Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled
Whole food · Poultry Products
Photo: Wikipedia
This is the lean, white meat from a broiler chicken's breast, cooked by grilling to a firm, juicy texture with a subtle, savory flavor. It's a powerhouse of complete protein, delivering over 30 grams per 100g with virtually no fat or carbohydrates, making it a staple for clean eating and muscle maintenance.
💚 Why it's loved
People love it for its incredible versatility and mild flavor, which acts as a blank canvas for marinades, spices, and sauces from any cuisine. It's also a trusted, convenient protein source for fitness enthusiasts and busy families alike.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential for dryness if overcooked, which can make it unpalatable. To counteract this, use a meat thermometer to pull it at 165°F (74°C), marinate before cooking, or slice it thinly after resting. Those watching sodium intake should be cautious with pre-marinated or processed versions.
Key benefits
- Exceptionally high in complete protein for muscle repair and growth
- Very low in fat and carbohydrates, ideal for weight management
- Naturally gluten-free and sugar-free
- Good source of niacin and vitamin B6 for energy metabolism
- Versatile base for countless healthy recipes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single 100g serving of grilled chicken breast provides more protein than is found in a typical cheeseburger patty, yet contains a fraction of the saturated fat.
Full nutrition (scales with serving)
| Water | 66.1 g |
| Energy | 151 kcal |
| Energy | 631 kj |
| Protein | 30.5 g |
| Total lipid (fat) | 3.2 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.45 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 258 mg |
| Potassium, K | 391 mg |
| Sodium, Na | 52.0 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 28.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.21 mg |
| Niacin | 12.1 mg |
| Pantothenic acid | 1.7 mg |
| Vitamin B-6 | 1.2 mg |
| Choline, total | 111 mg |
| Betaine | 9.5 mg |
| Vitamin B-12 | 0.21 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 32.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.54 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.09 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 11.1 ug |
| Fatty acids, total saturated | 0.99 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.70 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.24 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.15 g |
| MUFA 16:1 c | 0.15 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.0 g |
| MUFA 18:1 c | 1.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.76 g |
| PUFA 18:2 | 0.58 g |
| PUFA 18:2 n-6 c,c | 0.58 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 104 mg |
| 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How do I prevent grilled chicken breast from becoming dry and rubbery?
The key is not to overcook it. Use an instant-read thermometer and remove the chicken from heat when the internal temperature reaches 165°F (74°C). Let it rest for 5-10 minutes before slicing, which allows the juices to redistribute. Marinating for at least 30 minutes beforehand also helps retain moisture.
Is grilled chicken breast a good option for a low-carb or keto diet?
Yes, it's an excellent choice. With 0g of carbohydrates and 0g of sugar per 100g, it fits perfectly into low-carb and ketogenic dietary patterns, providing high-quality protein without impacting blood sugar levels.
What's the best way to add flavor without adding many calories or fat?
Use dry spice rubs (like paprika, cumin, garlic powder, oregano) or wet marinades based on citrus juice, vinegar, and herbs. Yogurt-based marinades are also great for tenderizing and adding flavor with minimal added fat.