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.
