Chicken, NS as to part, grilled without sauce, skin not eaten
Common food
Photo: Wikipedia
This is lean, grilled chicken breast, cooked without sauce and served skinless. It offers a firm, slightly fibrous texture with a clean, savory flavor that absorbs marinades beautifully. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and role as a reliable, healthy protein staple. It's a blank canvas that can be seasoned and paired with almost anything, from salads to grains.
⚠️ Watch-outs & how to enjoy it better
The main downside is its potential to become dry and bland if overcooked. To counter this, marinate before grilling, use a meat thermometer to pull it at 165°F (74°C), and slice against the grain after a rest period.
Key benefits
- Excellent source of complete protein for muscle repair and satiety.
- Very low in fat, especially saturated fat.
- Zero carbohydrates, making it ideal for low-carb and ketogenic diets.
- High in essential amino acids like leucine for muscle synthesis.
- A versatile, lean base for countless healthy meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Chicken breast contains about 50% more protein by weight than an equivalent serving of beef steak, making it one of the most protein-dense common meats.
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
How do I keep grilled chicken breast from getting dry?
Marinate for at least 30 minutes, grill over medium-high heat (not too low), and use a meat thermometer to remove it at exactly 165°F (74°C). Let it rest for 5-10 minutes before slicing to allow juices to redistribute.
Is the nutritional info different for other parts like thigh or with skin?
Yes, significantly. Thigh meat has more fat and calories, and eating the skin adds substantial fat and calories. This data is specifically for skinless breast.
Can I eat this on a low-sodium diet?
The plain grilled chicken itself is very low in sodium. However, any marinades, seasonings, or sauces added during cooking can drastically increase sodium content. Check labels on pre-marinated products.
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.