Basic Information
- Name (Common): Chicken Breast, Boneless, Skinless, Raw
- Scientific: Gallus gallus domesticus
- Category: Poultry, Meat
- Varieties: Though not varieties in the traditional sense, chicken breasts can vary in size and quality based on the breed of chicken, farming practices (e.g., free-range, organic, conventional), and preparation before sale (e.g., with rib meat, tenderloins attached, etc.).
Nutritional Information
Macronutrients
- Carbohydrates: None to negligible.
- Proteins: High, about 31 grams per 100 grams, making it an excellent source of lean protein.
- Fats: Low, around 3.6 grams per 100 grams, most of which are unsaturated fats when skinless.
Micronutrients
- Rich in Niacin (Vitamin B3), Vitamin B6, and Pantothenic Acid (Vitamin B5), which are essential for energy metabolism and neurological health.
- Good source of Phosphorus, Selenium, and smaller amounts of Iron, Magnesium, and Zinc.
phytonutrients
Chicken breast, especially when boneless and skinless, is a type of animal protein that does not contain phytonutrients, as phytonutrients are compounds found in plants. However, chicken breast is rich in various nutrients and bioactive compounds that contribute to its nutritional profile. While not phytonutrients, these components play significant roles in health and wellness. Here’s an overview of the key nutrients and compounds found in raw, boneless, skinless chicken breast:
Nutritional Compounds in Chicken Breast
- Proteins: High-quality, complete protein with all essential amino acids necessary for muscle growth, repair, and overall health.
- Vitamins:
- Niacin (Vitamin B3): Supports energy production and metabolism, DNA repair, and the health of skin, nerves, and the digestive system.
- Vitamin B6 (Pyridoxine): Crucial for protein metabolism, brain development, and immune function.
- Pantothenic Acid (Vitamin B5): Aids in the synthesis of coenzyme A, essential for fatty acid synthesis and energy production.
- Minerals:
- Selenium: A powerful antioxidant that plays a critical role in metabolism and thyroid function, also supports immune health.
- Phosphorus: Essential for the formation of bones and teeth, and important in how the body uses carbohydrates and fats.
- Iron, Magnesium, and Zinc: Contribute to various bodily functions, including oxygen transport, enzyme activity, and immune system health.
Health Benefits
Although chicken breast lacks phytonutrients, its nutrient profile offers several health benefits:
- Muscle Maintenance and Growth: The high protein content supports muscle repair and growth, making it a favorite among athletes and those looking to increase muscle mass.
- Metabolic Health: The B vitamins in chicken breast are essential for energy production and efficient metabolic function.
- Antioxidant Support: Selenium acts as an antioxidant, helping to reduce oxidative stress and inflammation, and may lower the risk of chronic diseases.
- Immune Function: Nutrients like selenium and zinc in chicken breast are important for maintaining a healthy immune system.
Considerations
Whole chicken breast is a nutritious food choice, it’s important to balance it with a variety of other foods, especially fruits, vegetables, and whole grains, to ensure a wide range of nutrients, including phytonutrients. Cooking methods also affect the nutritional value; methods such as grilling, baking, or poaching are healthier options compared to frying.
In summary, boneless, skinless chicken breast is a nutritious, high-protein food that, while not a source of phytonutrients, provides a range of vitamins and minerals beneficial for health. Including it as part of a balanced diet can contribute to muscle health, metabolic function, and overall well-being.
Calorie Count and Glycemic Index
- Calorie Count: Approximately 165 calories per 100 grams.
- Glycemic Index: Not applicable, as it contains no carbohydrates.
Physical Characteristics
- Color: Raw chicken breast is pale pink.
- Shape: Thick and somewhat uniform, tapering slightly at one end.
- Size: Typically ranges from 170 to 280 grams (6 to 10 ounces) each, but size can vary.
- Texture: Firm and slightly moist when raw, fibrous.
Culinary Uses
- Common Dishes: Grilled chicken breasts, chicken salads, stir-fries, baked chicken dishes, and many others. It’s a versatile ingredient in cuisines worldwide.
- Preparation Methods: Can be marinated, grilled, baked, broiled, sautéed, poached, or cooked sous-vide. It absorbs flavors well and can be used in a myriad of recipes.
- Suitable Pairings: Complements a wide range of seasonings and marinades, from simple salt and pepper to complex spice blends. Pairs well with vegetables, grains, and pasta.
Geographical Information
- Origin: Domesticated chickens originate from Southeast Asia and have been raised for thousands of years for meat and eggs.
- Primary Growing Regions: Chicken farming is widespread and occurs in numerous countries worldwide, with top producers including the United States, China, Brazil, and many European countries.
- Seasonal Availability: Chicken breast is available year-round due to controlled farming practices that ensure a consistent supply.
Chicken breast, especially the boneless, skinless variety, is a staple in healthy diets due to its high protein content and low fat levels. Its mild flavor and versatile nature make it a popular choice for a wide range of dishes, fitting into virtually any cooking style or dietary preference.
| Proximates: | |
| Water | 74.8 g |
| Energy (Atwater General Factors) | 106 kcal |
| Energy (Atwater Specific Factors) | 112 kcal |
| Nitrogen | 3.6 g |
| Protein | 22.5 g |
| Total lipid (fat) | 1.93 g |
| Ash | 1.13 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 0 g |
| Minerals: | |
| Calcium, Ca | 4 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 62.2 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 330 mg |
| Sodium, Na | 66 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.004 mg |
| Manganese, Mn | <0.0125 mg |
| Lipids: | |
| Fatty acids, total saturated | 0.349 g |
| Fatty acids, total monounsaturated | 0.369 g |
| Fatty acids, total polyunsaturated | 0.296 g |
| Fatty acids, total trans | 0.009 g |
| Cholesterol | 73 mg |
