How Many Calories in Boiled Chicken Breast?
Knowing the nutrition facts of the foods we eat is essential for maintaining a healthy diet. Boiling chicken breast is one of the most widely used options for people looking for a lean source of protein. It not only offers essential nutrients while being low in fat, but it is also adaptable and simple to prepare. You have arrived at the appropriate location if you are interested in learning how many calories in boiled chicken breast.
Without the skin, boiled chicken breast is a well-known superior source of lean protein. The average serving size of boiled chicken breast is 3.5 ounces (100 grams), which means it has 165 calories. This article will examine the nutrition in this lean protein source as well as the additional nutritional advantages it provides. So let’s get started and learn more about boiled chicken breast!
Boiled Chicken Breast Nutrition Facts
Here are some key nutrition facts about boiled chicken breast:
- Calories: As previously stated, 3.5 ounces (100 grams) of boiled chicken breast typically contain about 165 calories. Given its high protein content, this makes it a relatively calorie-efficient food option.
- Protein: Chicken breast that has been boiled is a great source of lean protein. About 31 grams of protein are typically present in a 3.5-ounce (100-gram) serving. Protein is necessary for the development and repair of tissues, for maintaining the health of muscles, and for fostering satiety.
- Fat: Low fat content is a well-known benefit of boiled chicken breast. An average of 3.6 grams of fat can be found in a 3.5-ounce (100-gram) serving. It is a heart-healthy protein option because it is especially low in saturated fat.
- Vitamins: A good source of several vitamins is chicken breast. For example, a serving of 3.5 ounces (100 grams) can supply 13% of the recommended daily intake (RDI) of vitamin B3 (niacin) and 9% of the RDI of vitamin B6.
- Minerals: Minerals like phosphorus, selenium, and zinc are present in boiled chicken breast. Around 14% of the RDI for phosphorus, 20% of the RDI for selenium, and 6% of the RDI for zinc are typically provided by a 3.5-ounce (100-gram) serving.
- Carbohydrates: Boiling chicken breast is a good choice if you’re on a low-carb or ketogenic diet. With less than 1 gram per 3.5-ounce (100-gram) serving, it has very few carbohydrates.
- Sodium: Boiling chicken breast has a relatively low sodium content of 77 milligrams per 3.5-ounce (100-gram) serving.
- Cholesterol: A serving of 3.5 ounces (100 grams) of boiled chicken breast contains about 85 milligrams of cholesterol.
- Amino acids: The nine essential amino acids that our bodies need but are unable to produce on their own are all present in chicken breast. These amino acids are necessary for a number of bodily processes, such as hormone production, immune system support, and muscle synthesis.
Even though boiled chicken breast has a number of health advantages, it’s still important to maintain a healthy diet by including a variety of fruits, vegetables, whole grains, and other protein sources. A registered dietitian or healthcare professional can offer you individualized advice based on your unique dietary requirements and health objectives.
Health Benefits of Boiled Chicken Breast
Due to its nutrient makeup and cooking method, boiled chicken breast has many health advantages. Let’s explore the numerous ways that boiled chicken breast can improve your health. The chicken breast that has been boiled is a great source of superior protein. Protein is necessary for the development, maintenance, and repair of all bodily tissues, including muscles, bones, and organs.
Consuming enough protein helps with weight management, supports a healthy metabolism, and encourages the growth of muscles. In addition, protein is essential for the synthesis of hormones, antibodies, and enzymes, supporting all bodily processes.
Calcium and phosphorus, two essential minerals for maintaining strong, healthy bones, are found in boiled chicken breast. The structural element of bones and teeth is composed of phosphorus and calcium. Boiling chicken breast can help you maintain bone density and lower your risk of fractures and osteoporosis.
The amino acids required for muscle growth and repair are present in the protein found in boiled chicken breast. People who regularly engage in physical activity, such as athletes and fitness enthusiasts, will benefit the most from it. Consuming enough protein, like that in boiled chicken breast, helps muscles recover, boosts muscle protein synthesis, and enhances overall athletic performance.
Because it has little cholesterol and saturated fat, boiled chicken breast is a good source of lean protein. Heart disease can be exacerbated by consuming too much saturated fat and cholesterol. Choose boiled chicken breast to get the advantages of lean protein without having to increase your dietary intake of cholesterol or saturated fat. Notably, removing the skin before boiling further lowers the saturated fat content.
People who want to control their weight or lose it frequently choose boiled chicken breast. It is a filling and satiating food option because it is high in protein and low in calories and fat. Protein promotes feelings of fullness and decreases hunger, both of which can help with portion control and calorie restriction.
In comparison to carbohydrates and fats, protein, like that in boiled chicken breast, has a greater thermic effect. This indicates that the process of digesting and metabolizing protein requires more energy from the body. Therefore, including boiled chicken breast in your diet can promote a healthy metabolism and possibly help with weight loss goals. Blood sugar levels are not significantly affected by boiled chicken breast. It has a low glycemic index because it contains hardly any carbohydrates. Boiling chicken breast and including it in your meals can help you avoid sudden spikes in blood sugar and encourage sustained energy levels.
Since boiled chicken breast is naturally gluten-free, it is suitable for people with celiac disease or gluten sensitivities. Compared to other protein sources, it is also generally well tolerated and less likely to trigger allergies or adverse reactions. This makes it a flexible choice for people who have dietary needs or restrictions.
Chicken breast that has been boiled maintains its moisture throughout the cooking process, helping the consumer stay hydrated. In order to support digestion, nutrient absorption, circulation, and body temperature control, it is essential to stay adequately hydrated. Boiling chicken breast also contains protein and amino acids, which help to maintain a healthy gut lining and encourage normal digestion.
Selenium is a mineral that is present in boiled chicken breast and is essential for maintaining a strong immune system. As an antioxidant, selenium works to shield cells from the harm that free radicals can do. You can give your body this crucial mineral, which supports a healthy immune system and overall wellbeing, by including boiled chicken breast in your diet.
While boiled chicken breast has many health advantages, it’s important to remember that you should still watch your portion sizes and eat a variety of other nutrient-rich foods to keep a balanced diet. Additionally, because everyone’s nutritional needs are different, it is always advisable to speak with a healthcare provider or registered dietitian for customized dietary advice based on your unique health objectives and needs.