If you study the list of products that nutritionists recommend that overweight people consume, you will notice that chicken breast is held in high esteem among them. How many calories does it have? Does the cooking method affect the energy value of this product? And will you really have to eat only boiled meat every day?

Number one for losing weight

Chicken is a universal dietary product. Health nutritionists have long given this verdict to this meat. And it's not just about how many calories are in chicken breast. This dish has excellent taste, has a minimum of fat and many useful elements. This will not only allow you to lose unnecessary pounds without experiencing a painful feeling of hunger, but also improve your body’s health.

The basis of chicken meat is protein. Its amount is 84% ​​- it is a building material for cells. At the same time, white meat contains a minimum fat reserve - 15%, and carbohydrates in it no more than 1%. So this is an ideal choice for those who want to get slim. But how many calories will a chicken fillet dish give you?

Calorie content of chicken meat for different cooking methods

A real favorite of various weight loss programs and therapeutic diets is boiled chicken breast. How many calories does it have? If you boil the fillet (without bones), then it will contain only 113 kcal per 100 g. This is the leanest and most dietary part of the chicken carcass. It has even fewer calories than eggs.

Those who prefer boiled chicken breast with bones would do well to find out how many additional calories such a product will acquire. Their amount will increase by 24 kcal and reach 137 kcal, which is also quite a bit.

But how many calories are contained in a 100-gram serving of chicken fillet prepared in a variety of ways:

• boiled with skin - 164-170 kcal;
• without skin - 110 kcal;
• fried with skin - 197-200 kcal, without skin - 165-100 kcal;
• smoked - 117-119 kcal;
• broth with meat - 130 kcal;
• baked - 148.5 kcal;
• steamed - 117 kcal;
• in cream sauce - 135 kcal;
• grilled chicken (breast) - 158 kcal;
• in mint marinade - 87 kcal.

It is equally important how many calories are in chicken breast broth, because this dish is also often recommended for those who are struggling with weight. It contains approximately 17-20 kcal, but this is if you remove the high-calorie skin from the fillet. If you cook the meat without removing the skin, then the broth will contain about 57 kcal. And one more useful tip: it is better to drain the first water from the broth, because quite a lot of fat and a lot of harmful substances get into it (including medicines that were fed to the chicken).

Cooks' secret: how to cook a breast so that it has even fewer calories?

White meat is the basis of numerous programs aimed at normalizing weight. But if you count every calorie, you must know how to cook it so that it retains its culinary value and dietary potential.

Chicken has an unusually delicate taste. The only drawback is that it cannot be overcooked, otherwise it will become dry and tasteless. Boiled fillet is a real godsend for those losing weight: it is nourishing, tasty, and low in calories. It is recommended to cook it like this:

• breast on the bone - 30 minutes;
• fillet without skin and bone - from 15 to 20 minutes;
• meat, cut into small pieces - 10 minutes.

It is better to boil the chicken over low heat, adding seasonings. Meat should be placed in boiling water so that valuable microelements are preserved.

Of course, if the goal is to get your weight in order, then when preparing dishes you need to take the calorie content of the product as a guide. But not everyone likes boiled or stewed meat, although their energy reserve does not exceed 123 kcal per 100 g. To diversify your menu, cook smoked chicken. “What about calories?” - you ask. It turns out that even smoked poultry can be made low-calorie if you cook it like this: take a thick-walled frying pan and install a wire rack in it. Place foil, folded several times, on the bottom of the dish. Pour cinnamon, rice, sugar, tea leaves onto it. Coat the chicken with olive oil and cover everything with foil. Smoke for 30 minutes. This dish will only contain 117 kcal, and it will not contain harmful additives that are used in factory smoking.

If you love baked chicken breast, but you are stopped by how many calories it contains, then use this technique - marinate it in sauce. Mix 1 tbsp. l. olive oil and soy sauce, add salt and spices. Coat the fillet with this mixture, rub it with mustard, and leave for 15 minutes. Wrap the meat in foil and place in the oven for a quarter of an hour. In 15 minutes, a fragrant, appetizing dish will be on your table, which will give you only 140 kcal.

Reducing the calorie content of fried chicken is also not difficult. To do this, just remove the oily skin and marinate it in olive oil with spices. Then take a non-stick frying pan and fry the fillet pieces without adding oil.

Chicken breast bonuses

Chicken meat firmly holds the title of a dietary product, because 113 calories is a mere trifle. And how much benefit boiled breast or chicken broth will bring! They contain vitamin B6, protein, and glutamine necessary for heart function. These dishes are useful for gout, diabetes, polyarthritis, and ulcers. They help prevent vascular atherosclerosis, protect against heart attack, stroke and hypertension. Chicken broth is an excellent way to restore strength and strengthen the body. These foods have a positive effect on the brain and bone strength.

Chicken breast calories: 130 kcal.*
* average value per 100 grams, depends on the cooking method

The breast is the most valuable part of a chicken carcass. This is a universal dietary product, dishes from which are included in the therapeutic diet. Due to its low fat content and therefore low energy value, breast fillet is allowed in many diets.

Nutritional value of chicken breast

White chicken fillet meat contains choline, B vitamins, retinol, ascorbic and nicotinic acids, and niacin. These components regulate the functioning of the adrenal glands and gastrointestinal tract, and help cleanse the liver. Minerals are represented by potassium, magnesium, zinc, selenium, copper, iron, phosphorus, sodium. This set normalizes heart function, stimulates immune defense during ARVI epidemics and during rehabilitation after illnesses.

The calorie content of a chicken breast with skin is 135 kcal, without skin - 113.

For the energy value of the daily diet recommended for diets, a serving of cooked fillet will be about 5.5% of the total calories. In addition, 24% of the protein contained in white meat corresponds to only 2% fat, so its regular consumption stimulates the growth of muscle mass without adding fat.

Chicken breast boiled, fried, baked

The method of preparing food largely determines the energy value of the finished dish. Those who adhere to a healthy diet should boil skinless and boneless chicken breast. In this case, its calorie content reaches 137 kcal; such meat goes well with both cereals and vegetables.

Steamed breast has a minimum calorie content of 113 kcal.

It is not recommended to fry fillet, because chicken often turns out to be dry, and the energy value of the prepared dish increases sharply (~ 158 kcal). The calorie content of fried breast depends on the amount of vegetable oil used during cooking. It is recommended to grill the fillet; it contains fewer calories (~ 150 kcal).

A dietary option for preparing chicken is baking it in the oven. The meat can be marinated in spices and seasonings, add soy sauce and orange juice. Thanks to this, it will be soft and juicy, and the finished dish will become the main component of dinner. But it should be noted that additional ingredients increase the nutritional value of cooked meat.

Calorie table for chicken breast per 100 grams

The calorie content table per 100 g allows you to quickly find the product you need and calculate your daily calorie intake. Choose the option for preparing dietary chicken breast.

Chicken fillet - use in diets

Chicken fillet is one of the lowest calorie meats. However, it contains a huge amount of vitamins and minerals, which is important for those who are on a diet and constantly limit themselves. The most beneficial for a healthy diet is skinless chicken breast, steamed or boiled. Read about it in our publication.

By selecting different ingredients with which to cook meat, you can create real culinary masterpieces every day. And monitoring the nutritional value of ready-made meals will allow you to gradually say goodbye to extra pounds.

Chicken breast can be called the most valuable part of a chicken carcass. It has a rich beneficial composition, due to which it is highly valued and recommended for use by all groups of people.

Although some adherents of a vegetarian diet claim that our bodies do not need meat and that the necessary protein can be obtained from plant foods, many studies suggest the opposite. Plant proteins have a different composition from animal protein. Therefore, plant foods are not a complete substitute for animal products. A good option for those who want to eat healthy and eat less fatty foods is chicken breast.

How many kcal are in chicken breast?

The calorie content of chicken breast is relatively low and is about 113 kcal per 100 g of raw product. If we take the daily caloric content recommended for diets as a basis, then a serving of chicken breast will be only 5.6% of the total calories. This calorie content, along with its beneficial composition, attracts the attention of many nutritionists. The view has changed significantly recently, and chicken breast has become a frequent guest on dietary tables. Its use in reasonable doses during diets helps to avoid protein starvation and saturate the body with important vitamins and minerals.

Most of the calories in chicken breast come from protein. Proteins provide about 84% of total calories.

Calorie content of boiled chicken breast

Due to its low calorie content, minimal fat content and healthy composition, chicken breast belongs to the group of dietary products. However, during heat treatment, the calorie content of chicken meat increases. In addition, to improve the taste, seasonings and other ingredients are added to white chicken meat, which significantly increase its calorie content.

If chicken meat is to be consumed as a dietary product, then the best method of preparation would be to boil it. Boiled breast goes well with vegetables and has a calorie content of about 137 units.

Calories in baked chicken breast

Baking chicken breast helps preserve all the nutrients it is rich in. It is best to bake meat in foil, then you will not need to add additional fats. If no seasonings are added to the dish, the calorie content of the breast will remain the same - 113 kcal. However, seasonings, salt, garlic, oil and other ingredients are often added during baking. Additional ingredients increase the calorie content of the finished product to 150 kcal.

Calories in smoked chicken breast

High quality smoked breast should not contain any ingredients other than salt. Adding seasonings may be a sign that the ingredients were not fresh. The use of liquid smoke creates a smoky taste, but does not allow obtaining a high-quality product.

High-quality smoked chicken breast is a conditionally dietary product, as it contains about 184 kcal per 100 g of product.

Calories in Braised Chicken Breast

Stewed chicken breast is made using water, vegetables and seasonings. Since the additional components are much lower than the calorie content of chicken meat, the result is a dish with a reduced calorie content. 100 g of stewed chicken breast contains about 93 kcal. No additional fats are added. Chicken breast pieces should be simmered in a small amount of water.

Chicken is considered a dietary meat. Of course, if you boil it, and not fry or smoke it. In almost every diet you can find a recommendation for consumption, and this refers to chicken fillet. Why is this so, why is it special and how many calories are in a chicken breast? Let's figure it out.

It is known that for an athlete or a person losing weight, there is nothing better than white meat. It, as you can understand, is white when ready (compare with any other meat or look at the same poultry drumsticks), is better absorbed by the body and contains less myoglobin. Included in the list of the most low-fat meats along with rabbit, turkey (also breast), and some types of fish.

Suitable for athletes gaining weight through protein (you've probably heard about the “champion's breakfast” - chicken breast with rice), losing weight, pregnant women (breast is almost tasteless, so it rarely causes rejection).

Boiled breast is the safest part of chicken for those who are afraid of gaining weight. Take a look at its location if you have a whole carcass or part of it before your eyes. Breast - two pieces of fillet on the chest of the bird, absolutely fat-free, there are no veins, bones or cartilage in it, it is just pure meat. From just one look you can understand that there is a minimum of fat here.

Almost all meat contains vitamins, this is absolutely normal for muscle tissue, but chicken is dominated by B vitamins. It is difficult to say who exactly will benefit from B-vitamins; it is easier to simply list their effects on the body:

• Participation in cell growth and development;
• Prevents stress, depression, nervous system disorders;
• Strengthen muscles;
• Promote the rapid breakdown of fats and carbohydrates and the absorption of proteins;
• Supports the cardiovascular system;
• Help support immunity;
• Good effect on skin condition.

As you can see, the list of beneficial properties is such that chicken fillet can be considered a medicine. Partly for this reason and because of the price (the cost of raw chicken fillet is lower than, say, beef), it makes up the majority of the meat diet in kindergartens, hospitals, schools and rehabilitation centers. Thanks to this diet, patients can maintain the balance of essential substances in the body without receiving excess fat.

Calorie content

The small number of calories and nutritional value in one attract all those who want to lose weight without starting to lose weight. Even a completely clean chicken fillet is not a problem for an adult to get enough of, not to mention the dietary dishes that can be prepared from it.

100 grams of raw skinless chicken fillet contains 110 calories. This is very little, no matter what category of people you look at. Perhaps for a small child with his tiny calorie intake per day, chicken can make up a decent part of the diet.

For a woman losing weight, whose approximate norm per day is 1200 calories, which is also an insignificant amount, you can safely cook chicken even in the most strict diets.

But with a normal diet (for women and especially for men), where there are from 2500 to 4000 calories, the body will not even notice such an amount. It is also worth highlighting a special category - men who engage in heavy physical labor (workers and military personnel). Such men are supposed to have 4500-5000 calories per day, so there is no chicken in their diet - it will just take up space and time for cooking.

The calorie content of boiled chicken fillet is only 170 calories, and fried or smoked chicken fillet is 210 and 184 calories, respectively, despite their very nutritious appearance. Not enough, right? So, the energy value of baked chicken fillet is only 101 calories. This is due to the fact that during the baking process the meat loses its protein content.

Do not forget that only the calorie content of the meat itself is taken into account - if you fry chicken in oil, you are unlikely to get a healthy product, it is better to use a grill.

If you look closely at the list of substances in chicken fillet, you will notice that it contains no carbohydrates at all. Carbohydrates are very necessary for the body, like all substances equally, but their excess most often leads to excess weight. If for some reason you decide to temporarily limit the intake of carbohydrates into your body, then chicken fillet is the best thing you can eat.

For 100 grams of boiled chicken fillet there are 25 grams of pure protein. It’s no wonder that chicken was noticed by athletes, who almost forever prescribed it in any sports diet. Along with cottage cheese, chicken is incredibly effective for gaining weight, and besides, protein does not come next to fat. Fat content is 7.5 grams per 100 grams, which is very little for meat.

As a result, we can see that chicken contains nothing except protein and fat necessary for the body in small quantities, which makes its breast one of the most healthy and affordable dietary products.

Healthy dishes

There are only 15 calories per 100 grams of chicken broth, it is incredibly nutritious and warming - it is not surprising that many people even take chicken broth with them in thermoses, because on a cold winter day it can be the perfect lunch.

Making fillet broth is incredibly simple - put the meat in water for just half an hour, then remove the chicken and strain the liquid.

Chicken does not have to be eaten separately from other foods to get the maximum benefit. An excellent option would be to bake the fillet in the oven and add it to a side dish (it’s better to choose some kind of porridge, because the combination of chicken and potatoes, for example, is harder for the body to digest) or to vegetables. Chicken with vegetables is a whole set meal that will be much healthier than simple meat. Moreover, with the help of vegetables, the dish will be digested faster and after eating there will be no heaviness in the stomach, even if you have eaten a hearty meal.

Recently, steamed chicken cutlets made from fillet have become very popular. Of course, frying them until crispy in oil will not work, then the whole point is lost, but the benefits of this dish are beyond doubt. Instead of bread, we recommend adding potatoes to them, and you can cook diet cutlets in a regular saucepan. Such cutlets will contain a lot of meat, which will not harm your health and digestion, and you will be able to get enough of them for a long time.

The main thing you must remember when preparing chicken fillet is the taboo on oil. If you want the meat to retain all its beneficial properties, not absorb excess fat and not cease to be called dietary, you should cook it by steaming or in the oven.

If you really want fried chicken, use a grill - there are many miniature, kitchen models. It would be sad to spoil such healthy meat by cooking, especially since it can be easily made tasty without fat, oil or fried meat, contrary to the stereotype, thereby eliminating its harm.

In the end, the athletes turned out to be infinitely right - chicken is an affordable, dietary, protein-rich meat, and its breast combines all these properties to the maximum. Whether you are losing weight or gaining weight along with hard training in the gym, chicken breast is the ideal nutritious option for you.

Your feedback on the article:

Chicken breast is a high protein animal food, low in fat and carbohydrates; It is because of these characteristics that brisket is widely used in weight loss diets and is also often used in dietary regimens typical of bodybuilding in both the mass phase (called bulk) and the definition phase.

Chicken breast is an extremely versatile food. This is a very nutritious food that can be prepared using various methods: frying, boiling, steaming, etc. In addition, the skin part of the breast is a good product both for accompaniment of first courses and for baked goods.

Nutritional value of chicken breasts

Now let's look at the nutritional value of a product, 100 grams of which contain:

Thus, the total energy value per 100 grams is 100.0 kcal, including 93% protein and 7% lipids (1/3 saturated and 2/3 unsaturated, about 1/3 monounsaturated and 1/3 polyunsaturated).

Healthy cooking methods

The cooking method can add hundreds of calories to the final amount of fat and calories in your meat. Baking or boiling are generally the healthiest and lowest calorie cooking methods.

The amount of kcal depends on the cooking method any type of meat. It is believed that most of the calories come from the fried fillet. Additionally, adding seasonings such as

• barbecue sauce;
• breading;
• mayonnaise;
• honey or dipping in syrups also increases calorie and fat intake.

In this form, the dish turns out juicy and aromatic, but harmful to health.

Therefore, baked or boiled product is, as a rule, the healthiest type of meat with the lowest calorie content.

How many calories are in fried chicken breast?

Fried brisket gives us 145 kilocalories with a high protein content of at least 22 grams, with 7 grams of fat and more than one gram of carbohydrates.

The value of the breast grilled barely changes, especially if spray oil is used. Calories and fat increase slightly due to the presence of oil in the pan. The approximate total is 151 calories, with 2 grams of fat and 22 grams of protein, the same as the fried or baked version. As for minerals and vitamins, they do not suffer from any noticeable changes.

Boiled briskets and their calorie content:

The most useful product with the least calories can be obtained in boiled form. Since during the boiling process, fats are absorbed into the broth. Therefore, when cooking, it is best to drain the first two broths and use the third one, this will reduce the calorie content of the meat.

A breast prepared in this way will contain only 109 kcal per 100 g. Therefore, this option is regularly used in diets.

How much protein is in boiled chicken breast?

The protein content is one of the selling points of the product, making it one of the favorite protein sources for athletes who want to build muscle while maintaining a diet. This may be the only category in which chicken breast skin is an advantage (albeit a small one). Skinless breast contains 24 g protein. This amount increases to 25 grams of protein when chicken breast is consumed with the skin.

In addition, white meat stimulates rapid recovery of muscle tissue and balances the content of vitamins and minerals.

How many vitamins and minerals are there in breast?

In addition to its nutritional benefits, breast meat contains sufficient amounts of vitamins and minerals that are essential for our body. Skinless or not, breasts contain vitamin C, calcium, iron and several different types of vitamin B.

It should be noted that if meat has dietary properties, it has health benefits. Low cholesterol in meat helps to digest easily. If you use it regularly, your metabolism is normalized and your immune system is strengthened. It is believed that chicken meat is an excellent preventative product for cardiovascular diseases. This helps strengthen the nervous system, hair and nails, and has a positive effect on metabolic processes.

Remember that while chicken breast is a healthy low-calorie food for dieters, overeating any food can lead to weight gain. Use smart patch management tools and strategies with these foods and on all of your meals and snacks to achieve and maintain a healthy weight.