Chicken breast, stewed, skin not eaten
Common food
Photo: Wikipedia
Stewed chicken breast (skinless) is a lean, tender protein source cooked slowly in liquid until it easily pulls apart. Its texture is moist and delicate, with a mild, savory flavor that absorbs surrounding herbs and aromatics. With nearly 28g of protein per 100g and virtually no fat or carbs, it's a powerhouse for muscle maintenance and low-calorie meal planning.
Calorie split: 79% protein · 0% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love stewed chicken breast for its melt-in-your-mouth tenderness and ability to soak up flavors from broths, spices, and vegetables. It's a comfort food staple across many cultures, from Chinese braised dishes to Latin American caldos, making it both nostalgic and endlessly adaptable.
⚠️ Watch-outs & how to enjoy it better
Without skin or added fat, it can taste dry or bland if overcooked or under-seasoned. Those watching sodium intake should be cautious, as stews often rely on salty broths or sauces—opt for low-sodium stock and season with herbs, lemon, or garlic instead.
Key benefits
- High protein density supports muscle repair and satiety
- Very low in fat and carbohydrates, ideal for calorie-conscious diets
- Gentle stewing method retains moisture without added oils
- Versatile base for soups, stews, and salads
- Naturally gluten-free and sugar-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Stewing chicken breast at a low, steady temperature (around 85°C/185°F) can actually increase its water-holding capacity by up to 10%, making it juicier than quick-cooked methods like grilling.
Full nutrition (USDA data · scales with serving)
| Water | 66.8 g |
| Energy | 149 kcal |
| Protein | 28.0 g |
| Total lipid (fat) | 3.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.41 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 212 mg |
| Potassium, K | 332 mg |
| Sodium, Na | 333 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 28.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.20 mg |
| Niacin | 9.5 mg |
| Vitamin B-6 | 0.81 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 71.4 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 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) | 0.70 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 | 0.70 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 | 0.01 g |
| SFA 16:0 | 0.49 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 0.86 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 0.73 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.53 g |
| PUFA 18:2 | 0.40 g |
| PUFA 18:3 | 0.02 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 | 91.0 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
Is stewed chicken breast healthier than fried chicken?
Yes, stewing uses no added oil and retains more nutrients, making it lower in calories and fat compared to fried chicken.
How do I keep stewed chicken breast from getting dry?
Cook it at a low simmer (not a rolling boil), and add vegetables or broth to maintain moisture. Avoid overcooking—remove it as soon as it's tender.
Can I use stewed chicken breast in salads?
Absolutely. Shred or slice it and toss with greens, vinaigrette, and crunchy veggies for a high-protein, low-carb salad.
Is stewed chicken breast a common allergen?
Chicken is not a top allergen, but some people may have poultry allergies. Always check for cross-contamination in pre-made stews.
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 1.49 kcal/g · 75% 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: 1.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.