Most athletes eat at least 2-3 chicken breasts per day, since white chicken meat 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 specifically on chicken breasts - both due to their low price and ease of preparation.

Unfortunately, cheap chicken fillet is one of the dirtiest types of meat in terms of its content of toxins and preservatives. If you are concerned about your health, first think about what additives are fed to the chicken so that it increases its weight by several kilograms per month, and then leave the chicken breast in the refrigerator for a week to see that the meat does not even begin to spoil.

The Hidden Dangers of Chicken Meat

Chicken meat is an extremely favorable environment for the growth of various bacteria, significantly superior to beef and pork in this regard. It is strictly not recommended to use the same cutting board for chicken and other foods (especially 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 crammed into cages - as a result, they end up covered in feces from head to toe. When slaughtering chickens and cutting up their carcasses, some of the feces inevitably ends up on the chicken meat. That is why industrially produced chicken must undergo disinfection using chlorine and other toxic gases.

The 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 drugs 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 deteriorate its health, whether it will lose its sight and whether it 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, etc., their content in even domestic chicken fillets does not exceed 5-7% of the daily value - a serving of boiled potatoes contains 4-5 times more potassium than a serving breasts. In addition, industrial chicken breast contains significantly fewer minerals.

The situation with vitamins is even worse. Unlike fruits, any meat, including chicken, does not contain any significant amount of vitamins. A standard serving (half a chicken breast) will provide only 60% of the daily requirement for vitamin B 3 and 30% of the daily requirement for vitamin B 6 (1). However, these vitamins are available in much larger quantities in all cereals.

BJU and calorie content of chicken breast

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Carrageenan for bulking 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 that flows out of a chicken breast when frying it in a frying pan does not come 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 pseudo-plastic, 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, 30-40% of the weight of a chicken breast is due to this gel.

How to choose chicken meat?

If you eat chicken rarely enough, then one serving of industrial chicken breast is not likely to cause any harm to your health. However, if you decide to follow a protein diet to lose weight or gain muscle, and switch 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 kept in the refrigerator. The chicken quickly begins to smell unpleasant and change color, first to yellow, then to gray. If a purchased chicken fillet sits quietly in the refrigerator for a week, then it definitely contains a lot of preservatives.

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It is traditionally believed that chicken breast is the best choice for the diet of athletes and people who want to lose weight due to its low calorie content and high protein content. However, few people think about how dangerous daily consumption of industrial chicken in huge quantities can be to health.

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 the main meat dish in many sports and therapeutic diets. Read all about chicken breast: nutritional value, value, average weight of the product in this article.

Nutritional value

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, our body receives the necessary nutrients, without which a full-fledged human existence is impossible.

• Most essential amino acids enter the body only with food, since the body is unable to reproduce them on its own. Doctors and nutritionists consider two amino acids out of the twelve that are contained 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 human wakefulness, as well as for 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 nonessential amino acids that are involved in all biological processes in the body. Particularly important among them is arginine, whose mission is to maintain the working condition of joints and help them recover from injuries.

• Unsaturated fatty acids that help the body rebuild and adapt to heavy physical activity.
• Polyunsaturated fatty acids Omega-3 and Omega-6, which are responsible for the condition of the skin, hair, nails, and have a beneficial effect on mental activity and performance.
• Omega-9 monounsaturated acid, which resists cancer and inflammatory processes.
• Vitamins of group 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 - important components in many biochemical reactions and physiological processes in the body. Without them, human growth and full development is impossible.

Calorie content

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 chop or soufflé of breast meat weighing 200 grams, cooked without fat, is an excellent snack that can satisfy acute hunger in both healthy people and those on a strict diet.

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

When we talk about chicken breast, we take into account the entire product, including the skin and bones on the breast. Adherents of healthy food prefer to remove the skin before cooking, but it contains a good part of all those beneficial substances for which we value this meat.

Chicken skin is rich in calcium. There are as many as 18 grams of calcium per 100 grams of skin. The unsaturated fats contained here are not dangerous at all, but are beneficial for our body. The only downside to maintaining a diet is the calorie content of the poultry skin: 212 kcal per 100 grams, but this does not prevent you from sometimes using it together with fillet to prepare some dishes in order to fully receive the nutritional elements important for the body.

Weight

To prepare some dishes, it may be necessary to know the exact weight of one poultry breast. This indicator 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 that are more mature or raised in private farmsteads will have a larger breast. Small breeds of chickens, young birds, or birds raised in large poultry farms will have less voluminous breasts.

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

The average weight of one chicken will be 700 grams.

• The weight of fillet with skin, carefully separated from bones and joints, is approximately 500 grams.
• The weight of the poultry flesh without skin and bones is 450 grams. Half a fillet weighs 225 grams.
• The weight of fillet in 100 grams of such a breast is (450/700) x 100 = 64 grams.
• Weight of fillet from 200 grams of breast 64x2 = 128 grams.
• Chicken skin can be denser with a larger layer of subcutaneous fat.
• The pulp from the seed 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 prepare tasty and healthy food from its fillet.

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

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 fried fillets. 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.

Boiled chicken fillet is the main product of most low-carb diets, as it contains a minimum of calories. Unlike chicken drumsticks, wings and thighs, breast contains less fat and tastes almost the same. It is chicken fillet that is popular in the diet of most athletes, as it contains a large amount of animal protein and vitamins and minerals necessary for the functioning of the body.

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BJU content per 100 grams of chicken fillet

Chicken breast is a dietary food. Knowing the protein content in it, you can easily calculate how much of the product you need to eat. For the normal functioning of the human body, it is necessary to consume 80 grams of protein per day. There are at least 23 grams of protein per 100 grams of finished fillet. To meet the daily requirement, you need to eat 300 grams of this meat, taking into account other products.

Due to its high protein content, breast meat is ideal for reducing body weight without harming muscle mass.

Based on the type of meat preparation, the content of BJU per 100 grams changes as follows:

Fresh chicken has a lower protein level compared to oven-baked and boiled chicken. This is explained by the fact that during cooking, about 20% of the water disappears. Therefore, a 100-gram fillet after cooking weighs 75-80 grams. As a result, the amount of protein in chicken breast increases after processing.

Fillet is easily digestible and does not burden the gastrointestinal tract. For this reason, you can eat it even in the evening without fear of gaining extra pounds. It refers to the white type of meat, according to doctors, culinary specialists and nutritionists. The dietary product contains much less fat compared to red meat. There is a negligible amount of carbohydrates in it. The red variety includes beef, pork, lamb, and turkey.

Calories and vitamins

The calorie content of raw chicken does not exceed 113 kcal per 100 grams. Skinless breast contains an average of 114 kcal. Depending on the cooking method, sirloin contains the following number of calories:

• boiled - 137;
• smoked - 117;
• steamed - 113;
• fried - 161.8;
• baked - 119.3;
• grill - 166.

Composition of the dietary product indicating the percentage:

• water -60%;
• protein -25%;
• fats - about 8%;
• the remaining 7% is divided between elastin, collagen, amino acids and protein compounds.

Chicken dishes not only look appetizing, but are also rich in microelements and vitamins. The amount of nutrients per 100 grams of white meat is indicated in the table:

In addition to the above substances, chicken contains 84.9 mg of magnesium, 62.3 mg of sodium, 75.8 mg of chlorine, 172.5 mg of phosphorus, 295 mg of potassium, 9.4 mg of calcium. The meat contains the following microelements (daily requirements are indicated in parentheses):

• iron - 1.81 mg (9.3%);
• iodine - 6.89 mcg (4.7%);
• cobalt - 13 mcg (118%);
• manganese - 0.03 μg (1.3%);
• copper - 74 mcg (8.3%);
• fluorine - 0.13 mg (8.5%);
• chromium - 8.49 mcg (19.2%);
• zinc - 1.51 mcg (16.8%).

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.