Calorie content of skinless turkey breast broth. The benefits and calorie content of meat broths, fish and vegetable

29.10.2019 Grill menu

2.7 out of 5

The benefits of broths have been known since ancient times. They were recommended to the sick and the wounded, with their help they restored the strength of patients weakened by infections. They were also used for weight loss.

However, the calorie content of the broth and its composition depend on what kind of products were used to prepare it.

The most popular broths have the following calories:

food broth on beef bones - 50.8 kcal;
poultry broth (chicken, chicken, turkey) - 50.7 kcal;
fish broth - 49.3 kcal;
mixed vegetable broth - 14.37 kcal.

In fact, any broth, which does not contain so many calories, is a dietary product that can give a feeling of fullness and is a hot food. The use of broth, in which there is a minimum amount of calories, promotes cleansing, has a beneficial effect on the activity of the digestive tract and provides the body with many useful components.

The benefits and calorie content of meat broths, fish and vegetable

It is believed that when cooking products, most of the nutrients remain in the broth. This is partly true: the low calorie content of the broth is compensated by its high benefits.

Any broth contains a fairly large amount of protein - from 70% or more. As for fat, most of all it contains meat broth, the calorie content of which increases due to this. At the same time, the calorie content of broth on fish is much less and this is not surprising, because fish broth contains only 20% fat. But the record holder among his fellows is a vegetable broth, the calorie content of which is minimal. It contains no more than 0.79 g of fat per 100 g of product.

What about vitamins and minerals?

Beef broth, which has more calories than others, is a valuable supplier of PP vitamin (17.1%). The second place is occupied by vitamin B2 - 11.1%. And the third is vitamin A - 7.8%. In addition, the low calorie content of meat broth is combined with a high iron content (7.2%). There is a lot of potassium in meat broth - 76.9 mg per 100 g of product.

Poultry broth is a product whose calorie content is almost equal to beef-based dishes... And it also contains a lot of PP vitamin - 7.6%. But vitamin A in such a broth, the calorie content of which has average values, is more - 11.1%. Of the beneficial trace elements, fluoride is the most - 24.1 μg.

Fish broth is a source of PP vitamin and chromium. The low calorie content of fish broth is complemented by its high fluorine content - 145.2 μg. The rest of the elements and vitamins are contained in insignificant quantities, but there are quite a lot of them, which determines the value of this broth, the calorie content of which allows you to actively use the dish during the diet.

Vegetable broth, which is extremely low in calories, contains a lot of vitamin A - 33.3%. It also contains a lot of vitamin C - 8.9%. There are not so many valuable minerals, but, nevertheless, they are present: potassium - 5.2%, iron - 3.9%, phosphorus - 3.9%.

How many calories are in broth and how to use it correctly during a diet

For nutritionists, it is important not only how many calories are in the broth, but also how much it is consumed., with what products it is combined and on the basis of what it is prepared.

There are several popular diets that use low calorie broths of meat (beef), chicken and fish (or seafood-based).

1. Seven Day Chicken Broth Diet

Despite the fact that the calorie content of meat broth is the highest, it is an excellent dietary dish. Moreover, if it is prepared using poultry meat.

That is why chicken broth, the calorie content of which is very low without the meat itself, is used for a seven-day liquid diet.

Its essence lies in the daily use of 1-1.5 liters of chicken broth, the calorie content of which is low. Thanks to this, a person remains full and at the same time loses weight. Diet bread and herbal tea can be the only additions to it.

2. Effective diet Madeleine Gesta with the active use of vegetable broth

A very interesting diet that allows you to eat some sweet foods, fish and low-fat dairy products. Its basis is vegetable broth, the calorie content of which is insignificant, and the taste is very pleasant due to the addition of spices and herbs.

Breakfast according to this diet is limited to half a liter of still mineral water. An hour after breakfast, it is allowed to drink cocoa with honey. After that, 1.5 liters of vegetable broth is prepared, which is drunk in small portions with an interval of 10 minutes. Then vegetables from the broth are divided and eaten.

As an alternative, a menu is offered based on low-fat yogurt, vegetables and fruits, low-fat fish and dried fruits.

3. Liquid diet with vegetable broth from Julia Vysotskaya

Considering how many calories there are in vegetable broth, this is perhaps one of the most effective weight loss diets.

Breakfast - green tea, water with a slice of lemon and a mug of energy cocktail. The cocktail recipe is simple: in a blender, mix two carrots, one cucumber, half a beet and a lemon, to taste like parsley, celery stalks and ginger root. Freshly squeezed vegetable or fruit juice can be a substitute for it.

Lunch - only vegetable juice.

An afternoon snack is the time when you are allowed to eat a portion of vegetable broth, the calorie content of which helps to reduce weight and satisfy hunger. It will be complemented by a glass of water with lemon.

Dinner - vegetable soup and vegetable juice.

It should be noted that if you do not like chicken broth, you can replace it with lean beef broth, which is also very low in calories. And for those who do not like fish broth too much, the calorie content of which is extremely low, nutritionists recommend taking a closer look at seafood broth recipes.

Ultimately, it doesn't matter how many calories there are in the broth, 40 or 50 - in any case, it will be an exclusively dietary product.

How to normalize nutrition after a long liquid diet

The peculiarity of any long-term liquid diet is that the body weaned from processing coarser and heavier foods, including low-calorie foods. Any broth, in which there are very few calories, is absorbed easily and quickly. That is why, from such a diet it is necessary to exit correctly, gradually and competently adding products to your diet.

Fortunately, the low calorie content of the broth allows you to use it for a long time without the danger of gaining weight. It's also nice that during this time you can lose a few more extra pounds.

After consuming broth for many days, the calorie content of which is very low, other products should be added gradually, no more than one or two per day. It is recommended to start with stewed cabbage and boiled egg white. After that, you can go to cereals in the same broth, the calorie content of which is very low. This allows it to be consumed with additives without harming the figure. Next are fruits, preferably citrus fruits and apples. After that, the amount of broth consumed decreases, and the portions of vegetables and cereals increase. Finally, it is allowed to add yogurt to the diet, and then meat. At the final stage, you can already pamper yourself with dried fruits and nuts.

Calorie content of turkey: 180 kcal *
* average value per 100 grams, depending on the part of the carcass and the method of preparation

Turkey meat is a product that should be present in the menu of everyone who wants to get rid of extra pounds. Turkey meat is high in nutrients and low in fat.

How many calories are in a turkey

The benefits of turkey for the body are due to the beneficial effect on the digestive system, the absence of the likelihood of allergies, the ability to maintain strength for a long time and at the same time not burden the stomach and intestines. Therefore, the product is recommended to be consumed during recovery from many pathologies.

Poultry contains a minimum of carbohydrates and cholesterol. Even when preparing dishes from the fattest parts, one should not fear for the figure.

The product is recommended for athletes and those who wish to emphasize muscle definition. The nutritional value of different parts of the meat does not differ significantly. The calorie content of the breast per 100 g is less than 90 kcal. This part is considered the most dietary. The indicators in the drumstick and thigh of the bird are slightly higher (~ 130 kcal). Most of the fat is found in the legs, wings and skin. In the latter case, the value is about 390 kcal.

Roasted, boiled, baked turkey

The energy value may vary depending on what type of meat is selected (red or white), as well as on the method of heat treatment. This should be taken into account when dieting. The lowest calorie content of boiled turkey fillet is about 130 kcal, and steamed turkey - only 90 kcal. Stewing and baking are also the best ways to cook meat when compiling a healthy diet (120 and 160 kcal, respectively).

A roasted turkey with a calorie content of 165 kcal can be included in the menu for weight loss, but in small quantities.

Nutritionists advise making cutlets from poultry, dumplings and zraza, since the value of the finished dish does not exceed 150 kcal. An excellent source of energy for active people is white poultry meat without skin: digestion slows down, and the feeling of fullness remains for a long time. Compare with from our publication.

Calorie content of minced meat, liver and broth

The highest calorie content of all turkey offal is the poultry liver - about 276 kcal. If we consider the indicator of minced meat, then when using fillets, the calorie content will be insignificant - no more than 200 kcal. It is best to choose only fresh meat with a pleasant smell, pink color and strong structure for further chopping.

The calorie content of turkey broth is only 30 kcal, so you can safely cook soups based on it during a diet. Moreover, the product contains a large amount of protein. It is recommended to use the wings for cooking, but not entirely, but only some of them, so that the dish is not heavy.

Calorie table per 100 grams

To determine with maximum accuracy what is the nutritional value of various parts of poultry meat when compiling a dietary menu, a detailed table of calories per 100 g will help.

The possibility of frequent consumption of the product in question is due to the low fat content. Good digestibility of poultry meat, nutritional value and pleasant taste make it indispensable for weight loss.

Products
Turkey meat - 500 grams
Carrots - 1 piece
Onions - 1 piece
Parsley greens - 1 bunch
Water - 2 liters
Salt to taste

Preparation of food
Rinse 500 grams of turkey meat. Peel and wash the carrots and onions, chop the carrots coarsely. Finely chop the parsley.
How to cook turkey broth
Put the turkey in a saucepan, pour 2 liters of cold water, salt. Put the pan on the fire, bring to a boil, remove the foam with a slotted spoon, cook the broth for 1 hour, then add the onions and carrots, cook the turkey broth for another half hour.
Remove the prepared turkey meat and vegetables, strain the broth.

How to cook turkey broth in a slow cooker
Put turkey meat, onions, carrots in the multicooker bowl, pour 2 liters of water, salt. Select the "Stew" mode, cooking time 2 hours.
Remove the prepared broth from meat and vegetables, strain. Pour the turkey broth into plates, garnish with parsley.

How to make turkey soup

Products
Turkey meat - 500 grams
Long grain rice - 3/4 cup
Onions - 2 pieces
Carrots - 2 pieces
Dill greens - 1 bunch
Vegetable oil - 2 tablespoons
Water - 2 liters
Salt to taste

How to cook turkey broth soup
Rinse a pound of turkey. Rinse the rice under running water. Peel 2 carrots and 2 onions. Grate 1 carrot, coarsely chop the second (for broth). Finely chop 1 onion. Chop the dill greens.

Boil turkey broth. Take out the cooked meat and vegetables. Cut the turkey meat into portions. Fry grated carrots and chopped onions in a pan in vegetable oil for 5 minutes. Put frying in the broth, 3/4 cup rice, cook for 15 minutes over low heat.

If you use a multicooker
Cook the turkey broth in a multicooker bowl. Remove the cooked meat and vegetables. Divide the meat into pieces. Put grated carrots, chopped onions, 3/4 cup rice into the turkey broth. Switch on the "Soup" mode, cooking time 30 minutes.
Pour the soup into bowls, put the boiled turkey meat, garnish with dill.

Turkey meat is considered one of the most important meat products, it contains very little fat and in its properties is similar to rabbit meat. It is not only tasty, but also an extremely healthy product, enriched with vitamins, useful micro- and macroelements. At the same time, the calorie content of turkey meat is low, therefore the product is widely used in the preparation of dietary meals.

Chemical composition

Like many other meat products, turkey meat contains many vitamins from group B, as well as A and K. In addition, it contains trace elements important for the health of children and adults, namely: potassium, calcium, phosphorus, magnesium and many other nutritious substances that play an essential role in the vital processes of all organs and tissues in the body. So, the presence of calcium and phosphorus helps to strengthen the musculoskeletal system, and B vitamins regulate the activity of the brain and ensure proper metabolism; vitamin K strengthens the vascular walls, and retinol improves visual acuity.

It is noteworthy that the amount of phosphorus required for the growth of bones and the maintenance of the functional state of the joints in turkey is the same as in red fish and much more than in all other types of meat.

Moving on to the numbers, they look like this:

Vitamins (per 100 g of product):

retinol (vitamin A) - 10 mcg (1% of the daily intake);
thiamine (vitamin B1) - 0.05 μg (3%);
riboflavin (vitamin B2) - 0.22 μg (12%);
niacin (vitamin B3) - 13.0-13.4 mcg (65-67%);
pantothenic acid (vitamin B5) - 0.63-0.66 μg (12-15%);
pyridoxine (vitamin B6) - 0.32-0.35 μg (18%);
folic acid (vitamin B9) - 9.5 μg (2%);
tocopherol (vitamin E) - 0.3 μg (3%).

Minerals (per 100 g of product):

potassium - 200-210 mcg (1% of the daily intake);
calcium - 10-13 μg (4-5%);
magnesium - 18–20 μg (5–6%);
phosphorus - 200 mcg (20%);
sodium - 85–90 μg (6–7%);
iron - 1.3-1.5 mcg (9-11%);
zinc - 2.3-2.5 mcg (20%);
copper - 90–95 μg (9–10%);
sulfur - 245-250 mcg (20 + -25%);
chromium - 10-11 μg (20-22%);
manganese - 0.01 μg (1.5%).

Amino acids (per 100 g of product):

tryptophan - 330 mg (130% of the daily intake);
isoleucine - 355-960 mg (47%);
valine - 925 mg (25%);
threonine - 875 mg (155%);
leucine - 1595 mg (33%);
lysine - 1650 mg (105%);
methionine - 500 mg (40%);
phenylalanine - 800-810 mg (42%);
argedin - 1180 mg (25%);
histidine - 550 mg (40%).

Calorie content

On average, the calorie content of turkey meat is 197 kilocalories for every 100 g of the finished product. If you cook the carcass with the skin, this parameter will be much higher - up to 220 kcal.

You also need to understand that different parts of the carcass have different energy values, therefore, the number of calories they have varies greatly. Let's say that the calorie content of the breast of this poultry without the skin is only 84 kcal, while the thighs and legs have a much higher energy value, which reaches 145 kcal; the corresponding figure for the wings is even higher - it is approximately 167 kcal per 100 g of boiled product.

Also, the calorie content of turkey meat varies significantly depending on the method of its preparation. For example, breast meat:

boiled - 84 kcal;
steamed - 85 kcal;
stew - 115-118 kcal;
fried - 170 kcal;
baked on the grill and grill - 185 kcal.

Due to its reduced calorie content, white meat is often included in baby food; however, red drumstick meat can also be consumed by people seeking to get rid of unnecessary pounds, however, for this it is worth choosing a product without skin. And, of course, a boiled, stewed and steamed product corresponds to the principles of proper nutrition.

Dishes fried on the stove, barbecue and grill cannot be called dietary in any way.

A protein diet based on turkey meat is very effective, however, several rules should be followed here:

it is forbidden to go on a diet for more than 10 days;
white poultry meat is recommended for lunch and dinner, that is, this meat should be consumed day and evening;
combine turkey with fresh, stewed and baked vegetables: it is best to cook carrots, corn and green peas, from cereals you should give preference to rice;
with a protein diet on turkey meat, it is imperative to include kefir in the diet, as well as a large amount of water, otherwise there may be problems with intestinal motility and digestion.

Keep in mind that people suffering from renal insufficiency are often not recommended to use turkey meat: an increased concentration of protein in it can significantly exacerbate the course of the disease.

The nutritional value

KBZHU turkeys are balanced. There are no carbohydrates in turkey meat, and only veal can compare with poultry in terms of fat content. There is very little harmful cholesterol in the product - no more than 75 mg for every 100 g of the product. This is a rather low figure, which is why turkey is recommended for people suffering from morbid obesity and atherosclerosis.

But the protein content in turkey, on the contrary, is high, and in a form that is easy for the human body: it has been proven that protein from this product is absorbed by 94 percent or more, this figure is higher than that of rabbit and chicken. That is why, when eating turkey, a feeling of satiety comes much faster and lasts longer than when taking other types of meat. Turkey meat is rich in polyunsaturated fatty acids, which have a beneficial effect on the functioning of the heart, blood vessels and brain.

The ratio of proteins and fats in turkey pulp varies depending on the cooking technology of the product; so, BJU, based on 100 g of product, leaves:

boiled - 20/6/0;
in stew - 14/6/0;
fried - 27/6/0;
grilled - 28/9/0.

Glycemic index

Turkey is an optimal food for people with diabetes due to its glycemic index (GI).

First, a little theory.

In medicine, products are divided into three categories:

from 0 to 50 IU is a low GI;
from 50 to 69 - average GI;
70 and more - high GI.

People with diabetes should give preference to those foods that have as low a GI as possible, in extreme cases - an average one, since foods with a high status cause a sharp increase in blood sugar levels, which inevitably causes glycemia. As a result, the patient's condition deteriorates sharply up to the onset of a diabetic coma.

The glycemic index of turkey meat is 0 - this is a product that does not in any way affect blood sugar levels when consumed, which means that it can and should be included in your diet for diabetics.

However, all this is only true if you are dealing with skinless meat. If you cook meat with it, then the index will be quite high, and the fat content of the finished dish will be increased, therefore, before boiling or baking the meat, the entire skin must be removed.

Low Calorie Recipes

Here are some recipes for dietary meals with a minimum calorie content that can be made from turkey meat.

Steam cutlets

Steamed turkey cutlets are very tasty and healthy. In order to cook them, it is necessary to skip in a meat grinder 500 grams of meat with 1 head of onion and 2-3 cloves of garlic. Then soak 40 g of white bread in water or milk for about a quarter of an hour, squeeze, mix with minced meat, add a chicken egg, salt, pepper and form cutlets.

Prepared semi-finished products are placed in a multicooker and cooked in the "steamed" mode. The dish can be served after 35-40 minutes.

Cabbage rolls

Consider the recipe for making turkey cabbage rolls step by step.

The cabbage leaves are separated from the head of cabbage, boiled for a couple of minutes in boiling water, then it is necessary to cut off all the thickenings.
Boil 150 grams of brown rice in a separate container.
Using a blender or a meat grinder, 350 g of turkey is ground, boiled rice, 1 chicken egg, as well as salt and seasonings to taste are added to the minced meat, after which everything is thoroughly mixed.
For a spicy sauce, mix 250 ml of water, 150 ml of tomato juice, 150 ml of liquid cream and 100 g of fried onions, you can also add ground pepper to your taste.
The minced meat is wrapped in cabbage leaves, placed in a frying pan and poured with the prepared sauce. The meatballs are cooked in the oven under a closed lid for about 45–55 minutes.

Boiled turkey

A very simple, but at the same time appetizing and healthy dish is boiled turkey meat. For its preparation, the water is brought to a boil and the meat, carrots, lavrushka leaf and spices are lowered, salted and boiled for about half an hour.

After that, the meat is removed and cut into small pieces.

If you took turkey legs to prepare such a dietary dish, then the cooking time will be 60 minutes. This meat is served with vegetable stew.

Roll

A good alternative to sausage can be a turkey roll. To prepare it, the poultry fillets are washed and cut in the middle so that one large piece is obtained; gently beat the meat with a kitchen hammer so that all parts of the piece are the same size.

After that, the bell pepper is cleaned of grains, cut into strips and thrown into boiling water for a couple of minutes, then taken out, peeled off and placed on top of the meat. Grated cheese and chopped greens are also added, after which they are wrapped in a roll, stitched with thread to maintain their shape, wrapped with cling film and sent to boiling water for 2-2.5 hours.

After boiling, the roll is taken out, cooled and sent to "reach" in the refrigerator for 2.5-4 hours.

Boiled pork

With diabetes mellitus, atherosclerosis and obesity, turkey boiled pork can be advised.

Stir salt and pepper in 1 liter of water and put 1 kg of turkey fillet in it for 10-12 hours. When the specified time has elapsed, the turkey is removed and dried with paper towels.

Chop a couple of garlic cloves and rub the meat with them. While it is saturated with the aroma of garlic, in a separate bowl, mix vegetable oil with mustard and soy sauce. Fillets are greased with the prepared mixture from all sides, wrapped in foil and sent to a preheated oven for 30 minutes.

There is no need to check the readiness of the boiled pork and open the foil; it is also not recommended to unfold the pork until it cools completely: only in this case the dish will turn out to be more spicy and juicy.