Chicken, NS as to part, grilled without sauce, NS as to skin eaten
Common food
Photo: Wikipedia
Grilled chicken, prepared without sauce and with the skin left to the eater's discretion, offers a lean, savory protein source with a satisfying, slightly charred flavor. Its texture is tender and juicy when cooked properly, with a satisfying bite. Nutritionally, it's a powerhouse of high-quality protein with minimal carbohydrates, making it a staple for muscle maintenance and low-carb diets.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, savory flavor that serves as a perfect canvas for herbs and spices, and its incredible versatility in everything from salads to stir-fries. It's a universal comfort food, central to cuisines worldwide from American barbecue to Asian street food.
⚠️ Watch-outs & how to enjoy it better
Without sauce, it can be perceived as bland or dry if overcooked. Those watching sodium intake should be cautious of pre-seasoned or marinated versions. To counteract dryness, marinate before grilling, use a meat thermometer to avoid overcooking, or let it rest briefly after cooking. For flavor without added sugar or sodium, rely on dry rubs, fresh herbs, citrus zest, or a squeeze of lemon after grilling.
Key benefits
- Excellent source of complete protein for muscle repair and growth.
- Naturally low in carbohydrates and sugar.
- Provides essential nutrients like niacin, vitamin B6, and selenium.
- A versatile base for countless healthy meal preparations.
- Can support satiety and weight management goals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'white meat' (breast) and 'dark meat' (thigh, leg) have different muscle fiber compositions; dark meat has more myoglobin, which gives it a richer flavor and makes it more forgiving on the grill.
Full nutrition (USDA data · scales with serving)
| Water | 64.6 g |
| Energy | 179 kcal |
| Protein | 26.7 g |
| Total lipid (fat) | 7.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.77 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 218 mg |
| Potassium, K | 304 mg |
| Sodium, Na | 386 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 28.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.21 mg |
| Niacin | 8.0 mg |
| Vitamin B-6 | 0.64 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 72.4 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 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 | 1.6 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 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 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) | 0.01 g |
| Cholesterol | 112 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
Does 'NS as to skin eaten' mean the skin is included in the nutrition info?
No, 'NS' stands for 'Not Specified.' The nutritional data is an average that may or may not include skin, as consumption varies. To be precise, skinless grilled chicken breast is leaner, while with skin adds fat and calories.
How can I keep grilled chicken from drying out?
Key steps include brining or marinating beforehand, grilling over medium (not high) heat, using a meat thermometer to pull it at 165°F (74°C), and letting it rest for 5 minutes before cutting to allow juices to redistribute.
Is grilled chicken a good option for a low-carb diet?
Yes, it's an ideal choice. With 0g of carbs per 100g, it provides essential protein without impacting blood sugar, making it a staple for ketogenic and other low-carbohydrate eating patterns.
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 1.79 kcal/g · 60% 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: 1.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.