Chicken breast is neutral in taste, which allows you to combine it with other products. And considering the inclusion of white meat in almost all diets, it is important to know how many calories in boiled chicken breast, and how much protein you need to consume for weight loss.
Material Content:
Chemical composition and nutritional value
Chicken meat is considered a dietary one; it is considered to be an affordable source of digestible protein. A quarter of the mass of proteins accounts for less than 2% of fat, which makes chicken meat an ideal food for athletes who are gaining muscle mass and people who are trying to lose extra pounds.
100 grams of raw meat contains 24 g of protein, 2 g of fat, 0.5 g of carbohydrates, 71 g of water and about 10 mg of cholesterol, as well as a sufficient amount of vitamins:
- niacin - 10.8 mg;
- B1 - 0.06 mg;
- B2 - 0.06 mg;
- PP - 7.7 mg.
Trace content per 100 g of product:
- iron - 1.3 mg;
- zinc - 1.3 mg;
- copper - 75 mcg;
- fluorine - 120 mcg;
- cobalt - 9 mcg;
- iodine - 5-6 mcg;
- molybdenum - 10 mcg;
- chromium - 23 mcg.
Macronutrients in chicken breast:
- potassium - 295 mg;
- phosphorus - 173 mg;
- magnesium - 80 mg;
- sodium - 66 mg;
- chlorine - 71 mg;
- calcium - 7.5 mg.
In addition to vitamins, micro and macro elements, white meat contains a large number of essential and non-essential amino acids.
Here are some of them:
- tyrosine - 0.8 g;
- glycine - 0.9 g;
- alanine - 1.3 g;
- tryptophan - 0.35 g;
- lysine - 2, 65 g;
- arginine - 1.8 g;
- histidine - 1.28 g;
- valine - 1.25 g;
- methionine - 0.4 g.
Even meat in small amounts contains saturated and unsaturated fatty acids, including omega-3, omega-6 and omega-9.
Unfortunately, with prolonged heat treatment, most nutrients break down and the nutritional value of the breast decreases. Therefore, it is recommended to cook chicken in water, an oven (without using oil) or steamed for 20-30 minutes.
Calorie content and BJU of boiled breast with and without skin
Almost any product can envy the calorie content of boiled chicken breast, because together with the bones it is only 137 kcal without skin and 165 kcal with skin, and the meat itself (fillet) contains about 113 calories. At the same time, the amount of proteins is at 23.6 g, fats - 1.9 g, and carbohydrates - 0.4 g.
An important factor in calculating the energy value is the cooking method. For example, boiling a breast in slightly salted water for half an hour “draws” calories from it, since all the fats remain in the broth. This method allows you to reduce calories to the level of 95 kcal.
Roasting in a foil or sleeve without adding oil or steaming allows you to get diet meat with calories up to 110 kcal. But cooking in a pan in sunflower oil with fried crisp, on the contrary, increases the calorie content up to 200 kcal.
Daily intake
Proteins are an important part of a person’s nutrition, because the body is not able to synthesize them on its own. The difficulty lies in the fact that, unlike fats, proteins are not “deposited” anywhere, therefore, their intake should be carried out every day.
The minimum amount of protein for a healthy person is 40 g per day. In terms of chicken breast, this is about 170 g of boiled meat without skin and bones.
Moreover, at a time, the body will be able to absorb only half the portion, so it is better to evenly distribute the daily rate into two doses.
And the maximum daily norm of protein is from 90 g for ordinary people and up to 110-120 g for athletes, which is equivalent to 375 g and 500 g of boiled chicken breast, respectively. It is not worth exceeding these indicators, since excess protein leads to poisoning of the body and disruption of the transport of vitamins.
If you want to calculate your ideal protein norm, use simple tips:
- in the absence of physical. loads per 1 kg of body weight need to consume 1.2 g of protein;
- moderate physical activity increases the need to 1.6 g per day;
- playing sports more than 3 times a week or a protein diet requires 1.8-2 g of protein per 1 kg of body weight.
Further, the amount of chicken can be calculated independently based on the needs of the body and weight.
The benefits of white chicken meat for weight loss
Chicken fillet can be safely called the ideal food for losing weight, and there are 5 reasons for this:
- White meat is better absorbed by the body, moreover, chicken is a cheaper and more affordable product than lean pork, turkey or beef.
- Dishes from the breast for a long time satisfy the feeling of hunger and energize.
- Due to the content of vitamins, minerals and acids in meat, metabolism is established, and body weight returns to normal.
- High nutritional value avoids the muscle weakness, anemia and increased fatigue that accompany people on a diet.
- Protein prevents the destruction of muscle fibers, which is inevitable when burning calories and intense physical exertion.
In order for the chicken breast to bring only benefits, it must be combined with fresh or boiled vegetables, herbs and sufficient water intake.
