Chicken Breast Protein

How much protein is in a chicken breast? 100 grams of chicken breast have 31 grams of protein. So why do we need protein as a part of our nutrition? Because protein consists of amino acids. And our body uses amino acids to build and repair muscles and bones and also to make hormones and enzymes. Besides, protein is also an energy source.

So how much protein do you need daily?

An adult should have 10% to 35% of daily calories coming from protein. For example, to maintain a current healthy weight, an adult woman with medium physical activity needs  2,000 calories. And in this case you need to consume 200–700 calories from protein, or 50–175 grams. So, if you aim to lose weight, you need to consume less calories than you burn out daily in order to create calories deficiency. But for an adult woman with medium physical activity this daily calories amount can vary between 1200 and 1700 depending on how fast and how ambitious the weight loss goal is and needs to be achieved.

Chicken Breast Calories

So chicken breast is probably the most popular source of protein for those who aim to lose weight. And it does indeed have the least amount of calories compared with other parts of chicken. Below are calories per 100 grams of chicken part:

Chicken Breast	165 calories
Drumstick	172 calories
Wing	203 calories
Thigh	209 calories

Keto Chicken Breast Protein Recipes

Baked Chicken in Sour Cream:

• 2 kg of chicken breast
• 2 tablespoons of shredded cheese (cheddar or parmesan)
• Salt and pepper to taste (you can use black pepper or paprika)
• 6 tablespoons of double cream
• 2 teaspoons of garlic powder

1. Mix in a bowl sour cream, garlic powder, salt, pepper and  cheese.
2. Cover all sides of chicken breast with the sauce and put it onto a baking tray
3. And bake for 40 minutes

Keto Chicken Soup:

• 2 chicken breasts
• 1 carrot
• One onion
• 4 garlic cloves minced
• 1 small red bell pepper
• Olive oil for frying
• Salt, pepper and other spices to taste
• Chicken cube

1. Chop onion and fry on a low heat with garlic with  olive oil till they become tender and brownish.
2. Cut carrot, red pepper and chicken into small pieces.
3. Fry on a low heat together with garlic, first carrot and pepper, mix well for about 5 minutes. 
4. Put chicken breast cubes together with boiled water in a big soup bowl. Add chicken cube, mix well and cook on a medium heat for 15 minutes.
5. Add fried vegetables, mix and cook together for 10 minutes on a medium heat.
6. And taste the soup, add salt, pepper and other species to taste.

Chicken in Peanut Butter:

• Two chicken breasts cut into cubes
• 2 tablespoons of olive oil
• 100 grams of peanut butter
• 1 onion
• 400 ml of coconut milk
• 3 cloves of garlic, minsed
• 400 g or tomatoes, fresh or canned

1. Cut onion into small pieces and fry with olive oil together with garlic on low heat until both become tender and brownish.
2. Add milk, peanut butter and tomatoes, mix well and cook on a low heat for 5 minutes
3. Then, on a separate pan fry chicken cubes for 5 minutes on a medium to low heat, until they get slightly brown
4. And add chicken to the sauce and cook in the sauce for 30 minutes on low heat.

And some other Good Sources of Protein Allowed on Keto

Apart from chicken breast protein you can also consider alternative sources of protein, such as:

• Turkey
• Beef
• Sardines
• Tuna
• Shrimp
• Salmon
• Eggs
• Greek yogurt
• Pork
• Lamb
• Cheese
• And peanut butter

Interesting Information

So protein is good for our bodies. But what happens if we eat too much protein?

• Eating too much protein can lead to kidney stones
• And last but not least, vegan sources of protein: lentils, beans, hemp seeds, green peas, quinoa, chia seeds and nuts, broccoli, spinach, asparagus, blackberries (there are also other alternative sources of vegan protein but we selected both vegan and keto). You can find keto-friendly nuts here: https://freeketoeasy.com/best-nuts-for-keto-diet/