Chicken, breast, boneless, skinless, raw
Whole food · Poultry Products
Photo: Wikipedia
The boneless, skinless chicken breast is the lean powerhouse of poultry, offering a mild, subtly sweet flavor and a dense, fine-grained texture that acts as a blank canvas for countless cuisines. Nutritionally, it is a protein-dense staple, delivering over 22 grams of high-quality protein per 100 grams with virtually no fat or carbohydrates, making it a foundational food for muscle maintenance and satiety.
💚 Why it's loved
People love it for its incredible versatility; it takes on the flavors of any sauce, spice, or marinade, making it a staple in everything from spicy Thai curries to classic American grilled dishes. It is also a trusted, affordable protein source for health-conscious eaters and athletes alike.
⚠️ Watch-outs & how to enjoy it better
Because it is so lean, it can easily become dry and rubbery if overcooked or prepared without moisture. To counteract this, marinate the meat in an acidic or enzymatic mixture (like yogurt or citrus) for 30 minutes before cooking, and use a meat thermometer to pull it at exactly 165°F (74°C) to retain its juices.
Key benefits
- Exceptionally high protein-to-calorie ratio (22.5g protein per 106 kcal)
- Virtually fat-free and carbohydrate-free, supporting low-calorie diets
- Excellent source of niacin (Vitamin B3) and phosphorus
- Highly versatile and absorbs marinades and spices effectively
- Lean protein source that supports muscle repair and satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pectoralis major muscle, which makes up the bulk of the chicken breast, is so powerful that a chicken's wingspan is roughly equal to its body length, and it requires significant energy to fly.
Full nutrition (scales with serving)
| Water | 74.8 g |
| Energy (Atwater General Factors) | 106 kcal |
| Energy (Atwater Specific Factors) | 112 kcal |
| Nitrogen | 3.6 g |
| Protein | 22.5 g |
| Total lipid (fat) | 1.9 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Calcium, Ca | 3.9 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 26.2 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 330 mg |
| Sodium, Na | 65.8 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Fatty acids, total saturated | 0.35 g |
| Fatty acids, total monounsaturated | 0.37 g |
| Fatty acids, total polyunsaturated | 0.30 g |
| Fatty acids, total trans | 0.01 g |
| Cholesterol | 72.7 mg |
FAQ
Why is my chicken breast always dry?
Chicken breast is extremely lean, so it dries out quickly. To prevent this, marinate it, pound it to an even thickness, and cook it to an internal temperature of 165°F (74°C) without exceeding it.
Is chicken breast healthy for weight loss?
Yes, it is one of the best foods for weight loss because it is high in protein, which promotes satiety, and very low in calories and fat.
How long does raw chicken breast last in the fridge?
Raw chicken breast should be used within 1 to 2 days of purchase if stored in the refrigerator at 40°F (4°C) or below.