How much does a boiled chicken breast weigh on average. Chicken breast: weight and nutritional value

Chicken breast is the main meat dish in many sports and medical diets. All about chicken breast: nutritional value, value, average weight of the product, read in this article.

Nutrition

The largest amount of white meat pulp is found in chicken breast. You can make many different dishes from it - tasty and easy to prepare. Together with chicken meat, the necessary nutrients enter our body, without which a full-fledged existence of a person is impossible.

• Most of the essential amino acids that enter the body only with food, as it is unable to reproduce them on its own. Doctors and nutritionists consider two of the twelve amino acids that are found in chicken meat to be especially valuable. The first is tryptophan, which is involved in the synthesis of the hormone serotonin, which is responsible for the wakefulness of a person, as well as for a calm and sound sleep. And the second essential amino acid is called lysine and is a building material for muscle tissue, as well as a strategic reserve of strength and energy for human life.
• Nine non-essential amino acids that are involved in all biological processes of the body. Especially important among them is arginine, whose mission is to maintain the working condition of the joints and help them recover from injuries.

• Unsaturated fatty acids that help the body rebuild and adapt to heavy physical exertion.
• Polyunsaturated fatty acids Omega-3 and Omega-6, which are responsible for the condition of the skin, hair, nails, have a beneficial effect on mental activity and performance.
• Omega-9 monounsaturated acid, which resists cancer and inflammatory processes.
• Vitamins of groups A, B, C, PP, H, which play an important role in the proper functioning of the cardiovascular and digestive systems, are involved in water-salt metabolism, and strengthen the body's immunity.
• Valuable minerals: iron, selenium, zinc, magnesium, copper, chlorine, sodium, phosphorus are important components in many biochemical reactions and physiological processes in the body. Without them, the growth and full development of a person is impossible.

calories

Chicken breast is a product known for its low calorie content. It contains only 113 kcal of energy per 100 grams of product. The components of BJU have the following indicators per 100 grams of meat:

• proteins are 23.6 g;
• fats - 1.9 g;
• carbohydrates - 0.4 g.

A 200-gram breast meat chop or soufflé, cooked without fat, is an excellent snack that can satisfy an acute feeling of hunger in both healthy people and those who are on a strict diet.

Given the daily allowance, people with normal body weight should consume 1 gram of fat per day per 1 kg of body weight. Those who are obese - no more than 0.7 grams per 1 kg of weight.

Speaking of chicken breast, we take into account the entire product, along with the skin and bones present on the breast. Adherents of healthy food prefer to remove the skin before cooking, and it contains a good part of all those useful substances for which we value this meat.

Chicken skin is rich in calcium. For 100 grams of skins, there are as many as 18 grams of calcium. The unsaturated fats contained here are not at all dangerous, but beneficial for our body. The downside to maintaining a diet is only the calorie content of the skin of a bird: 212 kcal per 100 grams, but this does not hurt to sometimes use it together with fillet for cooking some dishes in order to fully receive nutrients important for the body.

Weight

To prepare some dishes, it may be necessary to know the exact weight of one chicken breast. This figure depends on several factors. The main ones are:

• chicken breed;
• her age;
• conditions of detention and habitat.

It is quite natural that chickens of meat breeds, birds more mature or grown in private farmsteads will have a larger breast. Small breeds of hens, juveniles, or birds raised in large poultry farms will have a less voluminous breast.

For this reason, on the shelves you can find these products weighing from 500 to 900 grams. Based on these data, we calculate the average weight of 1 pc. breasts. We add the mass of the largest and smallest breasts, and divide the result in half.

The average weight of one chicken will be 700 grams.

• The weight of the fillet with the skin, carefully separated from the bones and joints, is approximately 500 grams.
• The weight of poultry pulp without skin and bone is 450 grams. Half a fillet weighs 225 grams.
• Fillet weight in 100 grams of such a breast (450/700) x100 = 64 grams.
• The weight of a fillet from 200 grams of breast is 64x2 = 128 grams.
• Chicken skin may be denser with a large layer of subcutaneous fat.
• The pulp from the stone itself can be separated more or less carefully.

Calculations for each breast, even with the same weight, may differ. But using them, if the need arises, you can cook tasty and healthy food from her fillets.

You will learn more about the properties of chicken breasts by watching the following video.

Most athletes eat at least 2-3 chicken breasts per day, as white meat chicken is traditionally considered one of the best sources of protein due to its low calorie content and minimal fat content. The diet, in fact, is based on chicken breasts - both due to their low price and because of the ease of preparation.

Unfortunately, cheap chicken fillet is one of the most "dirty" types of meat in terms of its content of toxins and preservatives. If you're health conscious, first consider what supplements the chicken is fed to gain a few pounds in a month, then leave the chicken breast in the refrigerator for a week to see if the meat doesn't even start to go bad.

The Hidden Dangers of Chicken Meat

Chicken meat is an extremely favorable environment for the reproduction of various bacteria, significantly surpassing beef and pork in this respect. It is strongly not recommended to use the same cutting board for chicken and other products (especially for fruits), and after contact with raw chicken breast, hands should be thoroughly washed with soap and water.

The reason lies in the fact that in poultry farms, chickens are literally stuffed into cages - as a result, they are smeared in feces from head to toe. When slaughtering chickens and butchering their carcasses, part of the feces inevitably ends up on chicken meat. That is why industrially manufactured chicken must be disinfected with chlorine and other toxic gases.

Harm of cheap chicken fillet

To reduce the cost of chicken fillet, the manufacturer has to reduce the cost of chicken nutrition as much as possible and accelerate its growth cycle. As a result, the cheapest corn-based feeds are used (the question of the danger of GMO products for the health of birds is not even raised) and the most aggressive preparations for rapid weight gain (3) .

The life cycle of an "industrial" chicken is only 6-7 weeks (3) - in fact, it does not matter to anyone how much such a diet will worsen her health, whether she will lose her sight and whether she will be able to walk. Most buyers do not think at all about the quality of chicken meat, they only strive to find the lowest price.

Vitamin content in chicken breast

Despite the fact that it is usually believed that chicken breast is "rich" in potassium, sodium and, their content in even domestic chicken fillet does not exceed 5-7% of the daily requirement - a serving of boiled potatoes contains 4-5 times more potassium than a serving of breasts. In addition, industrial chicken breast contains significantly less minerals.

The situation with vitamins is even worse. Unlike fruits, any meat, including chicken, does not contain any significant amount of vitamins in its composition. A standard serving (half a chicken breast) provides only 60% of the daily value of vitamin B 3 and 30% of vitamin B 6 (1) . However, these vitamins are found in much larger quantities in any cereal.

BJU and calorie content of chicken breast

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Carrageenan to increase the volume of meat

The vast majority of industrial meat is injected with carrageenan, a special substance that increases the final volume and weight of the product. The water flowing out of the chicken breast when it is fried in a pan does not appear at all from the chicken itself, but from the aforementioned carrageenan. Despite the harmlessness of this substance, it is a direct deception of the buyer.

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

How to choose chicken meat?

If you eat chicken meat infrequently enough, then one serving of industrial chicken breast is not capable of harming your health. However, if you decide to follow a protein diet for weight loss or muscle gain, and switched to eating mainly chicken, it is important to choose the highest quality manufacturer so as not to poison your body with chemicals.

Remember that good chicken meat begins to deteriorate literally on the second or third day, even when in the refrigerator. The chicken quickly enough begins to smell unpleasant and change color, first to yellow, then to gray. If the purchased chicken fillet lies quietly in the refrigerator for a week, then there are definitely a lot of preservatives in it.

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Traditionally, chicken breast is considered to be the best choice for athletes and weight loss diets due to its low calorie content and high protein content. However, few people think about how dangerous to health can be the daily consumption of industrial chicken in large 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,

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 frequently used in dietary regimens typical of bodybuilding, both in the bulk phase (referred to as the volumetric phase) and in the determination phase.

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

Nutritional value of chicken breasts

Now consider the nutritional value of the product, 100 grams of which contain:

Thus, the general 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. Roasting or boiling are generally the healthiest low-calorie cooking methods.

The amount of kcal depends on the method of preparation any kind of meat. It is believed that most of the calories contain fried fillets. In addition, 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 fragrant, but unhealthy.

Therefore, a baked or boiled product is usually the healthiest type of meat with a low calorie content.

How many calories are in fried chicken breast?

Grilled brisket gives us 145 kilocalories with a high protein content of at least 22 grams, with 7 grams of fat and not one gram from carbohydrates.

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

Boiled brisket and their calorie content:

The most useful with the least calories, you can get the product boiled. Since in the process of boiling fats are absorbed into the broth. Therefore, it is best to drain the first two broths when cooking 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 product's appeal, making it one of the favorite protein sources for athletes who want to build muscle while dieting at the same time. This may be the only category in which chicken breast skin is an advantage (albeit a small one). Skinless breast contains 24 g of protein. This amount increases to 25 grams of protein when the chicken breast is consumed with the skin on.

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

How many vitamins and minerals are in the breast?

In addition to its nutritional benefits, the breast contains a sufficient amount of vitamins and minerals that our body needs. Skinless or not, breasts contain vitamin C, calcium, iron, and several different types of B vitamins.

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

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