Chicken breast, baked or broiled, skin eaten, from fast food / restaurant
Common food
Photo: Wikipedia
This is a lean, protein-dense cut of chicken breast, cooked dry-heat style with the skin left on for added flavor and moisture. The texture is typically firm yet juicy, with the skin offering a savory, crisp contrast to the mild, clean meat. Its standout nutritional feature is a high protein-to-calorie ratio, providing over 25 grams of protein per 100 grams with virtually no carbohydrates.
💚 Why it's loved
People love it for its straightforward, satisfying savoriness and incredible versatility—it's a blank canvas for marinades, rubs, and sauces. It's a staple in countless global cuisines, valued for being a relatively quick and healthy protein centerpiece.
⚠️ Watch-outs & how to enjoy it better
The skin significantly increases the saturated fat and calorie content compared to skinless breast, which may be a concern for those monitoring fat intake. Fast-food versions can be high in sodium from seasoning or brines. To counteract this, consider removing the skin before eating to reduce fat, or pair it with fiber-rich vegetables and whole grains to balance the meal's sodium impact.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and satiety.
- Very low in carbohydrates and sugars, making it suitable for low-carb and ketogenic diets.
- Provides essential nutrients like niacin (vitamin B3) and selenium.
- Skin-on preparation can help retain moisture and add fat-soluble vitamins.
🍽️ 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 short bursts of intense activity (like flapping wings), making it leaner but also quicker to dry out if overcooked.
Full nutrition (scales with serving)
| Water | 61.8 g |
| Energy | 206 kcal |
| Protein | 25.7 g |
| Total lipid (fat) | 10.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 191 mg |
| Potassium, K | 291 mg |
| Sodium, Na | 406 mg |
| Zinc, Zn | 0.87 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 25.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.18 mg |
| Niacin | 8.5 mg |
| Vitamin B-6 | 0.68 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 63.1 mg |
| Vitamin B-12 | 0.17 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) | 0.96 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| 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 | 1.9 g |
| SFA 18:0 | 0.48 g |
| Fatty acids, total monounsaturated | 4.0 g |
| MUFA 16:1 | 0.44 g |
| MUFA 18:1 | 3.5 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 | 0.07 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 | 95.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How do I keep baked chicken breast from drying out?
Brining (soaking in saltwater) before cooking, using a meat thermometer to pull it at 165°F (74°C), and letting it rest for 5-10 minutes after cooking are key techniques to ensure juiciness.
Is the skin nutritious or should I remove it?
The skin is a significant source of fat and calories but also contains some fat-soluble vitamins. Its consumption is a matter of personal dietary preference and goals.
Why does restaurant chicken breast taste different?
Restaurants often use techniques like brining, pounding for even thickness, or cooking on high-heat surfaces (like broilers) to achieve a specific texture and flavor profile.