Chicken, broilers or fryers, light meat, meat only, raw
Whole food · Poultry Products
Photo: Wikipedia
This is the lean, pale breast meat from young chickens, prized for its mild, clean flavor and a tender, slightly dense texture that becomes juicy when cooked properly. It's a nutritional powerhouse, delivering an impressive 23.2 grams of complete protein per 100 grams with virtually no fat or carbohydrates, making it a staple for high-protein, low-calorie diets.
Calorie split: 86% protein · 0% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it acts as a blank canvas, readily absorbing marinades, spices, and sauces from any cuisine. Its lean, mild profile makes it a reliable, healthy foundation for everything from quick weeknight stir-fries to elegant poached dishes.
⚠️ Watch-outs & how to enjoy it better
Its very low fat content means it can easily dry out and become tough if overcooked or prepared without added moisture. To counteract this, use gentle cooking methods like poaching, brining beforehand, or cooking to a precise internal temperature of 165°F (74°C), and always let it rest briefly after cooking.
Key benefits
- Excellent source of lean, complete protein for muscle repair and growth.
- Very low in fat and calories, supporting weight management goals.
- Naturally carb-free, ideal for low-carb and ketogenic diets.
- Contains essential nutrients like niacin, vitamin B6, and selenium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'white meat' of chicken breast gets its pale color from a lower concentration of myoglobin, the oxygen-storing protein that makes leg and thigh meat darker and more flavorful.
Full nutrition (USDA data · scales with serving)
| Water | 74.9 g |
| Energy | 114 kcal |
| Energy | 477 kj |
| Protein | 23.2 g |
| Total lipid (fat) | 1.6 g |
| Ash | 0.98 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.73 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 187 mg |
| Potassium, K | 239 mg |
| Sodium, Na | 68.0 mg |
| Zinc, Zn | 0.97 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 17.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.09 mg |
| Niacin | 10.6 mg |
| Pantothenic acid | 0.82 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Vitamin B-12 | 0.38 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 |
| Vitamin A, IU | 27.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin K (phylloquinone) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.44 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 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.28 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 0.39 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.34 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.01 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 | 58.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 0.98 g |
| Isoleucine | 1.2 g |
| Leucine | 1.7 g |
| Lysine | 2.0 g |
| Methionine | 0.64 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.92 g |
| Tyrosine | 0.78 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.72 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.1 g |
| Proline | 0.95 g |
| Serine | 0.80 g |
FAQ
How do I keep chicken breast from being dry and rubbery?
The key is avoiding overcooking. Use a meat thermometer to pull it at 165°F (74°C), pound it to an even thickness for uniform cooking, or try methods like poaching, sous-vide, or marinating in an acidic component (like yogurt or citrus) to tenderize.
Is chicken breast healthier than thigh?
It depends on your goals. Breast is lower in calories, fat, and cholesterol, making it ideal for lean protein intake. Thigh meat is higher in fat and calories but also richer in certain minerals like iron and zinc, and many find it more flavorful.
What's the best way to add flavor without adding fat?
Marinate it in herbs, spices, citrus juice, or vinegar. Use dry rubs before grilling or baking. Poach it in flavorful broths with aromatics like onion, garlic, and bay leaves. Sauté with a small amount of broth instead of oil.
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 1.14 kcal/g · 81% 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: 0.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.