Chicken breast is one of the most popular lean protein sources worldwide. It is commonly sold skinless and boneless, which further reduces fat and calorie content.
Chicken breast comes from the leanest part of the chicken, located on either side of the breastbone. Favored by fitness enthusiasts, weight-watchers, and health-conscious eaters alike, it delivers high-quality protein with relatively low calories and fat. Because of its mild flavor and versatility, chicken breast fits easily into many cuisines and meal plans.
Understanding chicken breast nutrition facts, especially calories and protein content, can help you make smarter dietary choices.
Below is an approximate nutritional breakdown of cooked, skinless chicken breast:
Calories: 165 kcal
Protein: 31 g
Fat: 3.6 g
Saturated Fat: 1 g
Cholesterol: 85 mg
Carbohydrates: 0 g
Sodium: 74 mg
Iron: 0.9 mg
Potassium: 256 mg
These values may vary slightly depending on cooking method and portion size, but they highlight why chicken breast is considered a lean protein powerhouse.
One of the main reasons chicken breast is so popular is its low calorie density. A 100-gram serving provides about 165 calories, most of which come from protein rather than fat.
It contains very little fat when the skin is removed
It has zero carbohydrates
Protein requires more energy to digest, increasing calorie efficiency
This makes chicken breast an excellent option for people aiming to lose weight, maintain weight, or build lean muscle without excessive calorie intake.
Chicken breast is especially valued for its high protein content. With around 31 grams of protein per 100 grams, it provides nearly half of the daily protein requirement for many adults.
Supports muscle growth and repair
Helps maintain lean body mass
Promotes fullness and appetite control
Supports enzyme and hormone production
Because chicken breast contains all nine essential amino acids, it is considered a complete protein, making it ideal for athletes and active individuals.
Chicken breast is naturally low in fat, especially when compared to darker cuts like thighs or drumsticks.
Total fat is under 4 grams per 100 grams
Saturated fat remains minimal
Cholesterol is moderate and generally safe for healthy individuals when consumed in moderation
Removing the skin significantly lowers fat and cholesterol levels, making skinless chicken breast a heart-friendly protein option.
While protein is its standout nutrient, chicken breast also supplies essential vitamins and minerals:
Vitamin B6: Supports metabolism and brain function
Niacin (Vitamin B3): Helps convert food into energy
Phosphorus: Supports strong bones and teeth
Selenium: Acts as an antioxidant and supports immunity
These micronutrients contribute to overall health beyond just muscle support.
High protein and low calorie content help keep you full longer, reducing overall calorie intake. Protein also helps stabilize blood sugar levels, which can reduce cravings and prevent overeating throughout the day. Including chicken breast in meals can make calorie-controlled diets more sustainable and satisfying.
The high-quality protein supports muscle recovery and growth, especially after exercise. Chicken breast provides essential amino acids that help prevent muscle breakdown during weight loss or intense training. Regular intake can improve strength, muscle tone, and overall physical performance.
Low saturated fat makes chicken breast a better option for heart health compared to fatty meats. Replacing red or processed meats with chicken breast may help lower bad cholesterol (LDL) levels. This can reduce the risk of heart disease when combined with a balanced lifestyle.
B vitamins help convert nutrients into usable energy, supporting daily metabolic processes. Vitamin B6 and niacin play a key role in protein metabolism and nervous system function. These nutrients help the body efficiently use calories for energy rather than storing them as fat.
The way chicken breast is cooked can affect its calorie and fat content.
Grilling
Baking
Boiling
Air-frying
Steaming
Avoid deep-frying or cooking with excessive oil, as this significantly increases calorie and fat content.
A typical serving size of chicken breast ranges from 100 to 150 grams per meal, depending on individual calorie and protein needs. For most healthy adults, consuming chicken breast 3 to 5 times per week can comfortably fit into a balanced diet. Athletes, bodybuilders, or highly active individuals may benefit from slightly larger portions to meet higher protein requirements.
However, it’s important to balance chicken breast with other protein sources such as fish, eggs, legumes, and dairy to ensure nutrient variety. Portion size should also consider cooking methods, as added oils or sauces can significantly increase calorie intake. Pairing chicken breast with vegetables, whole grains, and healthy fats helps create a complete and nutritionally balanced meal.
Chicken breast is a nutrient-dense, lean protein source packed with high-quality protein and relatively low calories. Its impressive nutrition profile makes it ideal for weight management, muscle building, and overall health. When prepared using healthy cooking methods, chicken breast can be a delicious and dependable part of a balanced diet.
If your goal is to increase protein intake without excess calories, chicken breast remains one of the best choices available.
