fish and seafood - tuna, squid, anchovies, salmon, sardine, mackerel, shrimp, etc.;
• in vegetables and fruits - bananas, avocados, spinach and soy asparagus;
• in chickpeas, peas, brown rice, soybeans, beans;
• in pumpkin and sunflower seeds;
• in different nuts - hazelnuts, walnuts and Brazilian, almonds.

The amount of protein in chicken fillet

So, how much protein is in 100 grams of chicken breast? It is known that for the normal functioning of the body enough 80 grams of protein. Chicken breast contains them in different ways depending on the preparation method:

• fresh breast contains 23 grams of protein per 100 grams of product;
• the content of this component in boiled or fried breast is 28 grams;
• the amount of protein in smoked chicken fillet is reduced to 18 grams.

We have seen that the amount of protein in chicken fillet directly depends on how you cooked it. Everything is explained by the fact that when cooking meat loses about 20 percent of water. Accordingly, in boiled meat there will be more protein per 100 grams, since weight is lost.

In order to provide yourself with a daily protein intake, you will need to eat about 300 grams of boiled chicken breast, it is better to do this in 2 doses. White chicken meat is digested very quickly and well, is well absorbed and does not cause weight gain. Boiled breast can be consumed even in the evening and not be afraid for your figure.

But remember that chicken breast provides very little energy, so if you eat it without anything, then over time you will feel a breakdown. Recommended diversify the protein menu products containing carbohydrates:

• freshly squeezed juices;
• vegetables;
• fruits.

The value and components of chicken fillet

Along with the question of proteins, fats and carbohydrates, many are interested in 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 differ depending on the method of its preparation.

It is also worth noting the content of chemical organic compounds in this product. And the key The components of this meat are as follows:

• water - about 60 percent;
• protein - 25 percent;
• about 8 percent fat;
• the remaining percentages share elastin, collagen, amino acids and protein compounds among themselves.

Chicken breast contains practically no fats and carbohydrates. The amount of fat in it is 1.9 g per 100 grams, and carbohydrates - 0.4 g, respectively.

This type of meat is a universal dietary product and all thanks to the large amount of protein and low fat content, as well as a minimum of calories. And it also has very many minerals and vitamins useful for the immune system. So, this type of meat contains the following components:

• vitamins of groups B, A, C and PP;
• choline, useful for the kidneys and liver;
• potassium in large quantities, regulating blood pressure;
• magnesium;
• iron;
• sulfur;
• chlorine;
• phosphorus, etc.

How to cook chicken breast?

Chicken meat can be prepared in the following ways:

• bake in the oven;
• fry;
• cook;
• put out;
• cook for a couple.

Fried fillet the least useful and most high-calorie, however, it is easiest to cook it this way. Some beat the breast before frying, others do not. You need to fry the meat for 4 minutes on both sides, season and salt it if desired.

But it will take longer to cook or stew the breast. Raw boiled chicken is eaten extremely rarely, it is mainly used as a component for salads.

Recipes

Some do not like chicken fillet, consider it tasteless, but the taste of this product depends on how it is cooked. For example, you can cook a delicious and nutritious meal based on fillet in sour cream. To do this, prepare:

• 300 grams of chicken fillet without skin;
• 100 grams of sour cream, can be low-fat;
• one onion;
• spices and salt to taste.

Wash the meat and remove the skin if it was originally. Then remove excess fat and boil. You need to cook for about 15 minutes, no longer, so that the meat is not overcooked and not tough. Fry the onion in olive oil until golden brown.

Cut the boiled breast into pieces and put in a saucepan, add onion, sour cream and spices, mix everything well. Add water and simmer over low heat. When almost all the water has boiled away, the chicken will be ready. It can be served with a side dish of fresh or steamed vegetables.

This dish is delicious and contains 70 grams of protein which is the daily allowance for an adult.

If you want to cook chicken roast, then the breasts are boiled for 30 minutes, then cut and stewed along with vegetables.

At the end, you can add sauce based on the following ingredients:

• garlic;
• cream;
• greens.

Roast is prepared in just 40 minutes.

If you want to cook a delicious chicken fillet in the oven, then it is recommended to pre-cook it. marinate for 2 hours. You can use sauces and dressings for this, which contain a minimum of carbohydrates, which, accordingly, will prevent you from gaining extra pounds.

As you can see, chicken breast is a rich source of protein, as well as a tasty and healthy and low-calorie dish, from which you can cook a huge number of tasty and healthy dishes.

In this table, the products are arranged by category. The first column shows the amount of protein in the food, the second column shows the fat content, and the third column shows the calorie content of the food.

Chicken eggs- the number one product for the athlete. The protein content of these products is quite impressive. In addition, egg white is considered ideal in terms of its structure and digestibility.

Cooked meat. Meat is the main source of animal protein. From the point of view of benefits, boiled or steamed meat is more useful, since in this form it contains more nutrients and less harmful fats. Among athletes, chicken breasts and lean beef are the most popular. Chicken breasts are rich in protein and contain almost no harmful fats. This is a dietary product. Beef It also combines a set of such useful components as zinc and iron, which are useful not only for the body as a whole, but also have a positive effect on the production of testosterone, which is so necessary for an athlete and any other person.

Grilled meat. Meat is usually fried in oil, which adds extra calories to it. In addition, in a frying pan, for example, all the fat that drains from the meat comes into contact with it again, which is not very good from a dietary point of view. An excellent solution in this situation is an air grill, where the meat is perfectly fried, and saturated fats drain into a special reservoir. Again, the calorie content here can be different, depending on which method of frying you use. Also, the fat content of steak and similar products may vary depending on the recipe. The table shows the average values.

boiled fish. In fish, unlike meat, contains less fat and they are not so harmful. At the same time, the fish contains a sufficient amount of protein and other substances useful for the body.

Seafood. Seafood, like fish, contains a large amount of protein and almost no fat. Seafood is a great food for an athlete.

Fried fish. Fish, even fried, does not contain much fat. But then again, it all depends on the preparation. If you fill the pan halfway with oil, then the number of calories will naturally increase.

Caviar. Caviar is a product from which a new living organism subsequently appears. And, of course, it contains a huge amount of not only protein, but also all other vital components.

Dairy products low fat. When choosing dairy products, you should pay attention to the% fat content. I don't think we need extra fat.

Dairy products of medium fat content.

Dairy products are fatty. These foods are best avoided.

Legumes. The so-called beans are also quite a useful product, although legumes do not contain a large amount of protein. For this, it is a vegetable protein, which in its structure differs from the animal and is also necessary for us.

nuts. Nuts are an excellent source of vegetable protein, but are quite high in calories. Therefore, nuts should not be abused.

Kashi. We do not consider cereals as a source of protein. They have their own advantages. Porridges and cereals are an excellent source of carbohydrates to provide your body with energy for training and building muscles.

Vegetables. In terms of protein content, of course, vegetables cannot boast of their presence in the right volumes. For that it is a first-class source of vitamins.

Fruit. Fruits and vegetables are primarily carriers of vitamins.

Mushrooms. Fresh mushrooms, given to us by nature itself, are not only tasty, but also healthy. Although the protein content in them is also not high.