Chicken breast, sauteed, skin not eaten
Common food
Photo: Wikipedia
Sautéed chicken breast is a lean, golden-brown protein powerhouse, cooked quickly in a pan to achieve a tender, juicy interior with a lightly caramelized exterior. With virtually no carbs and a high protein-to-calorie ratio, it's a staple for muscle maintenance and satiety. Its mild, clean flavor makes it a blank canvas for countless seasonings and sauces.
💚 Why it's loved
People love it for its incredible versatility—it readily absorbs marinades and spices, fitting seamlessly into salads, stir-fries, wraps, and bowls. It's also a cultural cornerstone, appearing in everything from American chicken salad to Asian stir-fries and Mediterranean mezze.
⚠️ Watch-outs & how to enjoy it better
The main downside is its potential for dryness if overcooked, which can make it unpalatable. To counteract this, use a meat thermometer (target 165°F/74°C), pound it to even thickness, or marinate it beforehand. Those monitoring sodium intake should be mindful of added salts or high-sodium sauces used in cooking.
Key benefits
- Excellent source of complete, high-quality protein for muscle repair.
- Very low in calories and carbohydrates, supporting weight management.
- Naturally free of dietary fiber and sugar.
- Quick-cooking and versatile for meal prep.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Chicken breast is one of the leanest cuts of meat available; a skinless, cooked breast can contain less than 4 grams of fat per 100 grams, making it leaner than many cuts of beef or pork.
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 sautéed chicken breast from getting dry?
Pound the breast to an even thickness before cooking to ensure uniform doneness. Sear it in a hot pan for color, then reduce heat to medium to finish cooking through. Let it rest for 5-10 minutes after cooking to allow juices to redistribute.
Is sautéed chicken breast a good post-workout meal?
Yes, it's an excellent choice. Its high-quality protein provides the amino acids needed for muscle repair, and its low fat content allows for quick digestion and nutrient absorption.
Can I use this in a low-carb or keto diet?
Absolutely. With 0g of carbs and sugar, sautéed chicken breast is a perfect protein foundation for low-carb and ketogenic meal plans.