Chicken breast macros shows it has high quality protein. Let’s look at chicken breast nutrition including calories in 100g chicken breast with skin and without skin.
Chicken breast is a great source of protein for non-vegetarians and can be used in any dish you like. You can fry, bake, steam, broil or cook it with your favorite spices or sauce. This makes chicken breast a versatile food that is great for any occasion rather than selecting red meat.
Chicken breast is a lean protein choice. The leaner it is the higher quality protein that you will get. This means that you get more lean muscle mass. Muscle helps burn fat and excess weight. Lean muscle has the highest nutrient value out of all of the muscle groups and is thus more important to your diet.
Chicken breast macros can be categorized in two types, one is with skin and the other is without skin. Further some people prefer broiler chicken breast while many others living in the countryside prefer country hen chicken breasts.
The weight of chicken breast depends upon the overall weight of chicken. Country hens are generally less heavy than the broiler hens. The weight may vary between 80 to 250 grams. However, for simplicity of calculations we shall take here weight of chicken breast edible potion as 100 grams and accordingly we shall list of chicken breast macros as well as other chicken breast nutrition parameters based on IFCT.
Country hen chicken breast nutrition
Serving size – 100 grams chicken breast with skin
Macros
a. Calories in 100g chicken breast – 179.84 kCal, which is 8.99 % of the daily value for RDA of 2000 kCal,
b. Proteins in chicken breast – 22.08 gm, that is 29.44 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
c. Carb in chicken breast – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
d. Fats in chicken breast – 10.20 gm, approximately 15.30 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
e. Fiber in chicken breast – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0.00 gm, which is 0.00 % of the daily value for RDA of 60 gm,
Nutrition
a. Vitamin A – 8.52 mcg, roughly 0.95 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.11 mg, almost 9.17 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.04 mg, which is 3.08 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 5.62 mg, that is 35.13 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.59 mg, around 45.38 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 3.06 mcg, almost 10.20 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 12.98 mcg, approximately 3.25 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 0.80 mcg, almost 16.00 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.36 mg, which is 24.00 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 28.88 mcg, that is 24.07 % of the daily value for RDA of 120 mcg,
Minerals
a. Calcium – 12.49 mg, around 1.25 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 222.00 mg, approximately 31.71 % of the daily value for RDA of 700 mg,
c. Iron – 1.09 mg, nearly 13.63 % of the daily value for RDA of 8 mg,
d. Magnesium – 22.00 mg, roughly 5.50 % of the daily value for RDA of 400 mg,
e. Copper – 130.00 mcg, almost 14.44 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.01 mg, which is 0.43 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.78 mg, around 7.09 % of the daily value for RDA of 11 mg,
i. Chromium – 0.00 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,
j. Selenium – 20.12 mcg, nearly 36.58 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 66.03 mg, that is 264.12 % of the daily value for RDA of 25 mg,
l. Potassium – 365 mg, around 7.77 % of the daily value for RDA of 4700 mg,
m. Sodium – 23.13 mg, approximately 1.54 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 7.26 mg, nearly 1.21 % of the daily value for RDA of 600 mg
o. Omega 6 – 254 mg, roughly 42.33 % of the daily value for RDA of 600 mg
Readers may consider the nutritional values to their own satisfaction based on the local food data and compare with RDA values as set by the local health authority from time to time.
It has been determined that 100 gram of country hen chicken breast with skin can give you around 29% of protein, 35% of vitamin B3, 45% of vitamin B6, 24% of vitamin E, 31% of phosphorus, 36% of selenium required by a young adult. Other than these nutrients, chicken breast also contains other minerals but in very small amounts like zinc, calcium, iron, and potassium.
The next step is to find the nutrition information for poultry chicken breast without skin. For further comparison we will take the weight of poultry chicken breast without skin as 100 grams.
Poultry Chicken breast Nutrition
Serving size – 100 grams chicken breast without skin
Macros
a. Calories in 100g chicken breast – 168.13 kCal, which is 8.41 % of the daily value for RDA of 2000 kCal,
b. Proteins in chicken breast poultry – 21.81 gm, that is 29.08 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
c. Carb in chicken breast – 0 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
d. Fats in chicken breast – 9 gm, approximately 13.50 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
e. Fiber in chicken breast – 0 gm, nearly 0.00 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0 gm, roughly 0.00 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0 gm, which is 0.00 % of the daily value for RDA of 60 gm,
Micronutrients
a. Vitamin A – 6.96 mcg, roughly 0.77 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.1 mg, almost 8.33 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.06 mg, which is 4.62 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 8.06 mg, that is 50.38 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.53 mg, around 40.77 % of the daily value for RDA of 1.3 mg,
f. Vitamin B7 – 4.11 mcg, almost 13.70 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 10.44 mcg, approximately 2.61 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.38 mcg, almost 27.60 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.29 mg, which is 19.33 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 27.8 mcg, that is 23.17 % of the daily value for RDA of 120 mcg,
Minerals
a. Calcium – 12.91 mg, around 1.29 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 178 mg, approximately 25.43 % of the daily value for RDA of 700 mg,
c. Iron – 0.83 mg, nearly 10.38 % of the daily value for RDA of 8 mg,
d. Magnesium – 20.2 mg, roughly 5.05 % of the daily value for RDA of 400 mg,
e. Copper – 0.27 mcg, almost 0.03 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.02 mg, which is 0.87 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.78 mg, around 7.09 % of the daily value for RDA of 11 mg,
i. Chromium – 0 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,
j. Selenium – 18.56 mcg, nearly 33.75 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 61.55 mg, that is 246.20 % of the daily value for RDA of 25 mg,
l. Potassium – 295 mg, around 6.28 % of the daily value for RDA of 4700 mg,
m. Sodium – 36.7 mg, approximately 2.45 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 12.63 mg, nearly 2.11 % of the daily value for RDA of 600 mg,
o. Omega 6 – 353.82 mg, roughly 58.97 % of the daily value for RDA of 600 mg
When you compare chicken breast macros between country hen and poultry hen, the country hen chicken breast provides around 0.5% more calories, around the same protein, around 10% less fats than the poultry chicken breast. This may be because of the skinless nature of chicken breast.
Whereas when you check chicken breast nutrition between poultry hen and country hen, it gives better vitamin B2 than country hen. Other micronutrients are fairly comparable except phosphorus, sodium and potassium.
Poultry hen chicken breast are high in sodium and low in phosphorus and potassium as compared to country hen chicken breast.
One of the benefits of eating chicken breast skinless is the smaller amount of fat in comparison to chicken breasts with skin. Skinless chicken breast is a great alternative to meat. This type of chicken is leaner and offers more protein. This cuts down the fat that you will consume while eating chicken.
With chicken breast you get low-fat, high-quality protein that is very important to your diet. Essential vitamins are important to your health and with chicken breast you get a few of them up to fifty percent of what you need per day in just a single 100 gram serving.
Chicken breast is also a great source of several minerals. It is a great source of vitamin B3, B6, zinc, magnesium, iron and other trace minerals. These minerals are important for building and maintaining good health. You will be getting an excellent source of most of the minerals that you need.
Summary
Chicken breast macros show that it is a great way to add proteins as compared to meat or red meat. Being a high-quality protein, chicken breast also makes it a great way to get a lot of protein in your diet while avoiding the extra fat. A diet low in fat and high in protein is ideal for reducing weight and maintaining a strong body.
Note – The main image credit to pixabay.com and the other images of the chicken breast are credited to Indiamart vendors.
