Chicken breast, baked, broiled, or roasted with marinade, skin eaten, from raw
Common food
Photo: Wikipedia
This is lean, skin-on chicken breast cooked via high-heat dry methods, yielding a golden, crisp exterior and a juicy, tender interior. The marinade infuses deep flavor while the skin adds a satisfying, savory richness. It's a high-protein, low-carb powerhouse, delivering over 25 grams of protein per 100 grams with minimal fat from the meat itself.
Calorie split: 52% protein · 1% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect balance of lean, juicy meat and crispy, flavorful skin, which transforms a simple cut into a satisfying centerpiece. Its adaptability makes it a global staple, easily tailored to any cuisine from tangy citrus to savory herb rubs.
⚠️ Watch-outs & how to enjoy it better
Overcooking is a common pitfall, leading to dry, chalky meat; using a meat thermometer to pull it at 165°F (74°C) is crucial. Those monitoring sodium intake should be mindful of salt-heavy marinades, and can opt for low-sodium seasonings or rinse the chicken briefly before cooking.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and satiety.
- Very low in carbohydrates and sugars, suitable for low-carb and ketogenic diets.
- The skin provides dietary fat and fat-soluble vitamins like A and K.
- Versatile base for countless flavor profiles through different marinades.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The white meat of the breast is composed of fast-twitch muscle fibers, which are designed for quick bursts of energy (like flapping wings) and contain less myoglobin, giving it its pale color compared to darker leg meat.
Full nutrition (USDA data · scales with serving)
| Water | 62.0 g |
| Energy | 204 kcal |
| Protein | 25.3 g |
| Total lipid (fat) | 10.4 g |
| Carbohydrate, by difference | 0.31 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.28 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.55 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 190 mg |
| Potassium, K | 290 mg |
| Sodium, Na | 399 mg |
| Zinc, Zn | 0.86 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 25.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.17 mg |
| Niacin | 8.4 mg |
| Vitamin B-6 | 0.67 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 62.3 mg |
| Vitamin B-12 | 0.16 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 17.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.95 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 4.0 g |
| MUFA 16:1 | 0.43 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 94.0 mg |
Amino acid profile (per 100g)
Estimated from Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled — USDA does not publish this profile for Chicken breast.
| Tryptophan | 0.39 g |
| Threonine | 1.4 g |
| Isoleucine | 1.5 g |
| Leucine | 2.5 g |
| Lysine | 2.9 g |
| Methionine | 0.79 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.4 g |
| Proline | 0.97 g |
| Serine | 1.2 g |
FAQ
How do I prevent baked chicken breast from drying out?
Brining (soaking in salt water) or marinating beforehand helps retain moisture. Cook to an internal temperature of 165°F (74°C) and let it rest for 5-10 minutes before slicing to allow juices to redistribute.
Is the skin healthy to eat?
The skin is high in fat and calories but also contains nutrients like collagen and fat-soluble vitamins. It's a matter of dietary preference; leaving it on adds flavor and moisture during cooking, while removing it reduces fat content.
What's the best way to get a crispy skin when baking?
Pat the chicken completely dry with paper towels before seasoning. Start cooking at a high temperature (425°F/220°C) or finish under the broiler for a few minutes, watching closely to prevent burning.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.04 kcal/g · 50% calories from protein · 0.0 g fiber · 0.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.