Ah yes chicken, with its hearty texture and rich flavors, it is a popular food for many. Health benefits of “boneless skinless chicken breast nutrition.”
But did you know that boneless skinless chicken breast nutrition is a superfood? “How can that be?”
Well, for one thing, they are loaded with protein and other nutrients.
If you always wanted to know about boneless, skinless chicken breast nutrition, read on because this article is for you!
Boneless Skinless Chicken Breast Nutrition
Chicken is loaded with lean protein: The best part of this proposition is that unlike red meat, chicken contains very little fat, but is packed with the protein your body needs to function.
This means you can eat all of the (lean) chicken you want without worrying about piling on the pounds!
Many trainers and nutritionists recommend eating chicken if you are trying to lose weight.
This is because you will pack yourself with calories loaded with nutrients and proteins and not fats!
Quick Nutritional Facts Regarding 172 Grams of Chicken
If you regularly consume 172 grams of boneless chicken a day, you are consuming 284 calories, 53.4 grams of protein, 0 grams of carbs, and only 6.2 grams of fat.
These facts quickly make boneless skinless chicken a high superfood!
What’s more is that chicken breasts are completely organic in that they contain no harmful chemicals, hormones, or additives.
Just 3 ounces of boneless skinless chicken breast contains only 102 calories, no carbs, and a whopping 19 grams of protein! Isn’t that amazing or what?
More About Chicken Breast Nutrition
As mentioned earlier, chicken breasts are entirely organic. They have no extra additives.
Chicken breasts are also enormous for those with hypertension (high blood pressure), or heart disease because they are low in sodium.
Sodium is what raises your blood pressure, and this is what can lead to heart disease.
Chicken breasts are gluten-free, meaning that they are perfect for those with severe food allergies, and they are low in fat.
They are low in sugar, making them the ideal food for people with diabetes.
Counting Calories is Tricky With Chicken Though
If you buy chicken in the store, and most people do, you will find that counting your calories when you eat chicken is far from easy.
This is because the number of calories you consume when you eat a chicken breast is directly dependent on its size.
The larger of a chicken breast you eat regularly, the more calories you consume daily.
This can be a real problem if you are on a special diet where you need to count calories to lose weight.
How You Count Calories With Boneless, Skinless Chicken Breast
“If size determines the number of calories a piece of chicken breast has, and no two pieces of chicken breast are the same in size, how do I count calories when I eat chicken?”
This is an excellent question, and the answer is you consider the type of chicken you want to eat and the way it’s cooked. This can easily add more calories to the chicken breakfast, lunch, or dinner which you want to eat!
For example, the standard calorie count only applies if you eat one serving of plain boneless, skinless chicken breast which is about 3 ounces, or the size of an average adult’s palm!
But as mentioned earlier, the way you cook your chicken breast largely influences the total amount of calories you will eventually be consuming.
How to Factor in Calories When Eating Chicken As a Meal
When you buy chicken in the store, you are likely consuming much more than one serving because the average chicken breast (even if it is boneless) is much larger than three ounces.
You should look at the nutritional information on the package for one serving of chicken breast and multiply that number by its size.
You will then have a reasonably good approximation for the number of calories you are eating in your chicken for that meal!
Many people, maybe even you, also love to eat chicken with its skin on because they say that this is where the flavor is. Though they are right, chicken skin is loaded with unhealthy fats.
So if you eat chicken (especially fried chicken) with the skin on, you are consuming way more calories and fats!
Calorie Facts For Chicken Breasts With Skin
Did you know that a whole chicken breast with the skin on has 366 calories, 55 grams of protein, 0 carbs, 14 grams of fat, 4 grams of saturated fat, and 132 milligrams of sodium?
- 366 calories
- 55 grams of protein
- 0 carbs
- 14 grams of fat
- 4 grams of saturated fat
- 132 milligrams of sodium
These are not the characteristics of a superfood by any measure! Also, remember that saturated fats take the most extended amount of time for your body to metabolize (burn off)!
The nutritional facts for rotisserie chicken are slightly better, but not by much.
This is because three ounces of rotisserie chicken has 170 calories, 1 gram of carbs, 11 grams of fat, and 15 grams of protein!
This is because fried chicken is cooked in oils that are loaded with calories, fats, and saturated fats. Get a load of the nutritional information for one medium-sized breast of fried chicken.
This piece of chicken has 364 calories, 34 grams of protein, 13 grams of carbs, 18 grams of fat, and a whopping 697 milligrams of sodium. Wow, that is not healthy at all!
How Boneless, Skinless Chicken Can Help You Stay Healthy
As mentioned earlier, this type of chicken is shallow in calories, very little fat, and very little sodium.
It is also loaded with low-fat protein – the very element which builds up the muscles which helps you burn fat quickly and easily.
Did you know that boneless, skinless chicken is also loaded with selenium, phosphorous, vitamin B6, and niacin?
These are all elements your body needs to function at its best. These elements help keep you healthier for longer for that reason!
How To Cook Healthy Chicken Meals
“If the way I cook my chicken largely influences the amount of sodium and fats, and the number of calories it has, how do I cook my chicken to be healthy for me?”
You may be asking yourself this question as you are reading this article. The answer is as follows.
Cook the chicken according to the appropriate temperature for its size.
Undercooked or raw chicken is loaded with salmonella and other bacteria which can make you deathly sick or even kill you!
Also, try to stay away from the frozen chicken as much as possible even if it is boneless and skinless.
The manufacturers of this type of chicken tend to add much more sodium to them in the effort to preserve them.
Remember that salt is an excellent preservative and therefore prepackaged boneless, skinless chicken will be loaded with it.
This is not good for your health!
You should cook boneless skinless chicken breast nutrition until its internal temperature is 170 degrees.
This will allow the chicken to prepare thoroughly, and it will kill any bacteria and pathogens it may have.
Remember to freeze chicken once you cook it. The intense cold temperature in your freezer will keep it ready to eat longer.
Healthy Ways You Can Cook Chicken
If you have ever eaten boneless skinless chicken breast nutrition, even if it is cooked, you will soon notice that it doesn’t have much taste or texture.
It may be a turnoff for you because you like to eat tasty foods, have lots of flavors, and have a great feel.
Don’t worry because you can cook chicken in healthy ways and still add flavor, taste, and feel to it!
You can roast, broil, or boil your chicken. This will retain and enhance the natural flavor, taste, and texture of chicken without packing on extra calories.
You can also dress cooked chicken with herbs and low or non-fat dressings to make it delicious.
Try not to saute or fry chicken. You will end up cooking the chicken in fattening butter and fats which will jack up the calorie and fat count of your chicken.
This is not what you want to accomplish! Stay away from dressings like barbecue sauce, olive oil (or any other type of oil for that matter), and dipping sauces like honey mustard or ranch.
These are loaded with fats and extra calories, which will add the pounds to your waistline!
So Now That You Know
So now that you know just how good boneless, skinless chicken is for you, eat it all of the time! You will be glad you did!
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