How many grams of protein are in 100 grams of chicken breast?

Protein as the basis for growth

The benefits of protein products are difficult to overestimate. This is an essential part of nutrition, without which the body is unable to develop or grow. The incoming protein is used to renew old cells and form new ones. It takes an active part in metabolic processes, helps muscles grow, and promotes fat burning.

Protein is found in many foods, including eggs, cottage cheese, fish, and meat. We must not forget about plant sources - nuts, legumes, soy and others. Knowing how much protein is in chicken breast and other products, it is easier for an athlete to create the right diet and achieve their goals.

Chicken sandwich

To prepare a chicken sandwich, you need to take the following ingredients:

• 100 g chicken fillet;
• 2 slices whole grain bread for toast;
• 2 lettuce leaves;
• 1/4 tomato;
• 1/4 cucumber;
• 1/4 onion;
• 20 g low-fat hard cheese;
• 5 g mustard;
• 1/6 tsp. ground pepper
• 1/6 tsp. table salt.

  

Detailed cooking process:

1. The first step is to take a chicken breast and cut the required amount into thin layers. Layers of meat should be placed on a cutting board, covered with plastic wrap and beaten with a special hammer. Now the beaten meat needs to be fried in a dry frying pan, sprinkling the meat with a mixture of salt and freshly ground pepper until golden brown.
2. Next, you also need to cut the tomato into slices, chop the cucumber into thin circles. A piece of cheese will need to be cut into 2 triangles.
3. Then 2 slices of whole grain toast bread should be toasted using a toaster. You can also fry bread in a non-stick frying pan without adding sunflower oil.
4. Now you can put 1 slice of bread on the table, spread a thin layer of mustard, put lettuce leaves on it, then put chopped tomatoes and cucumbers, fried chicken and triangles of cheese. You can then add a second slice of bread and cut the sandwich diagonally.

A chicken sandwich according to this recipe contains the following amount of calories and dietary fat per 100 g:

• 5.8 g protein;
• 1.6 g fat;
• 5.5 g carbohydrates;
• 61 kcal.

A chicken sandwich can be included in the diet menu as a breakfast.

The nutritional value

The first thing worth noting is the low calorie content of this meat. 100 grams of chicken breast contain 113 kcal , of which only 1.9 grams are fat, 23.6 grams are protein, 0.4 grams are carbohydrates.

The minimum amount of protein a person needs is 50-100 grams (based on 0.8-1 grams per 1 kilogram of weight). Therefore, 200-400 grams of breasts are enough to avoid a deficiency. For athletes who need 2-2.5 g of protein per kilogram of weight, this volume is not enough, but the remaining needs can be covered by other products or sports nutrition.

Knowing how much protein is in boiled chicken breast, it’s easier to think through your diet and achieve your goals. Such a product should be part of the diet of people who aim to “get lean,” that is, reduce the amount of fat without harming the muscles.

How does the protein content change depending on the method of cooking meat? Here the trend is as follows:

• when cooked, brisket contains 29.8 grams of protein (per 100 grams);
• during the frying , the volume of the useful element does not decrease and remains approximately at the same level;
• steaming 23.6 grams enters the body ;
• smoking reduces the volume of incoming useful elements to the level of 19.7 g .

Now you know how much protein is in chicken. The only question is why its level in a raw product is lower than in one already prepared by cooking. This is easy to explain - raw meat contains 15-20 percent water, which is lost during the cooking process. Thus, a piece of breast that weighed 100 g before processing turns into 70-80 grams. It is logical that the protein content in chicken becomes higher after cooking.

In pots with buckwheat

Ingredients you will need to prepare the dish:

• 500 g chicken breast;
• 150 g buckwheat;
• 1 small onion;
• table salt;
• freshly ground pepper.

  

Detailed cooking process:

1. First, wash the chicken breast, dry it with a towel and cut into portions. Add table salt and freshly ground pepper to the meat, mix and place in pots.
2. Then you need to peel the onion, rinse, chop into rings, distribute into pots, rinse the buckwheat and pour into the pots. Afterwards, you need to pour water into the pots so that it covers the contents by 1.5 cm and close the lids.
3. Now you can heat the oven to 180°C, place the pots in it and cook the dish for 30 minutes.

Benefit

Experts agree that animal protein is the most beneficial for the body. It comes along with carbohydrates and fats, forming the basis of an athlete’s proper diet. It has already been proven that such protein guarantees the correct flow of metabolic processes and accelerates muscle growth.

The available amount of protein in chicken breast at least partially covers the body's needs for building material. At the same time, the product is not used as a source of energy, because it has a low energy value. In addition to protein, it also contains other elements, but in low quantities. How many carbs are in chicken breast? The boiled product contains only 0.5 g of carbohydrates and 1.8 g of fat , which is not enough to cover the energy deficit. But this is not necessary, because boiled chicken is a dietary product, considered a source of building material, not energy.

In addition to the main “trinity”, this meat also contains a number of other key elements:

• vitamins - retinol, thiamine, choline, pyridoxine, folic and ascorbic acid, biotin and others;
• minerals - calcium, phosphorus, chlorine, sulfur, sodium, potassium and magnesium;
• trace elements - zinc, fluorine, iron, cobalt, manganese, iodine and many others.

Chicken breast fritters

To prepare chicken breast pancakes, take the following set of ingredients:

• 200 g breast fillet;
• 50 g oatmeal;
• 1 egg;
• 100 ml low-fat kefir;
• 1/4 tsp. table salt;
• 1/4 tsp. ground pepper.

  

Step-by-step description of the cooking process:

1. First you need to remove the fillet from the refrigerator and defrost it at room temperature. Then the meat must be cut into small cubes and placed in a blender bowl. The meat should be minced until smooth minced meat is obtained.
2. Next, you can pour the oatmeal into a bowl and pour kefir over it. The swollen flakes should be mixed into the minced meat, add the egg, add freshly ground pepper along with salt and mix all the ingredients again. If the mass turns out to be too dense, you can add a little kefir.
3. Now you can put the non-stick frying pan on the fire. There is no need to add sunflower oil; this will reduce the final calorie content of the finished pancakes.
4. Now you can pour several portions of the mixture into the frying pan and fry the pancakes on both sides for about 1 - 2 minutes until a golden coating is formed.

Ready-made chicken pancakes according to this recipe contain the following amount of calories and dietary fat per 100 g:

• 15.3 g protein;
• 3 g fat;
• 9.6 g carbohydrates;
• 128 kcal.

Ready-made pancakes can be served on plates lined with fresh lettuce leaves.

Reception nuances

Knowing how much protein is in 100 grams of chicken makes it easier to plan your diet. Often athletes eat a daily portion (400-500 g) at a time. This is mistake. The best option is to stretch the meat over several stages. The product is quickly absorbed, does not cause gastrointestinal consequences or side effects, so there is no risk of fat gain (even if taken before bed).

The chemical composition of the product is particularly high in organic elements, which have a positive effect on the condition of the body, its internal organs and systems. White meat contains amino acids, collagen and elastin, without which it is difficult to imagine normal development.

As is clear from the article, the best cooking option is boiling or steaming . Another good way is baking in foil , which guarantees the preservation of important elements for the body and the juice of the product. It is recommended to combine chicken with vegetables, which makes this meal even healthier. After all, vegetables contain fiber - a key element for the normal functioning of the gastrointestinal tract.

Protein salad

To prepare a protein salad with chicken breast, take the following ingredients:

• 300 g chicken fillet;
• 200 g canned white beans;
• 2 cucumbers;
• 50 g dill;
• 1 tbsp. l. lemon juice;
• 1 tbsp. l. olive oils;
• 1/4 tsp. table salt.

  

Detailed cooking process:

1. The first step is to defrost the fillet. You will need to pour water into the pan, put it on the fire and wait until it boils. When the water starts to boil, place the fillet in it and cook it until fully cooked for 20 - 25 minutes. Chicken should only be added to the pan after the water has boiled, otherwise the meat may become too dry.
2. Next, you need to cut the boiled fillet into strips and put them in a salad bowl. You will need to drain the liquid from the can of beans and place the white chamfer on top of the chicken. The cucumber must be washed with cold water, peeled with a vegetable peeler and cut into cubes. The dill also needs to be washed, shake off excess moisture and finely chopped. Both ingredients can be added to the salad bowl.
3. Now the salad components need to be mixed well and immediately season the salad with lemon juice and olive oil.

The salad prepared according to this recipe contains the following amounts of calories and dietary fat per 100 g:

• 14.6 g protein;
• 2.3 g fat;
• 17.6 g carbohydrates;
• 144 kcal.

A protein salad with boiled chicken fillet can be included in the menu for dinner or lunch.

The benefits and harms of chicken fillet

The low calorie content of chicken fillet and its dietary properties are far from the only beneficial qualities. For example, broths made from chicken fillet and vegetables are not only very tasty, but also useful for those who have problems with the gastrointestinal tract, suffer from influenza and ARVI.

In addition, chicken fillet contains magnesium, which helps fight fatigue, improves memory and strengthens the immune system. But the B vitamins in its composition help rejuvenate the skin, stabilize the nervous system and normalize metabolic processes in the body. You should also remember that the benefits of chicken fillet are largely determined by the method of preparation, so it will be healthier to include boiled, baked or stewed fillet in your diet.

If we talk about the harmful effects of chicken fillet, we can say that only its fried form can provoke problems with the gastrointestinal tract and cause exacerbation of ulcerative and gastritis manifestations. Therefore, it is believed that chicken fillet itself does virtually no harm to the human body.

The situation is different with chicken, especially with its skin, which contains a large amount of fatty tissue. In order to use the least high-calorie part of the breast (fillet), you should definitely remove the skin from it. And, of course, you should not forget about the correct method of culinary processing, because any, even the most healthy product, prepared improperly, can have a detrimental effect not only on your figure, but also on your overall health, so try to give preference to boiled or baked fillet.

What part of chicken should you eat for maximum benefits?

Chicken is considered a popular ingredient in dishes around the world and comes in various parts: breast, drumsticks and thighs, wings and offal. The amount of calories, fat and protein per cut of meat varies quite a bit. Let's figure out how many grams of protein are in each of them.

What else are the benefits of chicken breast?

As you can see from the tables above, chicken breast fillet is rich not only in proteins, but also contains a large amount of microelements, vitamins and minerals. This is very important, because proper nutrition is not only about foods with a harmonious content of calories and nutrients. By receiving a full range of vital substances, the body maintains electrolyte balance and functions properly. When any of the elements is in deficiency, this is fraught with increased fatigue during the day, and especially during training, well-being noticeably worsens - all this significantly reduces the quality of life.

Another clear advantage of chicken meat is its ease of digestion and absorption without additional stress on the stomach. Any tasty and nutritious dish with breast can be served for dinner without worrying about heaviness in the stomach.

The dietary product contains little fat compared to red meat (beef, veal, lamb, pork). It also contains few carbohydrates. But the group of vitamins B is presented in abundance in fillets, which has a good effect on the condition of the skin and nervous system.

The obvious benefits and popularity of chicken breast are observed when following low-carb diets, since the amount of calories in the product is minimized. Unlike chicken drumsticks, wings and thighs, chicken fillet contains less fat, and the taste remains almost identical. Those who support healthy eating and bodybuilding know how much animal protein is found in chicken fillet, which makes this product an incredibly valuable element in their menu.

The value and components of chicken fillet

The most popular part of chicken is, of course, the breast. You already know very well how many calories and proteins are contained in 100 grams of skinless fillet: 113 calories, of which 80% comes from protein (23.6 g) and the remaining 20% ​​from fat.

Such proportions make the product indispensable both for those who want to lose weight and for athletes gaining muscle mass.

Chicken thigh

There are 181 calories per 100 grams of thigh, 19.6 g of protein, 0.5 g of carbohydrates and 11 g of fat. Those. 63% of calories come from protein, 35% from fat, 2% from carbohydrates.

Unlike breast, chicken thigh meat is darker because... they contain more myoglobin, which saturates the muscles with oxygen, thereby changing color.

Shin

The calorie content of drumstick per 100 grams is 173 kcal, 21 g of protein, 0.6 g of carbohydrates and 10.5 g of fat. Approximately 66% of calories come from protein, 32% from fat and 2% from carbohydrates.

Most often, the product is eaten with the skin, which increases its calorie content.

Chicken wing

The calorie content of chicken wing meat is 190.5 kcal, 18.7 g of protein, 12.2 g of fat and 0.2 g of carbohydrates. In percentage terms: 60% is protein, 39% is fat and 1% is carbohydrate.

Most often used with the skin, like drumsticks. The calculations take into account only the weight of the meat without bones.

Menu for diet

To lose weight, you can create a menu of chicken breast dishes for 2-3 days. It looks like this:

• for breakfast – 150 g of protein salad with chicken;
• for second breakfast – 100 g of boiled chicken breast and 1 green apple;
• for lunch – 150 g of chicken breast with buckwheat;
• for an afternoon snack – 100 g of protein salad with chicken breast;
• for dinner - 1 cup of hot chicken broth with dumplings.

Chicken breast, 100 g of which is calculated as BJU, can be soaked in a salty solution for 30 minutes. before cooking. It will turn out more juicy. You can soften the meat by adding citrus sauce to it.

Calorie content of chicken fillet in dietary nutrition

Boiling chicken fillet is considered the most dietary and “correct” method of cooking in terms of its culinary processing. In addition, the low calorie content of boiled chicken fillet is not its only advantage. It also contains a large amount of useful substances and is quite easily absorbed by the body.

If the diet involves the consumption of healthy and low-calorie foods, then boiled chicken fillet must be included in such a nutrition system. In order to reduce the calorie content of chicken fillet, it is necessary to boil it properly. To do this, rinse the meat well, then place it in a pan of water and bring to a boil. 5 minutes after boiling, it is recommended to drain the resulting broth, continuing to cook the fillet in a fresh portion of water. Thus, you can not only reduce the calorie content of chicken fillet, but also get rid of antibiotics and hormones, which can sometimes be used when raising poultry. If necessary, you can add a little salt to the chicken fillet, but only at the end of cooking.

Baking is also usually considered a good way to prepare dietary food, especially since the calorie content of baked chicken fillet is also low. You can bake chicken in the oven using various vegetables and cheese, but the number of calories in the finished dish will depend on what additional ingredients are added to it.

Unfortunately, nutritionists should disappoint lovers of fried food, because the consumption of fried chicken fillet in dietary nutrition is not recommended due to the high calorie content of the product. But if you make an effort, you can slightly reduce the calorie content of chicken fillet, which is usually fried in oil. To do this, you can grill it without oil, in which case the calorie content of grilled chicken fillet will be about 152 kcal.

Easy and simple preparation of chicken breast

Chicken meat can be prepared in the following ways:

• bake in the oven in foil, a special baking bag or dish;
• fry or stew;
• boil or steam.

If fried, the calorie content of this type of meat will be higher, but the method is considered the simplest and fastest. Often before frying, fillets are lightly beaten so that the resulting steaks are evenly cooked. Cooking time for this tender meat is sear for 4 minutes on each side.

Boiling or stewing chicken takes longer. Boiled chicken meat becomes boring very quickly, so in this form it is used mainly as an ingredient for salad.

Recipes

Any recipe for cooking poultry meat is quite simple and accessible, and if cooked correctly it will be soft and tasty. Therefore, if you think that the dish will turn out dry and tasteless, then simply follow the recipe and monitor the cooking time to avoid such consequences.

Chicken goes well with any side dish, be it cereals, legumes or vegetables. Another advantage is that breast gets along well with any fermented milk product.

Recipe No. 1. Chicken fillet in sour cream

Where else is protein present?

An extremely important element of an athlete's diet is protein, also called protein. With its help, you can develop muscle mass, making your shape more athletic. In the dietary menu, proteins are also considered a necessary component, so it is imperative to include products containing them.

There is also a lot of protein found in foods such as:

• various types of meat - chicken and turkey, beef, rabbit and venison;
• fish and seafood - salmon, tuna, mackerel, pike, bream, squid, shrimp, etc.;
• vegetables and fruits – avocado, banana, asparagus, spinach;
• legumes - chickpeas, peas, beans, soybeans;
• nuts and seeds – almonds, walnuts and Brazil nuts, hazelnuts, pumpkin and sunflower seeds;
• fermented milk products – cottage cheese, sour cream, cheese;
• chicken eggs.