What is chicken breast?
Chicken breast is lean meat taken from the lower breast muscle of the chicken. Each whole chicken contains a breast and halves, which are usually separated during the slaughtering process and sold as individual breasts. Given its desirable white meat and health benefits, boneless chicken breast is the most expensive cut of chicken compared to chicken thighs, wings, and drumsticks.
This versatile cut can be grilled, broiled, broiled, fried, grilled and boiled in countless ways. Regardless of the cooking method, chicken should be handled with care and parts, utensils, and hands that have come into contact with raw chicken should be washed thoroughly with soap and hot water to prevent food safety risks.
Chicken Breast Nutritional Facts
Chicken breast is an especially healthy part of this already nutritious bird because it's low in fat and a good source of protein. Most chicken fat is concentrated in the skin, so chicken breasts are usually skinless and boneless.
According to the USDA, an average 4-ounce serving of raw boneless, skinless chicken breast contains approximately:
- 110 calories
- 26 grams of protein
- 1g fat
- 75 mg cholesterol
- 85 mg sodium
By comparison, the same portion of skin-on chicken breast—just like a rotisserie chicken—contains 172 calories, 9.3 grams of total fat, and slightly lower protein levels. On average, a small chicken breast contains 55% of a person's recommended daily value for protein based on a 2,000-calorie diet. The exact nutritional value and calorie count of an individual chicken breast may fluctuate based on size and whether the bird is pasture-raised, free-range, cage-free, or cage-raised.
What are the health benefits of chicken breast?
high protein
Chicken breast has a high protein content. The protein content in 100 grams of chicken breast is equivalent to 18 grams. Protein is necessary to build muscle and prevent muscle loss. The recommended daily intake of protein is 1 gram, so chicken breast meets that requirement.
Minerals and Vitamins
Chicken breast is rich in minerals and vitamins. It contains vitamin B, which can be used to prevent problems such as cataracts and various skin diseases. It helps eliminate weakness, enhance immunity, regulate digestion, prevent heart disease and high cholesterol, etc.
lose weight
Chicken breast is excellent for weight loss, which is why it is mainly recommended for weight loss purposes. Weight loss diet plans include high levels of protein-rich foods that are effective in weight loss. Since chicken breast is high in protein, it keeps your stomach feeling full.
blood pressure
Did you know chicken breast can regulate blood pressure? Yes, this is true! Eating chicken breast has been proven to help regulate blood pressure. People with high blood pressure can consume chicken breast.
Reduce the risk of cancer
Studies show that eating chicken breast may reduce the risk of cancer, especially colon cancer. Compared with red meat, eating more chicken breast may reduce the risk of cancer to a certain extent.
high cholesterol
Red meat is relatively high in cholesterol and saturated fat compared to chicken breast. Eating chicken breast can reduce the risk of high cholesterol and various heart diseases. Therefore, adding chicken breast to your meals can reduce your chances of having a stroke.
natural antidepressants
Chicken breast is rich in an amino acid called tryptophan, which instantly relaxes your body. If you're feeling depressed, sad, or suffering from tension and stress, eating chicken breast will increase your brain's serotonin levels, thereby improving your mood and eliminating stress.
Promote metabolism
Chicken breast contains vitamin B6, which promotes metabolic cell reactions and enzymes, which means eating chicken breast will keep your blood vessels healthy. It will also maintain your energy levels and boost your metabolism so your body can burn more calories.
for strong bones
The high protein content in chicken breast helps reduce bone loss. Eating 100 grams of chicken breast is enough to meet half of your daily protein intake. The phosphorus in chicken breast helps keep bones, teeth and central nervous system strong.
toned body
If you're a big guy and crave a muscular body, go for chicken breasts. Chicken breast is rich in protein, which helps tone your body muscles and give you the shape you need. However, make sure you balance it with enough macro and micronutrients in your diet.
Nutritional and Flavor Differences Between White and Dark Meat
Each chicken has two types of meat—white meat and dark meat—that vary in color, flavor, and nutritional value. These differences are due to the type of muscle and the use of the muscle. Dark meat comes from the chicken legs, which work a lot and requires more oxygen, while white meat comes from the less-moving parts of the chicken, like the breasts and wings.
Dark meat and white meat chicken are equally good sources of protein and B vitamins, but they differ in calories, fat content and mineral content. While white meat has less fat and calories than dark meat, most chicken fat is found in the skin rather than in the meat, so the main source of fat and calories in dark meat chicken comes from the skin covering pieces like drumsticks and drumsticks. thigh. Due to increased oxygenation of these muscles, dark meat chicken tends to be juicier and is a better source of iron and zinc.
