Chicken, NS as to part, grilled with sauce, NS as to skin eaten
Common food
Photo: Wikipedia
This is a versatile, lean protein source: grilled chicken pieces, sauced but not breaded, offering a tender, juicy bite with a savory, slightly caramelized exterior. The sauce adds a layer of flavor without overwhelming the natural taste of the chicken. It's a high-protein, moderate-calorie option that fits well into balanced meals.
Calorie split: 50% protein · 17% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, savory flavor profile and incredible versatility—it can be the star of a salad, a wrap, a rice bowl, or a standalone main. It's a familiar, comforting protein that adapts to countless cuisines and dietary preferences.
⚠️ Watch-outs & how to enjoy it better
The sauce can be a hidden source of added sugars and sodium, which may concern those monitoring blood sugar or blood pressure. Opt for sauces with lower sugar/sodium content, or use it as a base and add your own lighter seasonings. Pairing it with fiber-rich vegetables can also help mitigate any blood sugar impact.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Low in saturated fat compared to red meats
- Grilling method can help render out excess fat
- Sauce can add flavor without deep-frying calories
- Provides B vitamins like niacin and B6 for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction, which creates the delicious browned, flavorful crust on grilled chicken, requires temperatures above 285°F (140°C) and is the same chemical process that gives seared steak and toasted bread their complex flavors.
Full nutrition (USDA data · scales with serving)
| Water | 62.5 g |
| Energy | 180 kcal |
| Protein | 22.0 g |
| Total lipid (fat) | 6.4 g |
| Carbohydrate, by difference | 7.3 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 6.0 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.75 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 182 mg |
| Potassium, K | 290 mg |
| Sodium, Na | 527 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 23.4 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.18 mg |
| Niacin | 6.6 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 60.4 mg |
| Vitamin B-12 | 0.23 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 816 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.89 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 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 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.29 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 92.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, chicken and rice, entree, prepared — USDA does not publish this profile for Chicken.
| Tryptophan | 0.16 g |
| Threonine | 0.50 g |
| Isoleucine | 0.55 g |
| Leucine | 0.93 g |
| Lysine | 0.93 g |
| Methionine | 0.31 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.35 g |
| Valine | 0.62 g |
| Arginine | 0.80 g |
| Histidine | 0.40 g |
| Alanine | 0.68 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.58 g |
| Proline | 0.51 g |
| Serine | 0.47 g |
FAQ
Is grilled chicken with sauce always healthy?
Not necessarily. The healthiness depends heavily on the sauce's ingredients. Some sauces are high in sugar, sodium, or unhealthy fats. Grilled chicken itself is lean, but a sugary glaze can significantly increase calories and carbs.
How can I tell if the chicken is grilled with skin or without?
The nutrition data provided is for 'NS as to skin eaten,' meaning it's unspecified. Visually, skin-on chicken will have a crispier, fattier exterior. Skinless will be leaner and often drier. When ordering or cooking, you can specify your preference.
What's the best way to reheat grilled chicken without drying it out?
Reheat slices or pieces gently in a skillet over medium-low heat with a splash of water or broth, covered. Alternatively, use a microwave at 50% power in short intervals, placing a damp paper towel over the chicken to add moisture.
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 1.80 kcal/g · 49% calories from protein · 0.2 g fiber · 6.0 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: 1.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.