Chicken breast, grilled with sauce, skin not eaten
Common food
Photo: Wikipedia
Grilled chicken breast, with the skin removed, is a lean, high-protein staple with a firm, dense texture and a mild, savory flavor that readily absorbs marinades and sauces. Nutritionally, it's a powerhouse, delivering over 24 grams of protein per 100 grams for under 180 calories, making it a cornerstone for muscle maintenance and weight management diets.
💚 Why it's loved
People love it as the ultimate blank canvas in the kitchen; its mild flavor soaks up everything from smoky BBQ rubs to bright lemon-herb marinades. It's also a cultural and dietary workhorse, a go-to for fitness enthusiasts, home cooks, and cuisines worldwide seeking a reliable, lean protein source.
⚠️ Watch-outs & how to enjoy it better
The main downside is its potential for dryness if overcooked, which can make it unappetizing. Those watching sodium intake should be mindful of pre-marinated or sauced versions, as they can be high in salt. To counteract dryness, use a meat thermometer (cook to 165°F/74°C), brine before cooking, or slice thinly against the grain after resting. For sodium, opt for homemade marinades using herbs, spices, citrus, and vinegar.
Key benefits
- Excellent source of complete, high-quality protein for muscle repair and growth.
- Very low in fat, especially saturated fat, when skin is removed.
- High protein content promotes satiety, aiding in appetite control.
- Versatile base for countless healthy meal preparations.
- Rich in essential B vitamins like niacin and B6 for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Chicken breast is about 65% water by weight before cooking, which is why precise temperature control is crucial—the water evaporates during cooking, and overcooking drives out too much, leaving the meat dry and tough.
Full nutrition (scales with serving)
| Water | 61.2 g |
| Energy | 178 kcal |
| Protein | 24.3 g |
| Total lipid (fat) | 4.9 g |
| Carbohydrate, by difference | 7.3 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 6.0 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.48 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 187 mg |
| Potassium, K | 329 mg |
| Sodium, Na | 473 mg |
| Zinc, Zn | 0.76 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 24.7 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.18 mg |
| Niacin | 8.4 mg |
| Vitamin B-6 | 0.71 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 63.0 mg |
| Vitamin B-12 | 0.15 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 819 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Fatty acids, total saturated | 0.88 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 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.62 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 78.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How do I keep grilled chicken breast from getting dry?
The key is not overcooking. Use an instant-read thermometer and pull it from heat at 160-165°F (71-74°C), as it will continue to rise while resting. Brining in a saltwater solution for 30 minutes before cooking also helps retain moisture.
Is the nutrition different if I eat the skin?
Yes, significantly. The skin is high in fat and calories. Removing it cuts the fat content by more than half and reduces calories by about 30-40 per 100g serving, making it a much leaner protein choice.
What's the best way to add flavor without adding many calories?
Use dry spice rubs, fresh herbs (rosemary, thyme, cilantro), citrus zest and juice, vinegar-based marinades, or a small amount of flavorful pastes like mustard, harissa, or tomato paste. These add robust flavor with minimal impact on the calorie count.