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Healthy Raw Chicken Breast: Nutritional Benefits & Cooking Tips

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Chicken Broilers or Fryers Breast Meat (Raw)

Chicken breast meat is a versatile, lean protein source that is widely used in a variety of dishes, from salads to main courses. It is especially favored for its high protein content and relatively low fat levels. The following nutritional breakdown provides an in-depth look at the health benefits and nutrient profile of raw chicken breast.

Nutritional Information (Per 100g)

Nutrient Amount
Energy 172 kcal
Protein 20.85 g
Total Fat 9.25 g
Saturated Fat 2.66 g
Carbohydrates 0.0 g
Dietary Fiber 0.0 g
Sugars 0.0 g
Calcium 11 mg
Iron 0.74 mg
Magnesium 25 mg
Phosphorus 174 mg
Potassium 220 mg
Sodium 63 mg
Zinc 0.8 mg
Copper 39 mcg
Manganese 18 mcg
Selenium 16.6 mcg
Vitamin C 0.0 mg
Thiamine (B1) 0.063 mg
Riboflavin (B2) 0.085 mg
Niacin (B3) 9.908 mg
Vitamin B6 0.53 mg
Folate 4 mcg
Vitamin B12 0.34 mcg
Vitamin A 24 mcg
Vitamin E 0.27 mg
Vitamin D2 0.4 mcg

Allergen Information:

Chicken breast is naturally free from common allergens such as gluten, dairy, and nuts. It is suitable for most diets, but individuals with specific food sensitivities or allergies should always check the preparation and seasoning ingredients, as cross-contamination may occur.

Dietary Preferences:

Chicken breast is an excellent option for various dietary preferences, including:

  • Low-Carb: With zero carbohydrates, it fits well into low-carb diets such as keto and paleo.
  • High-Protein: Ideal for those seeking to boost protein intake, particularly in fitness, weight loss, or muscle-building plans.
  • Gluten-Free: Naturally free from gluten, making it a suitable choice for those with celiac disease or gluten intolerance.
  • Low-Fat: The breast meat is low in fat, especially saturated fat, compared to other cuts of chicken, making it a heart-healthy option.

Cooking Tips:

When preparing chicken breast, it’s important to avoid overcooking to maintain moisture and tenderness. Marinate the chicken for added flavor and to retain juiciness. Grilling, baking, poaching, or sautéing are common methods for cooking chicken breast to perfection. Be sure to check the internal temperature with a meat thermometer (165°F or 74°C) to ensure it is fully cooked and safe to eat.

Conclusion:

Raw chicken breast is a lean and nutritious meat choice that is rich in high-quality protein, essential vitamins, and minerals while being low in fat and carbohydrates. Its versatility in cooking, combined with its health benefits, makes it a great option for a variety of diets, including low-fat, high-protein, and gluten-free eating plans. Whether grilled, baked, or sautéed, chicken breast can be part of a delicious and health-conscious meal.

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