Chicken, broilers or fryers, breast, meat and skin, raw
Whole food · Poultry Products
Photo: Wikipedia
This is the raw, skin-on breast of a broiler or fryer chicken, a lean yet flavorful cut prized for its mild, clean taste and firm, slightly springy texture. Nutritionally, it's a protein powerhouse, delivering over 20 grams of high-quality protein per 100 grams with virtually no carbohydrates. The skin adds a notable layer of fat, which contributes to juiciness and flavor during cooking.
Calorie split: 50% protein · 0% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it's a blank canvas that absorbs marinades and seasonings beautifully, serving as the foundation for countless global dishes. Its reliable texture and mild flavor make it a family-friendly staple and a cornerstone of meal prepping for fitness enthusiasts.
⚠️ Watch-outs & how to enjoy it better
The skin significantly increases the saturated fat and calorie content, which may be a concern for those monitoring heart health or calorie intake. A practical tip is to remove the skin before cooking to drastically reduce fat, or to use cooking methods like roasting or grilling that allow excess fat to render and drip away. Overcooking can also lead to a dry, chalky texture.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Very low in carbohydrates, making it suitable for low-carb and ketogenic diets.
- Contains essential nutrients like niacin (vitamin B3) and selenium.
- The skin provides dietary fat, which aids in the absorption of fat-soluble vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single chicken breast can account for roughly 20-25% of the bird's total meat yield, making it the most commercially valuable cut.
Full nutrition (USDA data · scales with serving)
| Water | 69.5 g |
| Energy | 172 kcal |
| Energy | 720 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 9.3 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.74 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 174 mg |
| Potassium, K | 220 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 16.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.09 mg |
| Niacin | 9.9 mg |
| Pantothenic acid | 0.80 mg |
| Vitamin B-6 | 0.53 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 67.1 mg |
| Betaine | 8.8 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 24.0 ug |
| Retinol | 24.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 83.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, gamma | 0.06 mg |
| Vitamin D (D2 + D3), International Units | 16.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 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 | 2.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.54 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.50 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Fatty acids, total trans | 0.10 g |
| Cholesterol | 64.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.87 g |
| Isoleucine | 1.1 g |
| Leucine | 1.5 g |
| Lysine | 1.7 g |
| Methionine | 0.56 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.68 g |
| Valine | 1.0 g |
| Arginine | 1.3 g |
| Histidine | 0.63 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 1.2 g |
| Proline | 0.95 g |
| Serine | 0.73 g |
FAQ
What's the difference between a broiler and a fryer chicken?
The terms are often used interchangeably and refer to young chickens (6-8 weeks old) raised specifically for meat. 'Broiler' is the general industry term, while 'fryer' historically indicated a bird small enough to fit in a fryer, but the distinction is largely obsolete in modern labeling.
Why is the breast meat white while thigh meat is dark?
It's due to muscle fiber type and myoglobin content. Breast muscles are used for short bursts of activity (like flapping wings), so they have fewer slow-twitch fibers and less myoglobin, a protein that stores oxygen and gives meat a reddish hue. Thigh muscles are used more constantly, so they contain more myoglobin and appear darker.
How can I tell if raw chicken breast is fresh?
Look for a pale pink, slightly glossy appearance with no gray or greenish tints. It should smell clean and neutral, not sour or ammonia-like. The texture should be firm and spring back when pressed gently.
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 1.72 kcal/g · 48% 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: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.