Сколько калорий в отварной филе курицы: Калорийность филе куриное (вареное). Химический состав и пищевая ценность.

Рецепт Отварное филе курицы.. Калорийность, химический состав и пищевая ценность.

Химический состав и анализ пищевой ценности

Пищевая ценность и химический состав «Отварное филе курицы.».

В таблице приведено содержание пищевых веществ (калорийности, белков, жиров, углеводов, витаминов и минералов) на 100 грамм съедобной части.

Нутриент	Количество	Норма**	% от нормы в 100 г	% от нормы в 100 ккал	100% нормы
Калорийность	9.8 кКал	1684 кКал	0.6%	6.1%	17184 г
Белки	1.9 г	76 г	2.5%	25.5%	4000 г
Жиры	0.2 г	56 г	0.4%	4.1%	28000 г
Вода	90.9 г	2273 г	4%	40.8%	2501 г
Макроэлементы
Кальций, Ca	4.09 мг	1000 мг	0.4%	4.1%	24450 г
Магний, Mg	0.91 мг	400 мг	0.2%	2%	43956 г
Натрий, Na	0.82 мг	1300 мг	0.1%	1%	158537 г
Сера, S	0.91 мг	1000 мг	0.1%	1%	109890 г
Хлор, Cl	1.27 мг	2300 мг	0.1%	1%	181102 г
Микроэлементы
Железо, Fe	0.001 мг	18 мг			1800000 г
Марганец, Mn	0.0015 мг	2 мг	0.1%	1%	133333 г
Медь, Cu	0.55 мкг	1000 мкг	0.1%	1%	181818 г
Фтор, F	90.91 мкг	4000 мкг	2.3%	23.5%	4400 г

Энергетическая ценность Отварное филе курицы. составляет 9,8 кКал.

Основной источник: Создан в приложении пользователем. Подробнее.

** В данной таблице указаны средние нормы витаминов и минералов для взрослого человека. Если вы хотите узнать нормы с учетом вашего пола, возраста и других факторов, тогда воспользуйтесь приложением «Мой здоровый рацион».

Калорийность куриного филе на 100 грамм

Многие люди, которые мечтают похудеть, интересуются, какую калорийность имеет куриное филе. Это не удивительно, учитывая то, что из всей тушки курицы данная часть является самой диетической. Именно в ней содержится минимум жиров. Качественное мясо курицы обладает приятным запахом, имеет розовый цвет и нейтральный вкус. Стоит отметить, что калорийность куриного филе различается в зависимости от способа приготовления и использования дополнительных продуктов.

Рекомендуем прочитать: Калорийность куриной грудки запеченной в духовке

Калорийность куриного филе

В курином филе содержится около 5% от суточной нормы калорий. Большую часть занимают белки, а углеводов и жиров ничтожно мало. Чтобы определить, сколько калорий содержится в 100 граммах куриного филе, необходимо узнать, каким способом оно было приготовлено.

Таблица калорийности куриного филе в зависимости от способа приготовления (из расчета на 100 грамм).

Продукт (100 г)	Калорийность, ккал
Свежее	110
Вареное	150
На пару	116
Запеченное в духовке	115
На гриле	142
Тушеное	128
Жареное	180

 

На заметку! Стоит отметить, что количество калорий, содержащихся в блюдах, также зависит от сопутствующих продуктов. Так, калорийность 100 г куриного филе, запеченного с маслом, выше, чем куриного мяса, приготовленного в духовке без использования жира.

Таблица пищевой ценности филе курицы из расчета на 100 грамм продукта.

Продукт (100 г)	Жиры, г	Углеводы, г	Белки, г
Свежее	1,2	0,0	23,1
Вареное	3,4	0,0	30,4
На пару	1,9	0,0	23,5
Запеченное в духовке	2,5	2,0	19,6
На гриле	3,4	3,4	17,8
Тушеное	2,2	4,0	6,2
Жареное	9,6	1,5	22,0

 

На заметку! У вареного куриного филе (100 г) без кожи калорийность ниже, чем у такого же количества отварного продукта со шкуркой.

Полезные свойства куриного филе

Самой ценной частью куриной тушки является филе. Именно в нем содержится максимум полезного белка и минимум жиров. За счет таких особенностей куриное филе рекомендовано к употреблению для спортсменов, детей, пожилых людей. Чистое мясо курицы из грудной части назначают во время диет не только с целью похудения, но и при наличии различных заболеваний пищеварительной системы.

На заметку! Наибольшую пользу представляет отварное куриное филе или приготовленное на пару. В жареном виде при некоторых заболеваниях оно представляет серьезную опасность.

Кроме белка, куриное филе содержит много фосфора, витаминов групп РР, В, Н, серы, кобальта и других ценных компонентов. Пользу представляет не только само мясо, но и бульон, приготовленный на его основе. Часто он является первой пищей в послеоперационный период.

Специалисты отмечают полезное воздейтсвие куриного филе в отношении обменных процессов, протекающих в организме человека. Положительно сказывается оно на нервной и сердечно-сосудистой системе.

Важное место куриное филе занимает в меню для похудения. Большое содержание белка, незначительное количество жиров и полное отсутствие углеводов делает этот продукт незаменимым в борьбе с лишними килограммами. Диетологи рекомендуют своим пациентам несколько раз в неделю употреблять отварное куриное филе в сочетании со свежими либо тушеными овощами, кашами и другими продуктами.

А еще этот продукт используется спортсменами в период «сушки» или для наращивания мышечной массы.

 

90000 How Many Calories in Chicken? Breast, Thigh, Wing and More 90001 90002 Chicken is a popular option when it comes to lean protein, as it packs a considerable amount into a single serving without a lot of fat. 90003 90002 Plus, it’s easy to cook at home and available in most restaurants. Chicken dishes can be found on just about any menu, no matter what type of cuisine you’re eating. 90003 90002 But you may wonder exactly how many calories are in that chicken on your plate. 90003 90002 Chicken comes in many cuts, including breasts, thighs, wings and drumsticks.Each cut contains a different number of calories and a different proportion of protein to fat. 90003 90002 Here are the calorie counts for the most popular cuts of chicken. 90003 90002 Chicken breast is one of the most popular cuts of chicken. It’s high in protein and low in fat, making it an excellent choice for people trying to lose weight. 90003 90002 One skinless, boneless, cooked chicken breast (172 grams) has the following nutrition breakdown (1): 90003 90016 90017 90018 Calories: 90019 284 90020 90017 90018 Protein: 90019 53.4 grams 90020 90017 90018 Carbs: 90019 0 grams 90020 90017 90018 Fat: 90019 6.2 grams 90020 90033 90002 A 3.5-ounce (100-gram) serving of chicken breast provides 165 calories, 31 grams of protein and 3.6 grams of fat (1) . 90003 90002 That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat. 90003 90002 Keep in mind that these amounts refer to a plain chicken breast with no added ingredients. Once you start cooking it in oil or adding marinades or sauces, you increase the total calories, carbs and fat.90003 90040 90018 Summary 90019 Chicken breast is a low-fat source of protein that contains zero carbs. One chicken breast has 284 calories, or 165 calories per 3.5 ounces (100 grams). About 80% of the calories come from protein while 20% come from fat. 90043 90002 Chicken thigh is slightly more tender and flavorful than chicken breast due to its higher fat content. 90003 90002 One skinless, boneless, cooked chicken thigh (52 grams) contains (2): 90003 90016 90017 90018 Calories: 90019 109 90020 90017 90018 Protein: 90019 13.5 grams 90020 90017 90018 Carbs: 90019 0 grams 90020 90017 90018 Fat: 90019 5.7 grams 90020 90033 90002 A 3.5-ounce (100-gram) serving of chicken thigh provides 209 calories, 26 grams of protein and 10.9 grams of fat (2) . 90003 90002 Thus, 53% of the calories come from protein, while 47% come from fat. 90003 90002 Chicken thighs are often cheaper than chicken breasts, making them a good choice for anyone on a budget. 90003 90040 90018 Summary 90019 One chicken thigh contains 109 calories, or 209 calories per 3.5 ounces (100 grams). It’s 53% protein and 47% fat. 90043 90002 When you think about healthy cuts of chicken, chicken wings probably do not come to mind. 90077 90003 90002 However, as long as they’re not covered in breading or sauce and deep-fried, they can easily fit into a healthy diet. 90003 90002 One skinless, boneless chicken wing (21 grams) contains (3): 90003 90016 90017 90018 Calories: 90019 42.6 90020 90017 90018 Protein: 90019 6.4 grams 90020 90017 90018 Carbs: 90019 0 grams 90020 90017 90018 Fat: 90019 1.7 grams 90020 90033 90002 Per 3.5 ounces (100 grams), chicken wings provide 203 calories, 30.5 grams of protein and 8.1 grams of fat (3). 90003 90002 This means that 64% of the calories come from protein and 36% from fat. 90003 90040 90018 Summary 90019 One chicken wing has 43 calories, or 203 calories per 3.5 ounces (100 grams). It’s 64% protein and 36% fat. 90043 90002 Chicken legs are made up of two parts — the thigh and the drumstick. The drumstick is the lower portion of the leg. 90077 90003 90002 One skinless, boneless chicken drumstick (44 grams) contains (4): 90003 90016 90017 90018 Calories: 90019 76 90020 90017 90018 Protein: 90019 12.4 grams 90020 90017 90018 Carbs: 90019 0 grams 90020 90017 90018 Fat: 90019 2.5 grams 90020 90033 90002 Per 3.5 ounces (100 grams), chicken drumsticks have 172 calories, 28.3 grams of protein and 5.7 grams of fat (4). 90003 90002 When it comes to calorie count, about 70% come from protein while 30% come from fat. 90003 90040 90018 Summary 90019 One chicken drumstick has 76 calories, or 172 calories per 3.5 ounces (100 grams). It’s 70% protein and 30% fat. 90043 90002 Though breast, thighs, wings and drumsticks are the most popular cuts of chicken, there are several others to choose from.90003 90002 Here are the calories in some other cuts of chicken (5, 6, 7, 8): 90003 90016 90017 90018 Chicken tenders: 90019 263 calories per 3.5 ounces (100 grams) 90020 90017 90018 Back: 90019 137 calories per 3.5 ounces (100 grams) 90020 90017 90018 Dark meat: 90019 125 calories per 3.5 ounces (100 grams) 90020 90017 90018 Light meat: 90019 114 calories per 3.5 ounces (100 grams) 90020 90033 90040 90018 Summary 90019 The number of calories in various cuts of chicken varies. Light meat has the lowest number of calories while chicken tenders have the highest.90043 90002 While a skinless chicken breast is 284 calories with 80% protein and 20% fat, those numbers dramatically shift when you include the skin (1). 90003 90002 One boneless, cooked chicken breast with skin (196 grams) contains (9): 90003 90016 90017 90018 Calories: 90019 386 90020 90017 90018 Protein: 90019 58.4 grams 90020 90017 90018 Fat: 90019 15.2 grams 90020 90033 90002 In a chicken breast with skin, 50% of the calories come from protein, while 50% come from fat. Additionally, eating the skin adds nearly 100 calories (9).90003 90002 Similarly, one chicken wing with skin (34 grams) has 99 calories, compared to 42 calories in a skinless wing (21 grams). Thus, 60% of the calories in chicken wings with skin come from fat, compared to 36% in a wing without skin (3, 10). 90003 90002 So if you’re watching your weight or your fat intake, eat your chicken without the skin to minimize calories and fat. 90003 90040 90018 Summary 90019 Eating chicken with the skin adds a significant amount of calories and fat. Take the skin off before eating to reduce calories.90043 90002 Chicken meat alone is relatively low in calories and fat compared to other meats. But once you start adding oil, sauce, batter and breading, the calories can add up. 90003 90002 For example, a skinless, boneless, cooked chicken thigh (52 grams) contains 109 calories and 5.7 grams of fat (2). 90003 90002 But that same chicken thigh fried in batter packs 144 calories and 8.6 grams of fat. A chicken thigh fried in a flour coating contains even more — 162 calories and 9.3 grams of fat (11, 12).90003 90002 Similarly, one boneless, skinless chicken wing (21 grams) has 43 calories and 1.7 grams of fat (3). 90003 90002 However, a chicken wing glazed in barbecue sauce provides 61 calories and 3.7 grams of fat. That’s comparable to a wing fried in a flour coating, which has 61 calories and 4.2 grams of fat (13, 14). 90003 90002 Therefore, cooking methods that add little fat, such as poaching, roasting, grilling and steaming, are your best bet for keeping the calorie count low. 90003 90040 90018 Summary 90019 Cooking methods, such as frying in breading and coating the meat in sauce, can add more than a few calories to your healthy chicken.For a low-calorie option, stick with baked or grilled chicken. 90043 90002 Chicken is a popular meat, and most cuts are low in calories and fat while providing ample protein. 90003 90002 Here are the calorie counts of the most common cuts of boneless, skinless chicken per 3.5-ounce (100-gram) serving: 90003 90016 90017 90018 Chicken breast: 90019 165 calories 90020 90017 90018 Chicken thigh: 90019 209 calories 90020 90017 90018 Chicken wing: 90019 203 calories 90020 90017 90018 Chicken drumstick: 90019 172 calories 90020 90033 90002 Note that eating the skin or using unhealthy cooking methods adds calories.90003.90000 How Many Calories in Chicken? 90001 90002 Chicken meat is one of the favorite foods people enjoy anywhere in the world. Both adults and children like eating various dishes made from chicken because it is a versatile type of meat that can be cooked in different ways. In terms of nutritional content, chicken is known for being rich in protein, a nutrient that is important for growth, tissue repair, and maintenance of body functions. It is also rich in other nutrients such as vitamins, minerals, and fat.90003 90002 How many calories are there in chicken? The amount depends on a few factors, such as the part of chicken cooked, how much of the meat is eaten, and how it was prepared. When counting calories from chicken, consider these factors because there may be a lot of difference between one chicken leg and one-half of a chicken breast, or between a breast that is fried and one that is grilled. 90003 90006 How Many Calories in Chicken? 90007 90002 90009 If you are concerned about the amount of calories you consume from eating chicken, remove the chicken skin first before eating the meat since it contains a lot of fat.90010 The skin of one whole chicken (about 100 g) could add up to 450 calories to the total amount from meat only. More than 360 calories of these are from the fat content of chicken skin. Other nutritional facts: 90003 90002 Here is more nutritional information about chicken: 90003 90002 * DV (Daily Value) is based on a 2000-calorie diet. 90003 90016 90017 90018 90019 90020 90009 Roasted Chicken, Meat Only 90010 90003 90020 (serving size: 140 g / cup, chopped) 90003 90026 90027 90018 90029 90020 90009 Calories 90010 90003 90034 90029 90020 90009 Protein 90010 90003 90034 90029 90020 90009 Total Fat 90010 90003 90034 90029 90020 90009 Cholesterol 90010 90003 90034 90029 90020 90009 Sodium 90010 90003 90034 90027 90018 90029 90020 266 90003 90034 90029 90020 40.5 g 90003 90034 90029 90020 10.4 g 90003 90020 16% DV 90003 90034 90029 90020 125 mg 90003 90020 42% DV 90003 90034 90029 90020 150mg 90003 90020 5% DV 90003 90034 90027 90018 90019 90020 90009 Chicken Breast, Meat Only 90010 90003 90020 (serving size: 86 g / half breast, roasted or grilled) 90003 90026 90027 90018 90029 90020 90009 Calories 90010 90003 90034 90029 90020 90009 Protein 90010 90003 90034 90029 90020 90009 Total Fat 90010 90003 90034 90029 90020 90009 Cholesterol 90010 90003 90034 90029 90020 90009 Sodium 90010 90003 90034 90027 90018 90029 90020 141 90003 90034 90029 90020 27.6 g 90003 90034 90029 90020 3.1 g 90003 90020 5% DV 90003 90034 90029 90020 74 mg 90003 90020 25% 90003 90034 90029 90020 99 mg 90003 90020 4% 90003 90034 90027 90018 90019 90020 90009 Skinless Chicken Breast, Boiled 90010 90003 90020 (serving size: 4 oz) 90003 90026 90027 90018 90029 90020 90009 Calories 90010 90003 90034 90029 90020 90009 Protein 90010 90003 90034 90029 90020 90009 Total Fat 90010 90003 90034 90029 90020 90009 Cholesterol 90010 90003 90034 90029 90020 90009 Sodium 90010 90003 90034 90027 90018 90029 90020 175 90003 90034 90029 90020 27 g 90003 90034 90029 90020 4 g 90003 90034 90029 90020 75 mg 90003 90034 90029 90020 100 mg 90003 90034 90027 90018 90019 90020 90009 Chicken Thigh, Meat only 90010 90003 90020 (serving size: 52 g / 1 thigh) 90003 90026 90027 90018 90029 90020 90009 Calories 90010 90003 90034 90029 90020 90009 Protein 90010 90003 90034 90029 90020 90009 Total Fat 90010 90003 90034 90029 90020 90009 Cholesterol 90010 90003 90034 90029 90020 90009 Sodium 90010 90003 90034 90027 90018 90029 90020 109 90003 90034 90029 90020 13.5 g 90003 90034 90029 90020 5.7 g 90003 90020 9% DV 90003 90034 90029 90020 49 mg 90003 90020 16% DV 90003 90034 90029 90020 46 mg 90003 90020 2% DV 90003 90034 90027 90018 90019 90020 90009 Boneless, Skinless Breast Fillets 90010 90003 90020 (serving size: 194 g / 1 fillet) 90003 90026 90027 90018 90029 90020 90009 Calories 90010 90003 90034 90029 90020 90009 Protein 90010 90003 90034 90029 90020 90009 Total Fat 90010 90003 90034 90029 90020 90009 Cholesterol 90010 90003 90034 90029 90020 90009 Sodium 90010 90003 90034 90027 90018 90029 90020 200 90003 90034 90029 90020 46 g 90003 90034 90029 90020 1.5 g 90003 90020 2% DV 90003 90034 90029 90020 95 mg 90003 90020 32% DV 90003 90034 90029 90020 115 mg 90003 90020 5% DV 90003 90034 90027 90018 90019 90020 90009 Chicken Wings, boneless 90010 90003 90020 (serving size: 34g / 1 wing) 90003 90026 90027 90018 90029 90020 90009 Calories 90010 90003 90034 90029 90020 90009 Protein 90010 90003 90034 90029 90020 90009 Total Fat 90010 90003 90034 90029 90020 90009 Cholesterol 90010 90003 90034 90029 90020 90009 Sodium 90010 90003 90034 90027 90018 90029 90020 99 90003 90034 90029 90020 9.1 g 90003 90034 90029 90020 6.6 g 90003 90020 10% DV 90003 90034 90029 90020 29 mg 90003 90020 10% DV 90003 90034 90029 90020 28 mg 90003 90020 1% DV 90003 90034 90027 90018 90019 90020 90009 Chicken Leg, boneless 90010 90003 90020 (serving size: 114 g / 1 leg) 90003 90026 90027 90018 90029 90020 90009 Calories 90010 90003 90034 90029 90020 90009 Protein 90010 90003 90034 90029 90020 90009 Total Fat 90010 90003 90034 90029 90020 90009 Cholesterol 90010 90003 90034 90029 90020 90009 Sodium 90010 90003 90034 90027 90018 90029 90020 264 90003 90034 90029 90020 29.6 g 90003 90034 90029 90020 15.3 g 90003 90020 24% DV 90003 90034 90029 90020 105 mg 90003 90020 35% DV 90003 90034 90029 90020 99 mg 90003 90020 4% DV 90003 90034 90027 90018 90019 90020 90009 Chicken Nuggets 90010 90003 90020 (serving size: 1 chicken nugget) 90003 90026 90027 90018 90029 90020 90009 Calories 90010 90003 90034 90029 90020 90009 Protein 90010 90003 90034 90029 90020 90009 Total Fat 90010 90003 90034 90029 90020 90009 Cholesterol 90010 90003 90034 90029 90020 90009 Sodium 90010 90003 90034 90027 90018 90029 90020 201 90003 90034 90029 90020 2.5g 90003 90034 90029 90020 3 g 90003 90034 90029 90020 9 mg 90003 90034 90029 90020 92 mg 90003 90034 90027 90566 90567 90006 Low Calories Chicken Recipe 90007 90002 Here are some suggestions on how to prepare chicken with fewer calories. 90003 90572 Garlic Chicken 90573 90002 90003 90002 90009 Ingredients 90010 90003 90580 90581 1/2 tsp crushed garlic 90582 90581 1 tbsp olive oil 90582 90581 1 tbsp bread crumbs 90582 90581 1 tbsp Parmesan cheese, grated 90582 90581 1 chicken breast (halved), skinless, boneless 90582 90591 90002 90009 Directions 90010 90003 90580 90581 Preheat the oven to 425 F (220 C).90582 90581 Warm olive oil and garlic to blend their flavors. 90582 90581 Combine Parmesan cheese and breadcrumbs in another dish. 90582 90581 Dip chicken breasts in mixture of olive oil and garlic, then dip into breadcrumb and cheese mixture. 90582 90581 Place chicken in a baking dish. 90582 90581 Bake in oven for 30-35 minutes or until brown and juice runs clear. 90582 90591 90572 Spinach Stuffed Chicken Breast 90573 90002 90003 90002 90009 Ingredients 90010 90003 90580 90581 1/4 cup feta cheese, crumbled 90582 90581 8 oz chicken breast, boneless, skinless 90582 90581 1 tsp EVOO (extra virgin olive oil) 90582 90581 1 cup spinach 90582 90581 1 small onion, chopped 90582 90581 1 tsp salt 90582 90581 1 tsp black pepper 90582 90581 1 tsp lemon peels 90582 90591 90002 90009 Directions 90010 90003 90580 90581 Heat olive oil on a skillet and sauté the onions for 5 minutes until golden.90582 90581 Cook in the spinach until wilted. 90582 90581 Stir in feta cheese, lemon zest, pepper, and salt. Set aside. 90582 90581 Divide the spinach mixture and place on top of cutlets (chicken breast). 90582 90581 Roll the cutlets and secure these using toothpicks. 90582 90581 Heat some oil in skillet over medium-high heat. 90582 90581 Cook chicken until golden brown for about ten minutes. 90582 90581 Before eating, remove toothpicks 90582 90591 90002 90003 90002 Watch this video on preparing 90009 low fat BBQ chicken: 90010 90003 90002 90665 90666 90003 .90000 How Many Calories Should You Eat per Day to Lose Weight? 90001 90002 90003 Below is a simple but highly accurate scientific calorie calculator, along with five evidence-based tips on how to sustainably reduce your calorie intake. 90004 90003 Enter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight. 90004 90003 The calculator is based on the Mifflin-St. Jeor equation, a formula that numerous studies have shown to be an accurate way of estimating calorie needs (1, 2).90004 90003 The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week. 90004 90003 However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health, and several others. 90004 90003 A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages.To lose weight, you need to eat fewer calories than your body burns each day. 90004 90003 Calories are simply a measure of energy. 90004 90003 It’s a known fact that to gain weight, more calories need to be entering your body than leaving it. 90004 90003 Conversely, you lose weight if more calories leave your body than enter it. 90004 90003 That said, cutting calories without taking the foods you eat into account is usually not a sustainable way to lose weight. 90004 90003 Though it works for some people, most end up hungry and eventually give up on their diet.90004 90003 For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved. 90004 90003 Here are 5 evidence-based diet and lifestyle changes that have been shown to help people lose weight. 90004 90029 1. Eat more protein 90030 90003 When it comes to losing weight, protein is the king of nutrients. 90004 90003 Adding protein to your diet is the simplest, most effective, and most delicious way to lose weight with minimal effort.90004 90003 Studies show that protein both increases your metabolic rate and helps curb your appetite (3). 90004 90003 Because protein requires energy to metabolize, a high protein diet can increase calories burned by 80-100 calories per day (4, 5, 6). 90004 90003 Protein is also by far the most filling nutrient. One study showed that people who ate 30% of calories from protein automatically ate 441 fewer calories per day (7). 90004 90003 In other words, you can easily increase calories out and reduce calories in just by adding protein to your diet.90004 90003 Protein can also help fight cravings, which are a dieter’s worst enemy. 90004 90003 In one study, consuming 25% of daily calories from protein reduced obsessive thoughts about food by 60% and cut the desire for late-night snacking by 50% (8). 90004 90003 If you want to lose weight sustainably and with minimal effort, consider making a permanent increase in your protein intake. 90004 90003 It will not only help you lose weight but also prevent & NoBreak; — or at least significantly reduce & NoBreak; — weight regain (9, 10).90004 90051 90052 Summary 90053 Increasing your protein intake can boost metabolism, fight cravings, and significantly reduce appetite. This can lead to automatic weight loss. 90054 90029 2. Avoid sugary soft drinks and fruit juices 90030 90003 Another relatively easy change you can make is to eliminate liquid sugar calories from your diet. 90004 90003 This includes sodas, fruit juices, chocolate milk, and other beverages with added sugar. 90004 90003 These products are among the most fattening aspects of the modern diet, as your brain does not register liquid calories in the same way as it registers solid calories.90004 90003 For this reason, drinking sugary soda does not make your brain automatically compensate by having you eat smaller amounts of other things instead (11, 12). 90004 90003 Studies have shown that sugary drinks are strongly linked to an increased risk of obesity, with one study in children showing a 60% increased risk for each daily serving of a sugar-sweetened beverage (13). 90004 90003 Of course, the harmful effects of sugar go beyond weight gain. It can have disastrous effects on metabolic health and raise your risk of many diseases (14).90004 90003 Though small amounts of natural sugars from foods like fruit are fine, large amounts from added sugar and sugary drinks can harm your health in a variety of ways. 90004 90003 There is no physiological need for these beverages, and the long-term benefits of avoiding them can be enormous. 90004 90051 90052 Summary 90053 It’s important to avoid sugary soft drinks and fruit juices, as liquid sugar is the single most fattening aspect of the Western diet. 90054 90029 3. Drink more water 90030 90003 One very simple trick to increase weight loss is to drink more water.90004 90003 Doing so can increase the number of calories you burn for up to 90 minutes (15, 16). 90004 90003 Drinking about 8 glasses (equal to 68 ounces or 2 liters) of water per day can make you burn about 96 more calories. 90004 90003 However, the timing of when you drink water may be even more important, as having it before meals can help reduce hunger and make you automatically eat fewer calories (17). 90004 90003 In one 12-week study, drinking 17 ounces (0.5 liters) of water half an hour before meals made people lose 44% more weight (18).90004 90003 When combined with a healthy diet, drinking more water (especially before meals) appears to be helpful if you need to lose weight. 90004 90003 Caffeinated beverages, such as coffee and green tea, are also excellent. Their caffeine content can somewhat boost metabolism, at least in the short term (19, 20). 90004 90051 90052 Summary 90053 Studies have shown that drinking water can boost metabolism. Drinking it half an hour before meals can help you eat fewer calories. 90054 90029 4.Exercise and lift weights 90030 90003 When you eat fewer calories, your body compensates by saving energy, making you burn less. 90004 90003 This is why long-term calorie restriction can significantly reduce metabolism. 90004 90003 Plus, it can lead to loss of muscle mass. Muscle is metabolically active, so this can reduce metabolism even further. 90004 90003 The only proven strategy to prevent this effect is to exert your muscles by lifting weights. 90004 90003 This has been repeatedly shown to prevent muscle loss and stop your metabolism from slowing during long-term calorie restriction (21, 22).90004 90003 Of course, if you’re trying to lose weight, you do not want to just lose fat, you also want to make sure that you take care of your muscles. 90004 90003 If you can not get to a gym, consider doing bodyweight exercises, such as push-ups, squats, and sit-ups, at home. 90004 90003 Doing some cardio, including walking, swimming, or jogging, can also be important — not necessarily for weight loss but for optimal health and general well-being. 90004 90003 What’s more, exercise has a variety of other benefits that go beyond weight loss, such as longevity, lower risk of disease, more energy, and feeling better every day (23, 24, 25).90004 90051 90052 Summary 90053 Lifting weights is important, as it reduces muscle loss and prevents your metabolic rate from slowing. 90054 90029 5. Reduce your carb intake 90030 90003 Cutting carbs is a very effective way to lose weight, as it reduces appetite and makes you eat fewer calories automatically (26, 27, 28). 90004 90003 Studies have shown that eating a low carb diet until fullness can make you lose about two to three times more weight than a calorie-restricted, low fat diet (29, 30, 31).90004 90003 Not only that, but low carb diets also have many other benefits for health, especially for people with type 2 diabetes or metabolic syndrome. 90004 90003 But you do not have to go low-carb. Simply ensure that you eat quality, fiber-rich carb sources, focusing on whole, single-ingredient foods. 90004 90003 If you stick to whole foods, the exact composition of your diet becomes less important. 90004 90051 90052 Summary 90053 Cutting carbs may aid weight loss by reducing appetite and making you eat fewer calories.90054.90000 How Much Protein in Chicken? Breast, Thigh and More 90001 90002 Chicken is one of the most commonly consumed meats worldwide. 90003 90002 It is especially popular among fitness enthusiasts because it is a great source of protein. 90003 90002 High-protein foods can help you reach your health and fitness goals, such as building muscle, maintaining muscle and losing fat (1, 2). 90003 90002 However, chicken comes in a variety of cuts, including breasts, thighs, wings and drumsticks. Each cut contains a different amount of protein, fat and calories, so each works best for different purposes.90003 90002 This article explores how much protein is in different cuts of chicken, including breasts, thighs, wings and drumsticks. 90003 90002 Chicken breast is one of the most popular cuts of chicken. 90003 90002 A skinless, cooked chicken breast (172 grams) contains 54 grams of protein. This is equal to 31 grams of protein per 100 grams (3). 90003 90002 A chicken breast also has 284 calories, or 165 calories per 100 grams. 80% of the calories comes from protein, while 20% comes from fat (3).90003 90002 Chicken breast is especially popular among bodybuilders and those who want to lose weight. Its high protein and low calorie contents mean you can eat more chicken without worrying about consuming too many calories. 90003 90020 90021 Summary 90022 One chicken breast contains about 54 grams of protein, or 31 grams of protein per 100 grams. 80% of the calories from chicken breast comes from protein, while 20% comes from fat. 90023 90002 Chicken thigh is another popular cut of meat that is slightly cheaper than chicken breast.90003 90002 One skinless, boneless, cooked chicken thigh (52 grams) contains 13.5 grams of protein. This is equal to 26 grams of protein per 100 grams (4). 90003 90002 Chicken thighs also have 109 calories per thigh, or 209 calories per 100 grams. 53% of the calories comes from protein, while 47% comes from fat (4). 90003 90002 Interestingly, chicken thighs have a slightly darker color than chicken breast. This is because the chicken’s legs are more active and contain more myoglobin. This molecule helps provide active muscles with oxygen and also makes them redder (5).90003 90002 Some people find that the darkness of chicken thighs gives them a more succulent taste. 90003 90020 90021 Summary 90022 One chicken thigh contains 13.5 grams of protein, or 26 grams of protein per 100 grams. 53% of the calories in chicken thighs comes from protein, while 47% comes from fat. 90023 90002 The chicken leg has two parts — the thigh and the drumstick. The drumstick is the lower part of the chicken leg, also known as the calf. 90003 90002 One chicken drumstick without the skin or bones (44 grams) contains 12.4 grams of protein. This is equal to 28.3 grams of protein per 100 grams. 90003 90002 Chicken drumsticks also have 76 calories per drumstick, or 172 calories per 100 grams. 70% of the calories comes from protein, while 30% comes from fat (6). 90003 90002 Most people eat a drumstick with the skin on. A chicken drumstick with the skin on has 112 calories, with 53% of the calories coming from protein and 47% coming from fat (7). 90003 90020 90021 Summary 90022 One chicken drumstick has 12.4 grams of protein, or 28.3 grams of protein per 100 grams. 70% of the calories from a chicken drumstick comes from protein, while 30% of the calories comes from fat. 90023 90002 Chicken wings consist of three parts — the drumette, the wingette and the wing tip. They are often consumed as snacks or bar food. 90003 90002 One chicken wing without the skin or bones (21 grams) has 6.4 grams of protein. This is equal to 30.5 grams of protein per 100 grams. 90003 90002 Chicken wings also have 42 calories per wing, or 203 calories per 100 grams.64% of the calories comes from protein, while 36% comes from fat (8). 90003 90002 As with drumsticks, most people eat chicken wings with the skin on. A chicken wing with skin contains 99 calories, with 39% of the calories coming from protein and 61% from fat (9). 90003 90020 90021 Summary 90022 One chicken wing contains 6.4 grams of protein, or 30.5 grams of protein per 100 grams. 64% of the calories from chicken wings comes from protein, while 46% comes from fat. 90023 90002 The cut of chicken you should eat depends on your health and fitness goals.90003 90002 While all cuts of chicken are great sources of protein, some are leaner. The extra fat in the thigh, drumstick and wings can benefit some goals but hinder others. 90003 90002 If you’re trying to lose weight, then chicken breast is the best cut for you. It is the leanest part of the chicken, which means it has the fewest calories but the most protein. 90003 90002 For example, chicken breast is ideal for bodybuilders on a cut, since it has the fewest calories. Watching calories is especially important for bodybuilders participating in contests, given that this is when they need to have low body fat.90003 90002 However, people who are following low-carb or keto diets may benefit from eating fattier cuts of chicken, as they need more fat in their diets. 90003 90002 If your goal is to build muscle or gain weight, you will need to eat more calories than your body burns daily. People who fall into this group can benefit from eating fattier cuts of chicken, since they contain more calories. 90003 90002 Lastly, people who want to maintain their muscle mass or improve recovery may benefit from eating the breast.It contains the most protein by weight, which is the most important factor for them when it comes to choosing which cut of chicken to eat. 90003 90020 90021 Summary 90022 If you want to lose weight, maintain muscle mass or improve recovery, chicken breast is ideal. It is lean and has the most protein by weight. Fattier cuts may be beneficial for those on low-carb or keto diets, as well as those trying to gain weight or build muscle. 90023 90002 Chicken is a popular meat and great source of protein.90003 90002 Below are the protein contents of different cuts of cooked, boneless and skinless chicken: 90003 90084 90085 90021 Chicken breast: 90022 54 grams in one breast, or 31 grams per 100 grams 90088 90085 90021 Chicken thigh: 90022 13.5 grams in one thigh , or 26 grams per 100 grams 90088 90085 90021 Chicken drumstick: 90022 12.4 grams in one drumstick, or 28.3 grams per 100 grams 90088 90085 90021 Chicken wings: 90022 6.4 grams in one wing, or 30.5 grams per 100 grams 90088 90101 90002 The chicken breast is lean and has the most protein by weight, making it ideal for people who want to lose weight, maintain muscle mass and improve recovery.90003 90002 Fattier cuts like the thigh, drumstick and wings have more calories, which make them better for people wanting to build muscle or gain weight. 90003 90002 People on low-carb or keto diets also need to eat more fat and may benefit from eating these cuts too. 90003 90002 Overall, chicken is a great addition to your diet. The cut of chicken you choose should suit your personal health and fitness goals. 90003.