Chicken thigh fillet without skin rich in vitamins and minerals such as: choline - 13.1%, vitamin B5 - 21.2%, vitamin B6 - 21.5%, vitamin B12 - 12.3%, vitamin PP - 41.2%, phosphorus - 21 .6%, selenium - 28.5%, zinc - 12.8%

Benefits of skinless chicken thigh fillet

Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, the maintenance normal level homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite and impaired skin, development of homocysteinemia, anemia.
Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disorders normal condition skin, gastrointestinal tract and nervous system.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research recent years The ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia has been revealed.

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chicken thigh rich in vitamins and minerals such as: vitamin B5 - 20.6%, vitamin B6 - 13%, vitamin PP - 27.1%, phosphorus - 18.1%, selenium - 23.5%, zinc - 13.3%

What are the benefits of chicken thigh?

Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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You can see a complete guide to the most useful products in the appendix.

But you may be wondering how many calories are in that chicken on your plate.

People eat various parts of chicken, including chicken breast, thighs, wings, and drumsticks. Each part contains a different number of calories and different proportions of protein and fat.

Here are the calories for the most popular parts of chicken.

Chicken breast: 284 calories

Chicken breast is one of the most popular parts of chicken. It is rich in protein and low in fat, making it an excellent choice for people trying to lose weight.

One cooked skinless, boneless chicken breast (172 grams) contains the following amounts: nutrients ():

Calories: 284 kcal.
Protein: 53.4 g.
Carbohydrates: 0 g.
Fat: 6.2 g.

A 100 gram serving of chicken breast contains 165 calories, 31 grams of protein and 3.6 grams of fat ().

This means that approximately 80% of the calories in a chicken breast come from protein and 20% from fat.

Keep in mind that these amounts are for chicken breast without any added ingredients. Once you start cooking it in oil or adding marinades or sauces, you will increase the total number of calories, carbohydrates and fat.

Summary:

Chicken breast is a low-fat, high-protein part of the chicken. One chicken breast contains 284 calories, or 165 calories for every 100 grams. About 80% of calories come from protein and 20% from fat.

Chicken thigh: 109 calories

Chicken thigh is slightly more tender and flavorful than chicken breast due to its higher fat content.

One cooked chicken thigh skinless and boneless (52 grams) contains ():

Calories: 109 kcal.
Protein: 13.5 g.
Carbohydrates: 0 g.
Fat: 5.7 g.

A 100 gram serving of chicken thigh contains 209 calories, 26 grams of protein and 10.9 grams of fat ().

Thus, 53% of calories come from protein and 47% from fat.

Chicken thighs are often less expensive than chicken breasts, making them a good choice for anyone.

Summary:

One chicken thigh contains 109 calories, or 209 calories for every 100 grams. Calories come 53% from protein and 47% from fat.

Chicken wings: 43 calories

When you think of a healthy part of chicken, chicken wings probably don't come to mind.

However, as long as they are not coated in breading or sauce or grilled, they can easily fit into a healthy diet.

One cooked skinless, boneless chicken wing (21 grams) contains ():

Calories: 42.6 kcal.
Protein: 6.4 g.
Carbohydrates: 0 g.
Fat: 1.7 g.

A 100 gram serving of chicken wings contains 203 calories, 30.5 grams of protein and 8.1 grams of fat ().

This means that 64% of calories come from protein and 36% from fat.

Summary:

One chicken wing contains 43 calories, and a 100 gram serving of wings contains 203 calories. Calories come 64% from protein and 36% from fat.

Chicken drumsticks: 76 calories

Chicken legs consist of two parts - thigh and drumstick. Chicken drumstick is the lower part of the leg.

One cooked skinless, boneless chicken drumstick (44 grams) contains ():

Calories: 76 kcal.
Protein: 12.4 g.
Carbohydrates: 0 g.
Fat: 2.5 g.

A 100 gram serving of chicken drumsticks contains 172 calories, 28.3 grams of protein and 5.7 grams of fat ().

When it comes to counting calories, about 70% comes from protein and 30% from fat.

Summary:

One chicken drumstick contains 76 calories, and 100 grams contains 172 calories. 70% of calories come from protein and 30% from fat.

Other parts of chicken

While chicken breast, thighs, wings and drumsticks are the most popular parts of chicken, there are also several others to choose from.

Here are the calorie content of some other parts of chicken (, , ,):

Chicken strips (small) pectoral muscles Chicken): 263 calories for every 100 grams.
Chicken backs: 137 calories for every 100 grams.
Dark meat: 125 calories for every 100 grams.
Light meat: 114 calories for every 100 grams.

Summary:

The amount of calories in different parts of chicken varies. Light meat has the lowest amount of calories, while chicken strips have the highest level.

Chicken skin adds calories

While a skinless chicken breast contains 284 calories with 80% protein and 20% fat, these numbers change dramatically when the skin is included ().

One cooked boneless, skin-on chicken breast (196 grams) contains ():

Calories: 386 kcal.
Protein: 58.4 g.
Fat: 15.2 g.

In skin-on chicken breast, 50% of the calories come from protein and 50% from fat. Additionally, eating skin adds almost 100 calories ().

Likewise, one skin-on chicken wing (34 grams) contains 99 calories, compared to 42 calories for a skinless wing (21 grams). Thus, 60% of the calories in chicken wings with skin come from fat, compared to 36% in skinless wings (,).

So if you're watching your weight or fat intake, eat skinless chicken to minimize calories and fat.

Summary:

Eating chicken with the skin adds a significant amount of calories and fat. Remove skin before consumption to reduce calories.

How you cook chicken matters

Chicken meat alone contains relatively low amounts of calories and fat compared to other meats. But once you start adding butter, sauce, batter and breading, the calories start adding up.

For example, a cooked skinless, boneless chicken thigh (52 grams) contains 109 calories and 5.7 grams of fat ().

But the same battered chicken thigh contains 144 calories and 8.6 grams of fat. A chicken thigh fried in a flour coating contains even more, with 162 calories and 9.3 grams of fat (,).

Similarly, one cooked boneless, skinless chicken wing (21 grams) contains 43 calories and 1.7 grams of fat ().

However, a chicken wing baked in barbecue sauce contains 61 calories and 3.7 grams of fat. This compares to a wing fried in a flour coating, which contains 61 calories and 4.2 grams of fat (,).

Therefore, cooking methods that add a little fat, such as boiling, braising, frying, grilling and steaming, are best choice to maintain low calorie levels.

Summary:

Cooking techniques such as breading and coating the meat in sauce can add more than a few calories to your chicken. For the ultimate low-calorie version of chicken, you can boil, grill, stew, or steam it.

Summarize

Chicken is a popular food item, and most parts are low in calories and fat, providing adequate protein.

Here are calorie calculations of the most favorite parts of chicken without bones and skin per 100 grams:

Chicken breast: 165 calories.
Chicken thigh: 209 calories.
Chicken wing: 203 calories.
Chicken drumstick: 172 calories.

Please note that eating leather or using unhealthy cooking methods adds calories.

Chicken calories: 160 kcal.*
* average value per 100 grams, depends on the part of the carcass and the cooking method

You can cook a lot of chicken from delicious dishes, characterized by nutritional value and benefits for the body. Meat is classified as dietary; the main thing is to choose the right part and method of heat treatment.

How many calories are in chicken

The most dietary part of a poultry carcass is fillet, with a calorie content of about 110 kcal. It contains no carbohydrates, minimal fat content and a lot of protein. Fillet can be included in the diet for various diets, including the most strict. You can learn more about it and its benefits for weight loss from the article.

In terms of energy value, chicken can be compared with seafood or freshwater fish.

Thanks to low content fat, the body is quickly saturated with this meat, there are no problems or discomfort when digesting the product. Not all parts of a carcass have the same nutritional value. The calorie content of chicken thighs and wings exceeds that of the breast - 185 and 186 kcal, respectively. It is not recommended to overuse chicken skin during a diet. Despite the excellent taste that this part acquires when baked, its calorie content exceeds 212 kcal per 100 g.

Fried, boiled, baked chicken

When preparing dishes, you should take into account the differences in cholesterol and fat levels in different parts birds. The choice of product processing method must also be approached responsibly. You can eat boiled tender meat without worrying about your figure; the calorie content of chicken in this case does not exceed 140 kcal when using lean parts. Otherwise, the indicator will increase to 200 kcal.

If you stick healthy eating or want to lose weight, you can bake or stew chicken fillet (up to 100 kcal).

Interestingly, the calorie content of grilled skinless chicken is only 126 kcal. This is due to the fact that most of the fat is rendered over the fire. The calorie content of fried chicken is about 210 kcal, which is quite low compared to other types of meat, such as pork. It is worth noting that when skin is removed, the value decreases. You can compare the nutritional composition (BJU) of raw, boiled and fried chicken breast.

Calorie content of chicken by-products

The benefits of offal for the body after an illness, reduced immunity, or during intensive weight loss are significant. With regular consumption of chicken gizzards, with a calorie content of about 130 kcal, the functioning of the cardiovascular system is normalized, and the protective functions, the condition of hair and skin improves.

Low-fat foods - navels (115 kcal) and chicken hearts (160 kcal).

You can cook all kinds of dishes from minced meat (140 kcal), and cook soups based on chicken broth. If it is made from lean white meat, then the value per 100 g is equivalent to only 20 kcal. It is best to use recycled broth.

Chicken calorie table per 100 grams

Determine as accurately as possible what the nutritional value in different parts of the carcass, and how it changes depending on the method of cooking the meat, the table of calorie content per 100 g will help.

Among most types of meat, chicken stands out for its dietary properties and high content of protein and other useful elements. Nutritionists advise athletes, children and those losing weight to use this product daily.

4 out of 5

Chicken is the most common type of meat. Due to its low calorie content, chicken has become an integral component of popular diets.. Chicken contains a large amount of protein with a minimal content of fat and carbohydrates. In addition, chicken meat cooks quickly, is soft, tender and inexpensive.

The menu of bodybuilders and athletes always includes low-calorie chicken. For dietary purposes and to gain muscle mass, use boiled chicken breast with a calorie content of 113 kcal per 100 g. Oven-cooked chicken breast also preserves weight useful substances and is suitable for weight loss.

Calorie content of chicken, its use and properties

Chicken can be eaten boiled, as well as stewed, baked, and fried. From chicken meat it turns out light minced meat for cutlets, meatballs, meatballs. Chicken is suitable for preparing stews, casseroles, first courses, pilaf, souffle, jellied meat. In addition to meat, chicken giblets - stomach, heart, liver - are also used in cooking.

The average calorie content of chicken is 108 kcal per 100 g. Chicken meat belongs to dietary products and is recommended for anyone who wants to lose weight or maintain weight. Chicken is indicated for peptic ulcers, gout, diabetes, and polyarthritis. Chicken serves as a means of preventing heart attack, hypertension, vascular atherosclerosis, and strokes. Chicken bouillon It is useful to take for colds, weakness, apathy.

With a low calorie content, chicken - accessible source essential amino acids, vitamins and minerals that help strengthen the immune system. Chicken contains vitamins of groups B, A, C, PP. It also contains choline, which normalizes the functioning of the adrenal glands and kidneys, and helps cleanse the liver of excess fats.

Chicken breast contains macro- and microelements: phosphorus, potassium, sodium, calcium, magnesium, selenium, iron, zinc, manganese, copper. White chicken meat normalizes blood pressure, relieves swelling, and affects the transmission of nerve impulses.

Chicken breast has low calorie content, so it is used in dietary nutrition . To lose weight, the breast must be boiled or cooked in the oven. It is best to combine meat with vegetables.

With a large set of vitamins, nutrients and low calorie content, chicken can be classified as a medicinal product. Eating chicken leads to improved well-being, increased immunity and vitality.

White chicken meat is included in the menu of people with diseases of the digestive system, gastritis, heart disease, gastritis, and ulcers.

What determines the calorie content of chicken?

Calorie content of boiled chicken is 204 kcal per 100 g. Of which, 20.8 g are proteins, 8.8 g are fats. The acceptable ratio of proteins and fats, as well as the low calorie content of boiled chicken makes it an absolutely dietary dish. It is impossible to get better from boiled chicken meat. It helps to remove excess fat on the body and increases muscle mass when playing sports.

Fried poultry contains 11 g of fat and 26.3 g of protein. This dish is not suitable for people who are overweight or have high cholesterol levels. To reduce the nutritional value of chicken, skin and fat should be removed.

Calorie content of stewed chicken is 237 kcal per 100 g. Stewed chicken much healthier than fried, as it does not contain cholesterol and carcinogens.

Grilled chicken does not have as many calories as fried chicken - 210 kcal per 100 g. Grilled chicken itself is useful product. It is better to cook chicken yourself or at safe, proven points. Chicken seasoned with chemical additives with an indefinite shelf life can cause serious poisoning. Homemade grilled chicken has much fewer calories than purchased chicken.

Chicken kebab has the minimum calorie content - 116 kcal per 100 g. Fragrant, tender meat over the fire will not spoil even the strictest diet.

Each part of the chicken has its own calorie content. The approximate calorie content of chicken stomachs is 130 kcal per 100 g. Chicken gizzards are rich in proteins, but they should not replace regular meat. Due to the moderate calorie content of chicken gizzards, they are recommended for weight loss.

Chicken thighs, wings and back are considered the most high-calorie. The calorie content of a chicken thigh is 181 kcal per 100 g. The thigh part is excellent for kebabs, frying, and stewing. Due to the high calorie content of chicken thigh, it is not recommended for dietary nutrition.

The calorie content of wings is 186 kcal per 100 g. They are usually added to first courses for richness or fried until crispy.

The calorie content of chicken back is 306 kcal per 100 g. It is suitable for preparing rich broths, soups, borscht, and sauces. The backs contain a lot of fat, so it is better to limit them in the diet.

Popular chicken legs contain 158 kcal per 100 g. Fried legs with a crispy crust are a real blow to the liver, stomach and a direct source of cholesterol. Nutritionists advise replacing fried chicken legs boiled or baked brisket.