Chicken breast, especially boneless and skinless is the most respected form of lean protein that is also very tasty. Additionally, it is low in calories, yet high in protein, which makes it perfect for weight maintenance. Besides it being a fat burning powerhouse, chicken breast is also bring along numerous health benefits that are essential for maintaining good health.
Calories and Nutritional Value of Chicken Breast
- 1 Calories and Nutritional Value of Chicken Breast
- 2 Health Benefits of Chicken Breast
- 3 Quick and Easy Chicken Serving Ideas
100 grams of chicken breast meat has 165 calories, while half a breast without skin and bone (86 grams) packs 142 calories. A 140-gram cup of chopped chicken breast meat has 231 calories. Similarly, 200 grams of the meat would have about 340-350 calories, with about 13 grams denoting fat. Although this is a very healthy meal option, you have to be extra careful about what else you consume with the meal. If you wash down the chicken breast meat with a large soda, you are very likely to ruin all the benefits offered by this healthy meal. Exercise is a common and very effective means of offsetting all these added calories.
Nutritional Value- Based On a 100 Grams
- 4 g of total fat
- 3 mcg of Vitamin B12
- 85 mg of cholesterol
- 74 mg of sodium
- 0% dietary fiber
- 31 g of protein
- 0 IU of Vitamin A
- 3 mg of Vitamin E
- 3 mcg of vitamin K
- 1 mg of Thiamin
- 7 mg of niacin
- 0 mcg of Folate
- 0 mg of Pantothenic Acid
- 3 mg of Choline
- 2 mg of Betaine
- 0 mg of calcium
- 0 mg of iron
- 0 mg of Magnesium
- 6 mg of Vitamin B6
- 228 mg of phosphorus
- 256 mg of potassium
- 0mg of sodium
- 0 mg of Zinc
- 2% copper
- 1% manganese
- 1 mg of Riboflavin
- 6mcg of selenium
At first glance, many people are taken aback seeing the high level of cholesterol, but it only accounts to 24% of your total daily-recommended value, which means you will be fine as long you don’t take good care of what you eat besides the chicken meat.
Half a chicken breast comes with 142 calories and only 3 grams of fat. What we learn from chicken breast nutrition is there are zero carbs, fiber and sugar, but 27 grams of protein! Additionally, you can get a plentiful supply of essential vitamins such as vitamin E, vitamin B6 and vitamin B12, along with other important vitamins necessary for the smooth functioning of the body. These include niacin, riboflavin, pantothenic acid and thiamin.
Minerals, that are also very beneficial for the body, are found in abundant supply in just a single serving of chicken breast meat. For instance, selenium and phosphorus account up to more than 20% of the daily-recommended mineral intake. Small but helpful quantities of iron, calcium, zinc and potassium are also present in chicken breast meat.
Chicken is one of the biggest suppliers of protein usually found in people’s meals. The quantity of protein found in 100 grams of chicken equals 18 grams. Protein plays a key role in our diet, and is a product of amino acids, which are the foundation of our muscles. The daily-recommended intake of protein is 1 gram per every kilogram of the body mass. For athletes however, the number is a little different, and the daily protein requirement is around 0.6 grams to 0.9 grams per each pound, which is more than double of the daily regular requirement.
Minerals and Vitamins
Chicken is not only plentiful in protein, but also in minerals and vitamins, both of which are extremely helpful in enabling our body to perform various activities. Vitamins B, for instance, are useful in preventing problems like cataracts and different skin disorders, eliminating weakness, boosting immunity, improving the nervous system, regulating digestion, along with preventing heart disorders, migraine, diabetes, high cholesterol and grey hair.
Vitamin A assists in building the vision while vitamin D helps in bone strengthening by promoting calcium absorption. Minerals like iron help in the formation of hemoglobin, increasing muscle activity and eradicating anemia. Sodium and potassium are electrolytes, and phosphorus helps in tackling weakness and metabolic issues, promoting bone health, and improving brain function.
Health Benefits of Chicken Breast
Diets that have high levels of protein are known to effectively reduce weight, and chicken is one the most common foods for weight loss since it brings high protein content along with all the other essential nutrients. Trials and studies show that substantial weight loss was noted in those people who regularly snacked on chicken.
Blood Pressure Control
Chicken consumption has proven to be useful in regulating blood pressure. The study involved participants who were experiencing hypertension. The diet also included nuts, fruits, vegetables and low-fat dietary products.
Reduced Risk of Cancer
Studies show that the risk of colorectal cancer was higher in non-vegetarians who consumed high amounts of ham/pork, red meat as compared to fish and chicken eaters. In fact, the risk of cancer in the latter group of people was actually reduced.
Reduced Risk of High Cholesterol
The amount of cholesterol and saturated fat present in red meat such as lamb, beef, and pork is comparatively very high as compared to the levels found in chicken, vegetables and fish. Hence, the American Heart Association (AHA) recommends consuming fish or chicken in place of red meat to reduce the risk of high cholesterol and subsequent development of different heart diseases. It is important to note, as per the suggestion of AHA that the consumption of chicken and fish should also be kept to normal levels, as over consumption of the foods can lead to different heart diseases or strokes.
Chicken is rich in an amino acid known as tryptophan, which provides your body with the relaxing feeling. In fact, if you happen to be feeling a little depressed, eating some chicken breast meat will boost the brain’s serotonin levels, improve your mood, blast the stress and lull you to sleep.
Prevents Bone Loss
Due to its high protein content, eating chicken will help fight bone loss and thus reduce the risk of arthritis and osteoporosis.
The presence of Vitamin B6 promotes metabolic cellular reactions and enzymes, which means that consuming chicken breast meat will maintain the health of your blood vessels, keep your energy levels high, and boost metabolism so your body can burn more calorie and maintain a healthy activity level and weight.
Quick and Easy Chicken Serving Ideas
You can do so much with this healthy and tasty bird, but if you are pressed for time and trying to watch your weight, the following 5 recipes are for you!
Simply add roasted chicken breast, cranberries or cherries, halved pitted grapes, boiled mushrooms, diced green onions and cubed apple to a bowl and mix well. Add a hint of salt and pepper as per your preference.
Prepare two toasted slices of bread and coat them with butter. Now add to the bread slices of beetroot, cucumber, capsicum, onion, and cooked chicken. Add salt and pepper for added taste and serve with mayonnaise or ketchup.
Season salt and paprika over a medium-sized cut chicken breast chunks. Dip all the chunks in egg white and then dip them into a mixture of crushed cornflakes. Prepare your baking tray with some grease and put the chicken chunks on top of it. Cook in the microwave or oven until ready.
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Chicken Breast with Stuffed Spinach
In a big skillet, sauté one or two onions using olive oil until they turn golden brown. Next, steam the spinach separately and add to it some salt, pepper and a dash of lemon zest if you prefer the taste. Keep it aside. Dice the chicken into chunks that are large enough to fit in a small roll. Use these diced breast chunks to roll up the spinach. Once you have the pieces wrapped up in the vegetable, secure them with a toothpick. Next, add a little more oil to the same skillet and cook the chicken until it becomes golden brown. Throw away the toothpicks and serve.
Lemon and Pepper Breast
If you like the taste of a tangy chicken, simply sprinkle some lemon pepper seasoning on the piece of chicken breast. You can easily find this seasoning on any local store and even online. Next, squeeze out one lemon or half a lemon onto both the sides of the chicken and let it marinate for about 30 minutes or so. Make some small holes in the chicken breast piece for the lemon juice to fully soak in and release its flavor. Bake the chicken at around 400 F until it is fully cooked. You can add other spices and seasonings of your choice, and this makes a great recipe especially if you are trying to control your weight. Furthermore, it is quite simple to make and will be ready in no time.