Caloric Breakdown of 700g Uncooked Chicken Breast
For those meticulously tracking their nutritional intake, knowing the precise figures for raw ingredients is essential. A 700g portion of uncooked, skinless, and boneless chicken breast contains roughly 840 calories. This is a raw calculation and does not account for any caloric changes that occur during cooking. The vast majority of these calories come from protein, with a minimal amount from fat, and zero from carbohydrates.
Macronutrient Profile of 700g Raw Chicken Breast
Beyond just calories, understanding the full macronutrient profile is key for a balanced diet. Chicken breast is renowned for its high protein content, and a 700g portion is a significant source of this crucial macronutrient.
- Protein: A 700g portion of raw, meat-only chicken breast contains approximately 158g of protein. This is a substantial amount, making it an excellent choice for muscle building and satiety.
- Fat: The fat content is remarkably low, sitting at about 18g for the same portion. This includes both saturated and unsaturated fats.
- Carbohydrates: Uncooked chicken breast is naturally carbohydrate-free. This makes it a popular component of many low-carb diets.
The Difference Between Raw and Cooked Calories
A common point of confusion for many is how cooking affects the nutritional values of chicken. While the total number of calories and macronutrients in the piece of meat doesn't change, the per-gram value does. This is because raw chicken loses water during the cooking process, causing it to shrink and increase its nutrient density by weight.
Here are some key points regarding the raw vs. cooked difference:
- Water Loss: As chicken cooks, it loses moisture, which concentrates the remaining nutrients. For example, 100g of raw chicken breast contains around 120 calories, while 100g of cooked chicken breast can have up to 165 calories.
- Measuring Consistency: To be accurate with calorie tracking, it is best to consistently measure your meat either raw or cooked. If you measure raw, use the raw nutritional data. If you measure cooked, use the cooked nutritional data. Some fitness applications allow you to specify the state of your food.
- Cooking Method Matters: The final caloric count also depends on the cooking method. Frying chicken in oil will add significant calories and fat, whereas grilling or boiling adds very few.
Nutritional Comparison: With Skin vs. Skinless
Including the skin on your chicken breast dramatically changes the overall nutritional profile due to the high fat content in the skin.
| Feature | 700g Raw Chicken Breast (Skinless) | 700g Raw Chicken Breast (With Skin) |
|---|---|---|
| Estimated Calories | 840 | 1204 |
| Estimated Fat | 18g | 65g |
| Estimated Protein | 158g | 146g |
As the table shows, 700g of chicken breast with the skin on can have over 400 more calories, primarily from added fat. For those monitoring fat intake or aiming for a lower-calorie meal, choosing skinless is the best option.
Putting it into Perspective for Meal Prep
Knowing the total calories in 700g of raw chicken breast is very useful for meal preparation. For example, if you plan to create four equal servings from your 700g portion, you can easily calculate the base nutritional information per serving. Each 175g raw portion would contain approximately 210 calories (840 calories / 4). After cooking, the 175g portion might weigh less, but the calorie count remains the same. You would then add the calories from other ingredients in your meal, such as vegetables, sauces, or grains.
Conclusion
In summary, 700g of raw, skinless, boneless chicken breast contains approximately 840 calories, 158g of protein, and 18g of fat. This makes it an incredibly protein-dense and low-calorie food source, ideal for various dietary plans. Remember that cooking will affect the weight and thus the per-gram calorie count, but the total calories for the whole portion remain unchanged. For accurate tracking, always be consistent with how you measure and log your food intake. Excluding the skin is a simple but effective way to significantly reduce the fat and calorie count of your meal.
For more detailed nutritional information and daily values, consult an authoritative database like the USDA or check out online resources like Eat This Much.
