Chicken breast, grilled without sauce, skin not eaten
Common food
Photo: Wikipedia
A lean, protein-dense staple, grilled chicken breast offers a firm yet tender bite with a clean, savory flavor that absorbs marinades and seasonings beautifully. Without skin or sauce, it's a pure canvas of nutrition, packing nearly 30 grams of high-quality protein per 100 grams with minimal fat and zero carbohydrates.
💚 Why it's loved
People love it for its incredible versatility—it's the ultimate blank slate for global flavors, from smoky BBQ rubs to bright Mediterranean herbs. Its reliable, lean nutrition makes it a trusted foundation for healthy meal prep.
⚠️ Watch-outs & how to enjoy it better
Without proper technique, it can become dry and chalky, leading to meal fatigue. To counteract this, marinate for at least 30 minutes, use a meat thermometer to avoid overcooking (aim for 165°F/74°C), and let it rest before slicing. Those watching sodium should avoid pre-marinated versions and season at home.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Very low in fat and calories, supporting weight management goals.
- Zero carbohydrates, making it ideal for low-carb and ketogenic diets.
- Rich in essential nutrients like niacin, vitamin B6, and selenium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the largest chicken nugget weighed over 50 pounds and was made from ground chicken breast, showcasing its popularity in a wildly different form.
Full nutrition (scales with serving)
| Water | 62.9 g |
| Energy | 176 kcal |
| Protein | 29.6 g |
| Total lipid (fat) | 5.5 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 | 0.44 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 224 mg |
| Potassium, K | 352 mg |
| Sodium, Na | 353 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 30.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.21 mg |
| Niacin | 10.1 mg |
| Vitamin B-6 | 0.85 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 75.7 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 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) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Fatty acids, total saturated | 1.0 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 | 0.02 g |
| SFA 16:0 | 0.71 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 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) | 0.01 g |
| Cholesterol | 96.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How do I keep grilled chicken breast from drying out?
Key steps include brining or marinating beforehand, grilling over medium-high (not scorching) heat, using a meat thermometer to pull it at exactly 165°F (74°C), and letting it rest for 5-10 minutes before cutting to allow juices to redistribute.
Is the nutritional info different if I eat the skin?
Yes, significantly. The skin is high in fat and calories. Eating it roughly doubles the fat content and adds about 50-70 calories per 100g serving, while protein remains similar.
Can I eat this on a low-FODMAP diet?
Plain, grilled chicken breast is naturally low in FODMAPs. The key is to avoid high-FODMAP seasonings, sauces, or marinades containing garlic, onion, or certain sweeteners during the grilling process.