Have you ever consulted the calories the chicken has? Surely yes! But you must keep in mind, that calories are not everything. That’s why we’re going to go further, and we’re going to show you the chicken breast nutrition value and how it varies according to the way we cook it. Let’s go!
Nutritional Value of Food
Before we start talking about chicken breast, we are going to give a general review about the nutritional value of the food. An important point to take into account, when choosing the ingredients of our meals. Because the most important thing of a food, besides its calories, is its origin.
The nutritional value of food helps us to know both the macronutrients (Proteins, Carbohydrates and Fats) and the micronutrients (Vitamins and Minerals) that give us a food, controlling their calories. This information is in the packaging of any food and can be really useful to us.
With this information, we can ensure that the calories that keep us active, are of quality and we are providing the body with everything it needs to function properly.
- Amount Per 100 grams
- Calories 165
% Daily Value
- Total Fat 3.6 g | 5%
- Saturated fat 1 g | 5%
- Polyunsaturated fat 0.8 g
- Monounsaturated fat 1.2 g
- Cholesterol 85 mg | 28%
- Sodium 74 mg | 3%
- Potassium 256 mg | 7%
- Total Carbohydrate 0 g |0%
- Dietary fiber 0 g | 0%
- Sugar 0 g
- Protein 31 g | 62%
- Vitamin A | 0%
- Vitamin C | 0%
- Calcium | 1%
- Iron | 5%
- Vitamin D | 1%
- Vitamin B-6 | 30%
- Vitamin B-12 | 5%
- Magnesium | 7%
Chicken Breast Nutritional Value
Chicken Breast With Vegetables
Now we are going to explain the nutritional value of the chicken breast, you must bear in mind that all the valuesthat we are going to give is for every 100 grams of chicken breast.
As you know, the nutritional value of chicken breast varies and … Much! According to the way of cooking it, that is why we are going to divide it into three sections: Grilled, grilled and fried.
The roasted chicken breast gives us 98 calories, with a high percentage of protein no less than 22 grams, with only 1 gram of fat and not a single gram from carbohydrates. This explains why it is a food present in most diets.
But the nutritional value of the chicken breast, informs us that in addition to being a food rich in proteins, these are of high biological value. Why do we know? Because it contains all the essential amino acids. This does not happen with most vegetable proteins, which have a very limited aminogram profile.
In terms of micronutrients, in the section of vitamins provided by this food, we should highlight the high content of niacin and vitamin B6. With only 100 grams of chicken breast we will be providing the body half of the daily amount of niacin, a super important vitamin for the proper functioning of the body. On the other hand, we also see in the nutritional value of chicken breast, like minerals; Phosphorus and selenium present high levels, however it is poor in manganese, copper, iron, calcium and zinc.
To the iron
The nutritional value of grilled chicken breast undergoes little variation, especially if we use a spray oil, which helps us control the right amount we need to cook the chicken without abusing it.
Calories and fats increase slightly, due to the presence of oil in the pan. Approximately add a total of 111 calories, with 2 grams of fat and maintaining 22 grams of protein in the roasted or baked version.
As for minerals and vitamins, they do not suffer any appreciable variation.
Cooking the chicken breast in a fryer, the nutritional value varies considerably. This version gives us 180 calories, almost doubling the amount, that in the roasted or baked version. But in addition, total fats reach 4.5 grams. Also noteworthy is the increase in cholesterol at 90 mg.
Both proteins, minerals and vitamins, can suffer some alteration, depending on the type of oil used to fry, but no aspect to highlight.
With these data about the nutritional value of the chicken breast, we know the exact origin of the calories, and we can adjust more precisely the diet, according to our physical requirements.
The way of cooking also varies its nutritional value, the grilled or grilled versions are much healthier than fries. Since the latter, only increase the level of fat, calories and cholesterol.
One of the most remarkable nutritional aspects of chicken breast is the high protein content, ideal for the construction of muscle mass. But if you are an athlete who needs a high protein content, protein supplementation is essential. Take a milkshake from Impact Whey Protein, immediately after finishing your training, or if you are one of the most demanding, opt for its isolated version, Impact Whey Isolate. More protein and less sugar It’s perfect!
And if you’re bored of cooking chicken breast in the same way, go ahead and try this delicious recipe -> Chicken with almond butter