Chicken breast, oven-roasted, fat-free, sliced
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Oven-roasted, fat-free sliced chicken breast is the quintessential lean protein powerhouse. Its texture is firm yet tender, with a clean, mild flavor that readily absorbs seasonings and marinades. Nutritionally, it's a standout, delivering a massive 16.79g of high-quality protein per 100g for just 79 calories, making it a staple for muscle building and weight management.
💚 Why it's loved
People love it for its incredible versatility and clean nutritional profile. It's a blank canvas that can be seasoned to fit any cuisine, from smoky BBQ to zesty Mediterranean, making healthy eating feel less restrictive and more creative.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential for dryness if overcooked, leading to a chalky, unappealing texture. To counteract this, use a meat thermometer to pull it at 165°F (74°C), brine it before cooking, or slice it thinly against the grain after resting to maximize tenderness.
Key benefits
- Excellent source of complete, lean protein for muscle repair and growth.
- Extremely low in calories and fat, supporting weight management goals.
- High in niacin (vitamin B3) and B6, essential for energy metabolism.
- A versatile, neutral base for countless healthy meal preparations.
- Provides phosphorus and selenium, important for bone health and thyroid function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single, standard-sized chicken breast (about 170g) can provide over 50 grams of protein, which is more than the daily recommended intake for many adults.
Full nutrition (scales with serving)
| Water | 76.7 g |
| Energy | 79.0 kcal |
| Energy | 332 kj |
| Protein | 16.8 g |
| Total lipid (fat) | 0.39 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 2.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.10 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.32 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 60.0 mg |
| Potassium, K | 67.0 mg |
| Sodium, Na | 1087 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 7.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 3.4 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Vitamin B-12 | 0.09 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.13 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.12 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.10 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 36.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 0.69 g |
| Isoleucine | 0.81 g |
| Leucine | 1.2 g |
| Lysine | 1.3 g |
| Methionine | 0.44 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.65 g |
| Tyrosine | 0.53 g |
| Valine | 0.81 g |
| Arginine | 1.1 g |
| Histidine | 0.48 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 2.4 g |
| Glycine | 1.2 g |
| Proline | 0.88 g |
| Serine | 0.60 g |
FAQ
How do I keep oven-roasted chicken breast from drying out?
The key is not to overcook it. Use an instant-read thermometer and remove the chicken when the thickest part reaches 160-165°F (71-74°C). Let it rest for 5-10 minutes before slicing, as it will continue cooking and the juices will redistribute.
Is the nutrition information for raw or cooked chicken?
The provided data (79 kcal, 16.79g protein per 100g) is for cooked, oven-roasted chicken breast. Raw chicken breast has a slightly different nutritional profile due to water loss during cooking.
Can I eat this if I'm on a low-carb or keto diet?
Absolutely. With only 2.17g of carbohydrates per 100g (and 0g sugar), it is an ideal protein source for low-carb and ketogenic diets, providing essential nutrients without impacting blood sugar significantly.