Chicken dishes are perhaps the most sought after dishes in this world. Baked chicken breast is very easy to prepare. You may prepare it in various ways as there is plenty of scope for personal innovation. As you all know, chicken dishes are rich in protein and lean chicken pieces, especially baked ones comprise the healthiest food for children as well as adults. Still, it has been noticed that most chicken-lovers are unaware of the calories and nutrients in chicken. Chicken breast is the most nutritious part of a chicken and calories obtained from baked chicken breast are considered as healthy calories.
Baked vs. Fried Chicken Breast
The following table shows calories in baked, and fried chicken breast, with or without bone/skin. Compare the calories in baked chicken breast with the calories obtained from other types.
| Chicken Breast Types | Serving Size | Calories (Kcal) |
| Plain baked | 4 oz | 150 |
| Fried | 4 oz | 220 |
| Roasted, skinless | 3 oz | 120 |
| Boneless, skinless | 4 oz | 110 |
| Roasted, meat only | 1 cup chopped (140 g) | 231 |
| Baked, split, skin removed (Wegman's) | 3 oz (84 g) | 120 |
| Traditional, baked (by Country Buffet) | 1 breast (149 g) | 280 |
| Wegman's baked chicken breast (split) | 3 oz (84 g) | 180 |
| Ec chicken breast (by KFC) | 1 serving (162 g) | 440 |
| Baked, boneless, skinless | 5 oz | 230 |
Baked Chicken Breast Nutrition Facts
1 serving of 45 g of Classic Baked Chicken Breast contains:
| Nutrient | Quantity |
| Calories | 44 |
| Calories from fat | 2.0 |
| Calories from protein | 35.5 |
| Calories from carbohydrates | 6.6 |
| Total carbohydrates | 1.7 g |
| Saturated fat | 0.1 g |
| Monounsaturated fat | 0.1 g |
| Total fat | 0.2 g |
| Cholesterol | 23.4 mg |
| Sodium | 514 mg |
| Protein | 8.9 g |
| Calcium | 3.6 mg |
| Vitamin C | 0.1 mg |
| Calcium | 284 mg |
| Iron | 0.6 mg |
| Sugars | 0.3 g |
| Dietary Fiber | 0.0 g |
| Omega 6 fatty acids | 36.5 mg |
| Zinc | 0.4 mg |
| Magnesium | 14.4 mg |
| Potassium | 131 mg |
| Copper | 0.1 mg |
| Phosphorous | 127 mg |
| Dietary Fiber | 0.0 g |
Health Benefits of Chicken Breast
Homemade baked chicken breast with simple but healthy ingredients like olive oil, pepper, low fat butter, onion, garlic, etc. can prove to be very delicious and healthy. You can consume it as a snack or you can add it to your lunch/dinner menu. It is obviously a good source of protein which is necessary to maintain your overall health and energy levels. It also provides some of the important B vitamins like niacin (B3), B6 and vitamin B12. The vitamins and minerals received from chicken breast help prevent various serious health conditions like Alzheimer's disease, cancer, anemia, etc. The nutrients help repair damaged blood vessels, help regain strength after prolonged weakness. They also help reduce symptoms like tingling in legs and hands to certain extent. If you compare beef fat and chicken fat, fat in chicken is less saturated than that in beef. If the skin is not removed from the chicken breast, then you eat approximately double amount of saturated fats. Consumption of healthy chicken helps lower the risk of osteoporosis in elderly people. Vitamins and minerals from chicken help maintain the bone structure, bone health, teeth health, etc. Chicken provides selenium which plays an important role in strengthening the immune system and improving the metabolic processes. Those who regularly consume healthy chicken pieces can enjoy good cardiovascular health. Chicken nutrients play an important role in DNA repair.
You may browse through another article oven-baked chicken breast on Buzzle, to know some simple but yummy recipes. As calories in baked chicken breast are lower than those obtained from fried chicken breast, it is good to incorporate baked chicken in your regular diet. Include lean, skinless, baked chicken in your diet and enjoy a healthy life.
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