Chicken breast, baked or broiled, skin not eaten, from pre-cooked
Common food
Photo: Wikipedia
This is lean, pre-cooked chicken breast, typically baked or broiled with the skin removed, offering a clean, savory flavor and a firm, slightly fibrous texture that readily absorbs marinades and sauces. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates, making it a staple for muscle maintenance and low-carb diets. Its neutral taste profile makes it a blank canvas for countless culinary applications.
Calorie split: 78% protein · 0% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it can be shredded for tacos, sliced for salads, or cubed for stir-fries, seamlessly taking on the character of any cuisine. It's also a trusted, familiar comfort food that provides a satisfying, protein-rich foundation for a quick, healthy meal.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential for dryness if overcooked, which can make it unpalatable. It can also be bland without proper seasoning, and some individuals may find the repetitive texture monotonous. To counteract dryness, slice against the grain after cooking and toss immediately with a small amount of sauce or broth. To boost flavor, marinate before cooking or use flavorful rubs and glazes.
Key benefits
- Excellent source of complete, high-quality protein (28g per 100g)
- Very low in fat, especially saturated fat, with skin removed
- Zero carbohydrates and sugar, ideal for low-carb and ketogenic diets
- Highly versatile base ingredient that absorbs flavors well
- Convenient pre-cooked format saves preparation time
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The breast is the most metabolically active part of the chicken, meaning the muscle fibers are denser and have less connective tissue, which is why it cooks faster but also dries out more quickly than dark meat.
Full nutrition (USDA data · scales with serving)
| Water | 67.8 g |
| Energy | 144 kcal |
| Protein | 28.0 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 246 mg |
| Potassium, K | 284 mg |
| Sodium, Na | 328 mg |
| Zinc, Zn | 0.87 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 23.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.13 mg |
| Niacin | 9.6 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 59.8 mg |
| Vitamin B-12 | 0.27 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 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 | 0.86 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 | 0.02 g |
| SFA 16:0 | 0.69 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:3 | 0.03 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 | 86.0 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
Why is my pre-cooked chicken breast often dry and tough?
This is common because breast meat is very lean and has been cooked twice (once at the factory, again at home). To improve texture, gently reheat it in a covered pan with a splash of broth or sauce, or shred it and mix with a moist dressing like mayonnaise or avocado.
Is pre-cooked chicken breast as nutritious as fresh?
Yes, the core nutritional profile—high protein, low fat—remains excellent. However, some pre-cooked products may contain added sodium or preservatives for shelf stability, so checking the label is advisable if monitoring salt intake.
How can I tell if pre-cooked chicken breast is still safe to eat?
Always check the 'use-by' date on the packaging. Once opened, it should be consumed within 3-4 days. If it develops an off smell, slimy texture, or unusual discoloration, discard it immediately.
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 1.44 kcal/g · 78% calories from protein · 0.0 g fiber · 0.0 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: 1.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.