Chicken Protein Guide: 100g to 200g – What Every Indian Should Know

Chicken has become such a favoured and popular eating option for so many Indian households across the country that it has become a staple for the Indian Kitchen, and for a very good reason. It is considered to be one of the most versatile, flexible and affordable food options in the market to date. Its ability to create some of the most filling dishes that India has to offer is unrivaled. It also has a plethora of health benefits as well, ensuring that gym-goers receive all the required proteins they need for their average gym session while also providing their bodies with other vital nutrients.

Protein is a nutrient that is able to give adequate muscle growth to all three major groups, the children, the adults and the elderly. One of the most popular options among chicken protein happens to be chicken breast, which coincidentally is very low in fat but exceptionally high in protein, which is the perfect source of chicken for people who are very conscious of how many calories are entering their body.

Chicken Protein is also a fantastic digestion aid, and unlike red meat, it goes well with some very standard Indian spices and traditional cooking methods. The boiled and grilled options of chicken protein are top choices by Indian gym-goers, as they will be able to perfectly blend in with their strict diet plans. There are also many different dieticians that are asking people whose cholesterol levels are a bit too high and are looking to lower them significantly.

Knowing how much protein is contained in 100 to 200 grams of chicken can help so many people who are struggling with getting the correct amount of protein in their systems consistently. This can also alter the course of many diets that are primarily high in protein, such as Keto and paleo.

WHAT IS THE DIFFERENCE BETWEEN 100 GRAMS OF RAW CHICKEN AND COOKED CHICKEN?

One of the most important things to take note of whenever you are handling any type of raw chicken is that is contains a lot more water within its body weight than cooked chicken,making its nutrients spread out, so whenever the chicken is cooked, it is able to shrink down in size and compress all the nutrients available into a more appetizing meal altogether. Raw Chicken breast has been shown to produce just 22 to 24 grams of protein in 100 grams whereas cooked chicken breast has 30 to 32 grams due to a lot less water content.

The way you actually cook the chicken can also influence how much nutrition you are getting in a simple serving. Through grilling or baking chicken, you will be able to retain most of the protein that is found in raw chicken while deep-frying a single piece of chicken with specific oils has been shown to induce a lot more caloric intake for an individual who is consuming them daily.

Dishes such as Tandoori chicken or even chicken Tikka Masala without their signature butter or masala are still very healthy with very high amounts of protein still present in them. You also might have to keep the consumption of certain chicken dishes down, such as butter chicken and malai tikka, which have large amounts of calories and fats in them, despite being very delicious to have.

WOULD 200 GRAMS OF CHICKEN BE IDEAL FOR A FITNESS DIET?

Having more than double the protein that is required for an average person may seem like it is too much to handle, but for individuals who have been going to the gym for a very long time, it is the perfect amount for their usual training exercises. India is still at a very high risk of becoming protein deficient, due to a majority of its population being affected by not enough protein being put into their bodies. Women and children who live in rural areas are at the highest risk of suffering from some major medical condition if they do not have at least 50 grams of protein a day.

For some professional weightlifters and gym-goers, the inclusion of 200 grams of chicken protein can be incremental in maintaining a proper diet and also makes healthy eating much more convenient for them. Just try and prevent any kind of overcooking or undercooking a particular dish, or prevent any addition of ghee or cream into a dish filled with chicken that takes away from any actual protein being administered into the body.

WHAT PART OF THE CHICKEN CONTAINS THE MOST AMOUNT OF PROTEIN?

Each part of the chicken has been known to contain an entirely different amount of protein in each part, along with some additional nutrients, depending on how much you consume. Markets in India have been increasingly adding and selling chicken in the form of chicken breast, and given how popular it has become with the country's populace, it will only continue to be produced. Also popular among the citizens are the Chicken leg, which is either sold as a chicken drumstick or thigh, and cut or chopped chicken pieces, which are mostly found within curries.

• Chicken Breast contains the most amount of protein while also having the lowest amounts of fat, which is the ideal balance many gym-goers are looking for when it comes to their chicken. It has helped many individuals gain muscle while also getting rid of any excessive body fat in their bodies.
• Chicken Thigh is a bit more fat-oriented while also being very tasty to consume, and is more often than not, preferred to be had in the form of various chicken curries in the Indian cuisine.
• Chicken Drumsticks are an extremely popular choice among children, and have been for quite some time. It contains barely enough protein, but it is sufficient enough for their growth and development. Most of the time, it has been used for tandoori and frying specific portions of chicken.
• A lot of kitchens in India are reliant on curries and gravy to be added on some chicken curry cuts, which is generally fine, but by adding some chicken breast alongside it can do wonders for the body as well as the nutrients that the body can provide.

IS CHICKEN CONSIDERED TO BE A TOTAL PROTEIN?

Chicken is definitely considered to be one of the best examples of a complete protein in the world, containing all of the necessary amino acids that coincidentally our body can not create or produce on its own. This can be the best way in which our body can gain some very high-quality protein that an Indian diet desperately needs in the modern world. Almost everything that is present in the Indian diet is not animal-based mostly due to Vegetarian habits or with reasons related to the economy.

• Chicken in your meals ensures that you will be getting a much better recovery time for your muscles after every single workout session.
• The exterior features of your body will also receive some much needed changes, from much better and smoother skin, hair and proper nail health.
• The body will also have a lot of immunity that becomes enhanced thanks to the nutrient value present in the cooked chicken.
• The body can balance the amount of hormones thanks to the chicken being consumed as well as perform a much better metabolic function than a body that does not have enough protein in its system.

Indians always love to consume some form of dals alongside their chicken, alongside some healthy and nutritious brown rice and roti that are made with maida and wheat, making for some of the most balanced amount of carbs and fiber being presented to the body in quite some time.

School-going children can also greatly benefit from having something as simple and care-free as a healthy chicken sandwich or even a decently made wrap can provide all that is required for that child to grow healthily once a week. There are also some forms of chicken that can greatly help and provide for elderly citizens such as the addition of boneless chicken that can give their frail bodies a much needed boost all in a small bowl of chicken soup.

WHAT ARE THE BEST WAYS TO MAXIMISE THE AMOUNT OF PROTEIN YOU CONSUME?

• Whenever you are in the kitchen, the best chicken to choose from all the available chicken options is the breast over other options such as curry cuts and pieces. This will allow your body to receive the most amount of protein while also getting rid of any excess fats in the meal.
• Try cooking methods such as grilling, steaming and roasting instead of adding lots of oil with other techniques and methods such as deep frying.
• Never add any gravies or curries on top of the chicken such as cream, cashew paste or even butter.
• Marinating the chicken protein with curd, lemon and even some spices that can provide both taste and tenderness to the meal.
• Always remember to buy and cook chicken protein options in large batches as well as store them for later use whenever you feel like making some non-vegetarian salads, sandwiches and even wraps.
• Be sure to always pair the chicken options with options that are full of fiber, such as rotis, chapatis, bread, rice and even certain salads for some balance.

WHAT ARE SOME VERY POPULAR CHICKEN PROTEIN FOOD DISHES IN INDIA?

• Tandoori Chicken that has a side of mint chutney.
• Grilled Chicken salad that is accompanied by both sprouts and lemons.
• Whole Wheat Chapati or Roti alongside some tasty chicken curry.
• Boiled Chicken that is also used during some upma or poha, in which it is shredded.
• Lastly, there are the options of having some homemade soup and vegetables that are all mixed together in a very healthy soup option.

CONCLUSION

Chicken will always be one of the most well-rounded and versatile food options available in India. The amount of nutritional value it has is second to none and with the overall effect it has on the body should not be understated. Protein is the most abundant nutrient that is found in Chicken, which is why it has such popularity among individuals who are choosing the different chicken and meat options available across the market.

Preparing chicken the correct way should also require some knowledge on the best way to cook and provide to yourself for your next training session. By preparing the different chicken options that are available in the market in the healthiest ways possible.

Medical Disclaimer – The information that has been written is only to be used for educational purposes. There has been no information presented by this website, be it tests, images and graphics, which should be taken as professional medical advice. Always consult with your doctor regarding any medical advice that may relate to your condition.