Chicken fillet, grilled
Common food
Photo: Wikipedia
A lean, high-protein cut of chicken breast, grilled to a tender, juicy finish with subtle smoky notes. Its mild flavor and firm yet succulent texture make it a nutritional powerhouse, packing over 22 grams of protein per 100 grams with minimal fat and carbohydrates.
Calorie split: 59% protein · 6% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, versatile protein source that absorbs marinades and seasonings beautifully, making it a staple in healthy eating and meal prep. Its satisfying texture and ability to be the star or supporting actor in countless dishes give it universal appeal.
⚠️ Watch-outs & how to enjoy it better
It can become dry and bland if overcooked, which is a common pitfall. For those monitoring sodium intake, pre-marinated or restaurant versions can be high in salt. Tip: To prevent dryness, brine the fillet before cooking or use a meat thermometer to pull it at 165°F (74°C). Pair it with healthy fats like avocado or olive oil to enhance nutrient absorption and satiety.
Key benefits
- Excellent source of lean, complete protein for muscle maintenance and growth.
- Very low in carbohydrates, suitable for low-carb and ketogenic diets.
- Provides essential B vitamins like niacin (B3) and B6 for energy metabolism.
- Contains minerals such as selenium and phosphorus for immune and bone health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The chicken breast is the most popular cut of poultry sold in the United States, accounting for about 20% of all chicken consumption.
Full nutrition (USDA data · scales with serving)
| Water | 68.5 g |
| Energy | 151 kcal |
| Protein | 22.3 g |
| Total lipid (fat) | 5.8 g |
| Carbohydrate, by difference | 2.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 197 mg |
| Potassium, K | 226 mg |
| Sodium, Na | 450 mg |
| Zinc, Zn | 0.72 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 18.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.10 mg |
| Niacin | 7.6 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 47.3 mg |
| Vitamin B-12 | 0.21 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 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) | 0.77 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.89 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 | 0.02 g |
| SFA 16:0 | 0.67 g |
| SFA 18:0 | 0.17 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.89 g |
| PUFA 18:3 | 0.24 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 68.0 mg |
Amino acid profile (per 100g)
Estimated from WENDY'S, Homestyle Chicken Fillet Sandwich — USDA does not publish this profile for Chicken fillet.
| Tryptophan | 0.15 g |
| Threonine | 0.50 g |
| Isoleucine | 0.54 g |
| Leucine | 0.93 g |
| Lysine | 0.83 g |
| Methionine | 0.29 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.27 g |
| Valine | 0.59 g |
| Arginine | 0.65 g |
| Histidine | 0.38 g |
| Alanine | 0.65 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.52 g |
| Proline | 0.68 g |
| Serine | 0.53 g |
FAQ
How do I keep grilled chicken breast from drying out?
Brine it in a saltwater solution for 30 minutes before cooking, don't overcook it (use a meat thermometer), and let it rest for 5-10 minutes after grilling to allow juices to redistribute.
Is grilled chicken breast a complete protein?
Yes, it contains all nine essential amino acids your body cannot make on its own, making it a complete, high-quality protein source.
Can I eat this on a low-fat diet?
Absolutely. With only about 5.8 grams of fat per 100 grams, and most of that being unsaturated, it's an excellent lean protein choice for low-fat diets.
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 1.51 kcal/g · 59% 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: 1.99 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.