Nutritional Facts and health benefits of Lean Chicken

February 2, 2019

Lean chicken breast is the favorite choice of many health freaks and exercises. This is a rich-lean protein source, and the exercises which take more edible protein can build more muscle mass and also preserve a balanced metabolism. Calculating lean chicken calories may be a bit tricky as the values change based on different factors.

Compared to other parts of chicken lean chicken breasts are very low in fat and sodium, and rich in protein. It is a low-carb food as chicken breasts have zero carbohydrate value. The glycemic load is also zero in lean chicken breast. Considering the preparation, chicken breast is very versatile and also can easily incorporate into any healthy diet.

Even though assessing calorie count is a bit tricky as we discussed, here are some ballpark figures. Remember, if you keep the skin on at the lean chicken breast, calorie and fat count may be higher. Otherwise, the lean chicken breast may contain nearly 366 calories, 55g protein, zero carbohydrates, 14g fat, 4 g saturated fat, and about 132 mg of sodium content.

Preparation methods and the add-ons used for flavorings also make a big difference in the above counts. You can see that rotisserie chicken about 3 ounces may add to 170 calories, 11 g fat, 1 g carbohydrate, and about 15 g protein. Medium fried breast may have 364 calories, 34 g protein, 18 g fat, 13 g carbohydrate, and about 697 mg sodium, etc.

Lean chicken health benefits

As we discussed above, lean chicken breast is a good source of protein (low-fat). It will help build lean muscle mass and will strengthen the muscles. Along with low far protein, lean chicken is also an ideal source of phosphorus, selenium, niacin, and vitamin B6, etc. It may change based on the method of preparation you adopt, but chicken breasts contain only low sodium.

Selecting lean chicken breast

It is ideal to purchase pre-trimmed chicken breasts which can be readily cooked. It is available in grocery stores and other meat centers. You may also find frozen lean chicken breasts and wrapped individually. If you are finding these, always check for the nutritional facts on the label. These packed chicken breasts may have more sodium too.

While you are cooking lean chicken, ensure that you cook it to normal internal room temperature to ensure food safety. The ideal cooking temperature for boneless chicken will be about 170 degrees Fahrenheit and for chicken with bone is about 180 degrees Fahrenheit. Lean chicken can be kept frozen for up to 9 months. In any case, before cooking, also make sure that you clean the surfaces of raw chicken thoroughly.

Preparation of lean chicken breast

Broiling, roasting, and boiling are the most popular and healthiest methods of preparing chicken breast. Sauteeing in butter and oil frying are also done, but these methods may add hundreds of add-on calories to the meat and also add more fat. Addition of other condiments like olive oil, sauces, barbecue add-ons, etc. may also boost the fat and calorie count.

Even though lean chicken breast is healthy and low-calorie option for the dieters and bodybuilders, overeating it may end up in significant weight gain. Always use portion control strategies with it and ensure your snacks and meals help you maintain a healthy weight.

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Andi Perullo de Ledesma

I am Andi Perullo de Ledesma, a Chinese Medicine Doctor and Travel Photojournalist in Charlotte, NC. I am also wife to Lucas and mother to Joaquín. Follow us as we explore life and the world one beautiful adventure at a time.

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