Chicken, broilers or fryers, breast, meat only, cooked, roasted
Whole food · Poultry Products
Photo: Wikipedia
Lean, roasted chicken breast is the quintessential high-protein staple, with a mild, clean flavor and a firm yet tender texture that readily absorbs marinades and seasonings. It's a nutritional powerhouse, delivering over 31 grams of complete protein per 100 grams with virtually no carbohydrates or sugar.
Calorie split: 79% protein · 0% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and mild canvas, which can be seasoned to fit almost any cuisine from spicy to savory. It's a reliable, lean protein that forms the backbone of countless quick weeknight dinners and meal-prep routines.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can easily become dry and bland if overcooked. To counteract this, marinate before cooking, use a meat thermometer to pull it at 165°F (74°C), and let it rest before slicing. It's also a common poultry allergen.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and repair.
- Very low in fat and contains zero carbohydrates or sugar.
- Highly versatile base for countless healthy and flavorful meals.
- A lean protein source that can support weight management goals.
- Rich in essential nutrients like niacin, vitamin B6, and selenium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The global demand for chicken breast has grown so significantly that it now accounts for the highest market value of any cut from the broiler chicken.
Full nutrition (USDA data · scales with serving)
| Water | 65.3 g |
| Energy | 165 kcal |
| Energy | 690 kj |
| Protein | 31.0 g |
| Total lipid (fat) | 3.6 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 256 mg |
| Sodium, Na | 74.0 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 27.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.11 mg |
| Niacin | 13.7 mg |
| Pantothenic acid | 0.96 mg |
| Vitamin B-6 | 0.60 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 85.3 mg |
| Betaine | 6.2 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 21.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.30 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 | 1.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.69 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.77 g |
| PUFA 18:2 | 0.59 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 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 |
| Cholesterol | 85.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.3 g |
| Isoleucine | 1.6 g |
| Leucine | 2.3 g |
| Lysine | 2.6 g |
| Methionine | 0.86 g |
| Cystine | 0.40 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.0 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 0.96 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.5 g |
| Proline | 1.3 g |
| Serine | 1.1 g |
FAQ
How do I keep roasted chicken breast from drying out?
The key is to not overcook it. Use a meat thermometer and remove it from the heat when the internal temperature reaches 165°F (74°C). Letting it rest for 5-10 minutes before slicing allows juices to redistribute.
Is chicken breast a complete protein?
Yes. It contains all nine essential amino acids that your body cannot produce on its own, making it a high-quality, complete protein source.
What's the difference between 'broiler' and 'fryer' chicken?
The terms are often used interchangeably and refer to young chickens raised specifically for meat production. 'Broiler' is the more common industry term for chickens bred for rapid growth and efficient meat yield.
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 1.65 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: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.