Chicken is one of the most frequently used meat products around the world. It is especially popular among people who care for their figure, because it is an excellent source of protein. Products containing high level Protein are indispensable assistants in muscle mass and weight loss.

However, the chicken comes in various cuts, including breasts, hips, wings and legs. These parts contain miscellaneous number Squirrel, fat and calories, so each of them has its own purpose.

In this article, I will tell you how much protein is in different parts Chicken, including breasts, hips, wings and legs.

Chicken breast

Breast is one of the most popular parts of the chicken.

Chicken breast, cooked without skin, contains: 31 grams of protein and 165 calories per 100 grams of product. 80% of calories comes from the protein, and 20% from fat.

Chicken breast is especially popular among people who are engaged in bodybuilding and those who want to lose weight. The high level of protein and low calorie content means that it can be used in large quantities, without fearing to dial excess fat.

One chicken breast on average contains 54 grams of protein and 284 calories

Chicken thigh

The prepared thigh without leather and bones contains 26 grams of protein and 209 calories per 100 grams of the product. 53% of calories comes from the protein, and 47% from fat.

Interestingly, chicken thighs have a little more dark colorthan chicken breast. This is because the legs of the chicken are more active and contain more myoglobin. It helps to provide active muscles with oxygen, and also makes them more dark.

Some people believe that the dark color of the chicken thighs gives them a more juicy taste.

One chicken thigh on average contains 13.5 grams of protein and 109 calories

Shin

One chicken shin without skin and bones contains 28.3 grams of protein and 172 calories per 100 grams of the product. 70% calorie comes from the protein, and 30% from fat.

One chicken shin without skin on average contains 12.4 grams of protein and 76 calories.

Most people eat skin shin. An average skinpit contains 112 calories. 53% calories comes from protein and 47% of fat

Chicken wing

One chicken wing without leather and bones contains 30.5 grams of protein and 203 calories per 100 grams of the product. 64% calorie comes from the protein, and 36% of fat.

One chicken wing without leather on average contains 6.4 grams of protein and 42 calories.

As in the case of the shin, most people eat chicken wings With leather. The chicken wing with skin contains 99 calories. 39% calorie comes from protein and 61% of fat

What part of the chicken should be for maximum benefit?

The choice of part of the chicken for meals depends on your health and fitness goals.

Although all parts of chicken are excellent protein sources, some of them have it less than others. Additional fat in the thigh, shin and wings can benefit some goals, but to prevent others.

If you are trying to lose weight, then chicken breast - the best choice For you. This part contains less calories and more protein.

People who want to keep their muscular weightAlso benefit from eating chicken breast. It contains a large number of Protein, which is the most important factor when it comes to choose which part of the chicken is. For example, chicken breast is ideal for people who are engaged in bodybuilding.

Nevertheless, people who follow low carbohydrate diet can benefit from the use of more fat parts of chicken, as they need a large amount of fat in their diet.

If your goal is to grow muscle and gain weight, you need to eat more calories than spending your body. People who fall into this group can benefit from the use of more fat parts of chicken, as they contain more calories.

From which you can cook many dishes. It contains very little fat compared to ham, wings and other edible pieces of birds, while possessing almost the same taste. Those who sits on a diet or want to enrich their diet with an additional number of animal squirrel, chicken breast is best suited. Coiled or grilled either baked with vegetables, it will be a beautiful second dish for lunch or serve as a full dinner. About how much protein in chicken breastAs well as about the energy and mentioned product you will learn from our article. Using this meat, you will receive a sufficient amount of nutrients at a minimum of fat. Is it not what you need?

The nutritional value

Chicken breast - this is only 110 kcal per 100 grams of the product, while from fat you get only 11 kcal (this is about 1.2 g of fat per 100 g of meat), and the protein in it is as many as 23 grams! Considering that the body per day is required about 80 g of this valuable food element, you can calculate that 300 grams of the product under consideration (without skin and bones) will help you. Knowing how much protein in chicken breast, athletes and people who need a diet with a high content of protein or sitting on the corresponding diet can calculate the required amount of consumption of this meat per day.

Preparing delicious chicken breast

It is quite boring daily to eat, so sometimes you can diversify your menu and cook meat at the same time. The dish is prepared in two stages: first the breast is boiled, and after the sour cream sauce is poured and extinguished. For cooking you will need:

• whole breast on the bone or fillet (approximately 300 g);
• 100 ml of sour cream 10% fatty;
• 1 small scan of a bunk;
• spices - salt, bay leaf, black pepper (to taste).

First you need to boil meat. To do this, put it in the cold, slightly salted water, put on the stove and cook 15 - 20 minutes. Do not digest - in this case, the breast will get dry and harsh. After cutting it into small pieces, lay out in a separate pan, pour sour cream, add a pre-cut and roasted onions to a light golden color, season all with spices - salt, black pepper and laurel sheet - and mix. Then poured with water (it should cover the products by about 2/3) and put the minutes for 15 minutes on the middle fire. When most of the liquid is discharged, the dish is ready. It can be separated separately, and even better suck with a garnish of vegetables, cooked on a pair, either with a light vegetable salad. Owning information about how much protein in chicken breast is easy to calculate that this dish will provide you with approximately 70 grams of valuable substance, that is, practically daily norm. That's so simple, tasty and useful.

Festive chicken breast salad

With all the variety of recipes for cooking dishes from this nutrient meat, it is worth paying special attention to the salad. Its preparation is characterized by simplicity and ease, and the taste is so excellent that it is not ashamed to submit it to festive table. Prepare:

• 500 g boiled fillet (on how to cook meat, read in the previous recipe);
• 50 g of purified walnut;
• 1 small clove of garlic;
• sour cream for refueling;
• spices - salt and pepper.

The process will not take 10 minutes - the boiled breasts cut into small pieces or split into fibers of the thorough. Nuts shred in a coffee grinder or with a knife. Add to meat. Garlic skip through the press and send to the salad, and then fill the entire mass of the sour cream. Stir, salt and pepper in taste. Salapta can be decorated with greens - crushed dill, green onions or parsley. Knowing how much protein in chicken breast (approximately 23 g per 100 g of the finished product), let's calculate the nutritional value of the dish. Based on the fact that one portion of salad is about 150 g, then, with pleasure, eating it, you get 34.5 g of pure protein. Be sure to use these (or other similar to our) recipes to please relatives and loved ones not only delicious, but also extremely nutritional dishes.

Now you know how much useful can give you and your family chicken breast. How much protein! And the almost complete absence of calories (compared to other types of meat) plus a pleasant variety. It is necessary to take note of those who care about a healthy diet for the whole family.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Chicken fillet is usually called white meat, purified from skin, cartilage and bones. Chicken fillet is considered the most dietary meat out of the whole, thanks to the smallest number of fats and food fibers (Calorizator). Fresh chicken fillet It has a pink-brick color, a pleasant smell of chicken meat, the taste of cooked fillet is neutral.

Calorie chicken fillet

The caloric content of chicken fillets is 110 kcal per 100 grams of the product.

Chicken fillet is a record holder for the content of an easy-to-live animal protein, which is necessary not only to the muscles, but also the whole body as a whole for the construction of cells. The product contains vitamins, especially a lot, as well as supporting the high level of hemoglobin in the blood. Compared, for example, with chicken headsIn chicken fillet four times less fat, so the product is great for dietary and unloading power. In case of stomach diseases, it is recommended to use boiled chicken fillets, because it has the smallest digestion time.

Harm chicken fillet

In rare cases, chicken fillet can provoke occurrence allergic reactionsEspecially if the fillet is cooked in the skillet.

Chicken Fillet Slimming

Boiled chicken fillet is one of the main ingredients of many diets, especially for athletes that build up muscle mass or in the "drying period". Everyone wishing to keep their weight under control will suit

Chicken fillet is offered in several versions - chilled or frozen. It is preferable, of course, chilled fillet, the freshness of which is checked visually - the painting of chicken meat must be homogeneous and not too bright, tactile - when pressed to the surface of fillet, the recess should quickly disappear, otherwise you are frost-frozed fillet. Nasty smell Also is the reason for refusing to purchase the product. When buying a frozen chicken fillet, you should give preference to small packages, in which one or two pieces are located, while you need to monitor the ice layer on the surface of the product.

Chicken fillet in cooking

Chicken fillet - one of the universal products that can be prepared different ways - Boil, fry, put out, bake, cook on the grill or in smokehouse. From chicken fillet prepare mince for cooking meat or casserole, you can finely cut fillets, add seasonings, egg and mayonnaise (any taste in taste), onions and some flour, mix and fry in the form of pancakes. The perfect chicken fillets are traditionally considered to be cooked for a couple of broccoli and cauliflower, salad of greens or rice.

Read more chicken meatFor its benefits and how to reduce the caloric content of the product, see the video clip of the TV shows "On the most important thing".

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Chemical composition and nutritional analysis

Nutritional value and chemical composition "Chicken breast (fillet)".

The table shows the content of food substances (caloric content, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible part.

Nutrient.	amount	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% norm
Calorie	113 kcal	1684 kcal	6.7%	5.9%	1490 g
Proteins	23.6 G.	76 g	31.1%	27.5%	322 g
Fat.	1.9 g	60 g	3.2%	2.8%	3158 g
Carbohydrates	0.4 g	211 G.	0.2%	0.2%	52750 g
Water	73 g	2400 g	3%	2.7%	3288 G.
Ash	1.1 g	~
Vitamins
Vitamin B1, Tiamine	0.07 mg	1.5 mg	4.7%	4.2%	2143 G.
Vitamin B2, Riboflavin	0.07 mg	1.8 mg	3.9%	3.5%	2571 G.
Vitamin RR, NE	7.69 mg	20 mg	38.5%	34.1%	260 g
Niacin	10.9 mg	~
Macroelements
Potassium, K.	292 mg	2500 mg	11.7%	10.4%	856 g
Calcium, CA.	8 mg	1000 mg	0.8%	0.7%	12500 g
Magnesium, MG.	86 mg	400 mg	21.5%	19%	465 g
Sodium, Na.	60 mg.	1300 mg	4.6%	4.1%	2167 G.
Phosphorus, Phosphorus	171 mg.	800 mg	21.4%	18.9%	468 g
Chlorine, Cl.	77 mg	2300 mg	3.3%	2.9%	2987
Microelements
Iron, FE.	1.4 mg	18 mg	7.8%	6.9%	1286
Iodine, I.	6 μg	150 μg	4%	3.5%	2500 g
Cobalt, Co.	9 μg	10 μg	90%	79.6%	111 G.
Manganese, MN.	0.02 mg.	2 mg	1%	0.9%	10000 g
Copper, Cu.	80 μg	1000 μg	8%	7.1%	1250 g
Molybdenum, Mo.	11 μg	70 μg	15.7%	13.9%	636 g
Fluorine, F.	130 μg	4000 μg	3.3%	2.9%	3077 G.
Chrome, CR	25 μg	50 μg	50%	44.2%	200 g
Zinc, Zn.	1.3 mg	12 mg	10.8%	9.6%	923 G.
Indispensable amino acids
Arginine *	1.82 g	~
Valin	1.3 g	~
GISTIDIN *	1.32 g	~
Isoleucine	1.13 g	~
Leucine	1.98 g	~
Lysine	2.64 G.	~
Metionine	0.45 g	~
Methionine + cysteine	0.87 g	~
Thronin	1.11 G.	~
Tryptophan	0.38 g	~
Phenylalanine	1.06 g	~
Phenylalanine + tyrosine	1.96 g	~
Replaceable amino acids
Alanine	1.3 g	~
Asparagic acid	1.94 g	~
Hydroxyproline	0.21 g	~
Glycine	0.92 g	~
Glutamic acid	2.83 g	~
Proline	1.01 g	~
Serine	1.01 g	~
Tyrosine	0.9 g	~
Cysteine	0.43 g	~
Sterols (sterols)
Cholesterol	10 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	0.51 g	mAX 18.7 G.
14: 0 Miristinova	0.01 g	~
16: 0 Palmitic	0.4 g	~
18: 0 Stearinovaya	0.09 g	~
20: 0 Arahinova	0.01 g	~
Monounsaturated fatty acids	0.71 g	from 18.8 to 48.8 g	3.8%	3.4%
16: 1 palmitolein	0.12 G.	~
17: 1 heptadecene	0.01 g	~
18: 1 oleic (Omega-9)	0.58 g	~
Polyunsaturated fatty acids	0.22	from 11.2 to 20.6 g	2%	1.8%
18: 2 Linoleiac	0.19 g	~
18: 3 Linolen	0.01 g	~
20: 4 Arachidon	0.02 g	~
Omega-3 fatty acids	0.01 g	from 0.9 to 3.7 g	1.1%	1%
Omega-6 fatty acids	0.21 g	from 4.7 to 16.8 g	4.5%	4%

Energy value Chicken breast (fillet) It is 113 kcal.

Main Source: Skurichin I.M. and etc. Chemical composition Food products. .

** This table indicates the average norms of vitamins and minerals for an adult. If you want to know the rules, taking into account your sex, age and other factors, then use the application "My healthy ration."

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The nutritional value

Portion size (g)

Balance nutrients

Most products cannot contain a complete set of vitamins and minerals. Therefore, it is important to eat different products to replenish the needs of the body in vitamins and minerals.

Analysis of calorie productivity

Share of Calorie

Treatment of proteins, fats and carbohydrates:

Knowing proteins, fats and carbohydrates in calorie content can be understood as far as the product or diet complies with the norms healthy nutrition or the requirements of a certain diet. For example, the US Department of Health and Russia recommend 10-12% calories from proteins, 30% of fats and 58-60% of carbohydrates. Atkins's diet recommends low consumption of carbohydrates, although other diets focus on low fat consumption.

If the energy is spent more than comes, the body begins to spend fat stocks, and the body weight decreases.

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Useful properties Chicken breast (fillet)

Energy value, or calorie - This is the amount of energy released in the human body from food in the process of digestion. The energy value of the product is measured in kilo-calories (kcal) or Kilo-Joules (CJ) per 100 grams. Product. Cylolaria used to measure energy value Foods, also bears the name "Food Calori", therefore, when specifying calorie content in (kilo) calories, the counterpart is often lowered. Detailed tables Energy value for Russian products you can see.

The nutritional value - The content of carbohydrates, fats and proteins in the product.

The nutritional value food Product - a set of properties of the food product, in the presence of which the physiological needs of a person in the essential substances and energy are satisfied.

Vitamins, organic substances necessary in small quantities in the food diet of both human and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily need of a person in vitamins is only a few milligrams or micrograms. In contrast to inorganic substances, vitamins are destroyed with strong heating. Many vitamins are unstable and "lost" during cooking or when processing food products.

Boiled chicken fillet is the main product of most fermite diets, as it contains a minimum calorie. Unlike the legs, wings and huts, the chicken, the breast includes less fats, while it is almost the same. It is a chicken fillet that is 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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Contents on 100 grams of chicken fillet

Chicken breast is a dietary food. Knowing the protein content in it, you can easily calculate how much 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. Per 100 grams of finished fillets account for at least 23 grams of protein. To provide a daily rate, you need 300 grams of this meat, taking into account other products.

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

Based on the type of cooking, the content of BPU is 100 grams as follows:

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

Fillet is easily absorbed and does not load gastrointestinal. For this reason, it can be eaten even in the evening, without fearing to gain extra kilograms. It refers to the white kind of meat, according to physicians, cooks and nutritionists. The dietary product contains much smaller fat compared to red meat. Carbohydrates in it insignificant. Reduced beef, pork, lamb, turkey.

Calorie and vitamins

Calorie of crude chicken does not exceed 113 kcal per 100 grams. Breast without skin includes an average of 114 kcal. Depending on the preparation method, the Filee Part contains the following calorie:

• boiled - 137;
• smoked - 117;
• for a couple - 113;
• fried - 161.8;
• baked - 119.3;
• grill - 166.

The composition of the dietary product indicating the percentage ratio:

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

Dishes from chicken not only appetizing, but also rich in microelements and vitamins. amount useful substances Per 100 grams of white meat indicated in the table:

Name Vitamin	Content, mg.	Day need,%
A1.	0,073	7
B1.	0,06	4,5
B2.	0,8	4,3
B4.	74	14
B5.	0,85	10
B6.	0,42	23
B9.	0,0043	1,2
B12.	0,00062	0,25
C.	1,85	3,2
E.	0,19	1,5
H.	0,009	21
Pp.	11,5	54,3

In addition to the above substances, 84.9 mg of magnesium 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 calcium. The meat contains the following trace elements ( daily need Specified in brackets):

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

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