Chicken Breast Nutrition

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The chicken has one most tasting part and it’s the breast which is also known as the most nutritious. The chicken breast is low in fat and carbohydrate but has high recommended levels of protein. How one cooks chicken breast matters because it can provide good vitamins and nutrients at a less calorie level.

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Many people who watch their diet have a debate on what part of the chicken to eat. The main reason is that dark meat and the chicken thighs studies have shown that they are unhealthy. The healthy option has gone for the chicken breasts that contain white meat. As much as they don’t differ in nutritional value their certain parts of which levels of vitamins and calories are of question.

Amino acids essential to build and repair tissues in the form of protein is found in Chicken. The skin, body muscles, bones are made up of some quantities of protein levels. For example, a 3-ounce well served cooked chicken breast will contain 142 calories and the fat derived from it will be 28. Whereas in a 3.2 gram in a single serving will only need a recommended fat percentage of 5.

It recommended that a healthier cooked chicken breast is eaten without skin. Hence one can purchase chicken breasts that are skinless or have the skin removed just before cooking. Other preferable healthy choices in the poultry meat are turkey cutlets which can also be cooked together with the chicken breasts. To obtain the best nutritional value of chicken breasts it’s recommended that one should avoid frying but consider grilling, broiling, roasting, trimming unwanted fat and boiling.

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The nutritional values in chicken breast consist of:
Niacin Is also known as Vitamin B3, niacin is a key factor in the conversion of carbohydrates into energy. The recommended level of niacin in the body is at 72% which is also obtained in one serving of chicken.

Pantothenic Acid Is also called vitamin B5. Pantothenic acid aids in the conversion of carbohydrates and fats into energy. It is the vitamin responsible of healthy nails and skin. A serving of chicken breast gives approximately 11% of this vitamin daily.

Vitamin B6 is found in large quantities in chicken breasts. Vitamin B6 is responsible in the formation of red blood cells and building essential chemicals in the body. Vitamin B6 also helps in the conversion of glycogen to glucose which is essential to provide extra energy levels when needed. A 32% of Vitamin B6 is obtained in a 4-ounce serving of chicken breast which is the recommended level allowance.

Amino Acids Chicken breast contains 100% of the needed daily levels of amino acids which the human body cannot make on its own. Eating foods rich in amino acids is the only way.

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Phosphorus is crucial to retain healthy nails, bones and teeth. A diet consisting of a 4-ounce chicken breast will give 125% of phosphorus daily recommended level in the body.

Potassium is important for muscle and heart health. A one serving of chicken breast offers just about 84% of the suggested daily allowance of this vital vitamin.

Selenium aids in the prevention of cancer and cell damages. It is found mainly in grains but a chicken breast gives over 40% of Selenium as a daily allowance.

 
Chicken Breast Nutrition Information 
Rosemary and Lemon Grilled Chicken Breast

Prepared by preheating and outdoor grill at medium heat and a little oil on the grate, then garlic is whisked plus rosemary, lemon juice, ground black pepper, salt and mustard in a bowl. The chicken breasts are placed on plastic bags then preheated on grill for 4 minutes.

Nutrition Facts:

Calories: 260
Protein: 25 g
Carbohydrate:  2 g
Fiber:  1 g
Sodium: 60 mg
Saturated fat: 3 g
Polyunsaturated fat:  2 g
Monounsaturated fat:  11 g
fat: 0 g
Cholesterol: 65 mg

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Boneless Skinless Chicken Breasts

Prepared by preheating in oven to about 350 degrees F (200 degrees C) then rub the chicken breasts with olive oil and season with Creole as you sprinkle salt. Then place it in the broiler pan. Allow it to bake for 10 minutes in preheated heat then serve.

Nutrition Facts:

Serving Size: 4 OZ. SERVING (112g)
Servings per Container: Varied
Amount per Serving
Calories 110 Calories from Fat 20
Total Fat 2.5g 4%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 65mg 22%
Sodium 180mg 8%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugar 0g
Protein 23g 46%
Vitamin A 0%
Vitamin C 0%
Calcium 0%
Iron 0%

 

Blackened Chicken Breast

Prepared by preheating oven to 400 degrees F (175 degrees C) then chicken breast is mixed together with salt, cayenne, thyme, cumin, onion powder, white pepper and paprika. The chicken breast is placed on the hot pan for 1 minute then taken back to the oven for baking in 5 minutes until there is no pink color and no juices.

Nutrition Facts:

Serving Size 1 each
Amount per serving
Calories 194
Total Fat               4.30 g                    7%
Saturated Fat     1.17 g                    6%
Cholesterol         95.00 mg              32%
Sodium                 269.00 mg            11%
Dietary Fiber      0.40 g                    2%
Sugars                   0.50 g
Protein                 35.20 g
Total Carbohydrate 1.80 g            1%

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Chicken Breast Baked

Prepare by preheating the oven up to 450 degrees. Use a foil to cover the chicken breast. Bake at a high temperature but for a short time. Baking for 20 minutes at 450 degrees will bring out the juicy baked breast well.

Nutrition Facts:

Protein Total 116
Fat 24g
Saturated Fatty Acids 2g
Sodium 72mg
Cholesterol 0g
Calcium 63mg
Iron 5%

 

Cajun Chicken Breast

Oven is preheated to 450 degrees the grease applied on a dish. Mix garlic powder, pepper, paprika, and cayenne pepper, salt with red peppers, dried oregano, onion powder and thyme in a ramekin. Then rub the spices into the chicken breast, bake for 18 minutes.

Nutrition Facts:

For a Serving Size of 1 Serving (100g)
Calories 145
Calories from Fat 32.4 (22.3%)
Total Fat               3.6g
Sodium                 0mg
Cholesterol         0mg
Potassium           0mg
Protein                 27g
Carbohydrates  1.1g

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Chicken Breast Skin Not Eaten

Prepared by preheating oven to 400°F have a 3-quart glass baking dish then brush both sides of chicken breast with oil. Bake it open for 30 minutes until juice is out at the center. Then cool the chicken for about 12 minutes.

Nutrition Facts:

Serving Size: 1 large
Amount Per Serving
Calories from Fat 62
Calories 321
Fat 6.95g              12%
Saturated Fat 1.953g       10%
Monounsaturated Fat   2.41g
Polyunsaturated Fat       1.497g
Cholesterol         165mg   55%
Potassium           498mg
Sodium                 776mg   32%
Total Carbohydrate 0g   0%
Dietary Fiber      0g 0%
Sugars   0g
Protein 60.29g
Vitamin A 1%
Vitamin C 0%
Iron 11%
Calcium 3%

 

Easy Sadia Frozen Chicken Breast

Preheat the oven up to 350 degrees F then spray the baking dish as you top some sauce. Have the chicken breast in and mix, bake for 40 minutes. You can add vegetables or melted cheese.

Nutrition Facts:

Bottom of Form
Calories                119
Sodium 0 mg
Total Fat3 g
Potassium 0 mg
Saturated 0 g
Total Carbs 0 g
Polyunsaturated 0 g
Monounsaturated 0 g
Dietary Fiber 0 g
Sugars   0 g
Trans     0 g
Protein 22 g
Cholesterol 0 mg
Vitamin A 0%
Vitamin C 0%
Iron 0%
Calcium 0%

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Pan Seared Chicken Breast

Preheat oven to 400 degrees F. Heat a skillet over medium high heat. Spray the chicken breast with half of the oil, season it with a crust of salt and red pepper. Put it in the pan and let it slide down add some garlic and herbs. Wait for the skin to turn golden then take it to a preheated oven for around 8 minutes until the juices clear.

Nutrition Facts:

Generic – Pan Seared Chicken Breast (Olive Oil)
Calories           187
Sodium            99 mg
Total Fat 7g
Potassium 489 mg
Saturated 1 g
Total Carbs 1 g
Polyunsaturated 1 g
Monounsaturated 4 g
Dietary Fiber 0 g
Sugars 0 g
Trans   0 g
Protein 40 g
Cholesterol 0 mg
Vitamin A 6%
Vitamin C 4%
Iron 8%
Calcium           2%

 

Sautéed Chicken Breasts

Allow oil to heat in a large skillet for a while on medium heat. Sprinkle chicken equally on both sides with pepper and salt. Then put it in the pan for around 8 minutes until it starts to turn golden on each side. Then allow it to cool and serve.

Nutrition Facts:

Calories 202
Fat 9.8 g
Sat fat 1.8 g
Mono fat 6 g
Poly fat 1.4 g
Protein 26.7 g
Carbohydrate 0.2 g
Fiber 0.1 g
Cholesterol 73 mg
Iron 1 mg
Sodium 359 mg
Calcium 14 mg

 

Garlic-Roasted Chicken Breast

Preheat oven to 450°F with support in upper third. Mince and pound garlic to a paste with a pinch of salt, then transfer to a dish. Blend in oregano, oil, 1/2 teaspoon salt, red-pepper flakes and 1/2 teaspoon pepper. Cut a 2-inch-long pocket straight in each breast. Spread garlic mix into each pocket. Cover chicken with garlic remains. Foil the chicken and roast the skin sides up. Then cook for 20 minutes.

Nutrition Facts:

Calories 440
Carbohydrates 1g(0%)
Fat 27g(41%)
Protein 46g(91%)
Saturated Fat 7g(34%)
Sodium138 mg(6%)
Polyunsaturated Fat5 g
Fiber 0g(1%)
Monounsaturated Fat 13 g
Cholesterol 139 mg(46%)

 

 

Conclusion

It’s essential to include nuts, seeds and fish in your diet to raise your intake of polyunsaturated fatty acids and monounsaturated, since much of the fat in the diet should come from these. Chicken breast is low in Sodium. It is also a credible source of Vitamin B6, Potassium, Phosphorus and a very worthy source of Selenium, Niacin and Protein. The chicken breast is the part that is least in fat than the rest of the other parts. Ideal for those monitoring their fat intake and its zero carbohydrates levels makes it even vital for anyone on a low-carb diet. How one cooks the chicken breast is essential in preserving the nutrients in them. Moreover, the chicken breast is very easy to prepare as a meal for one or more. The breasts are easy to cut and slice into preferable measures. Preparing chicken breasts also does not require ones much attention hence any person can do it. Upon eating chicken breast one cannot complain of a heavy stomach since it’s a leaner food.

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