Chicken breast is an excellent source of lean protein (protein without a lot of accompanying fat). That means most of the chicken breast calories and macronutrients (macros) come from protein. People who eat enough protein are more likely to maintain muscle mass and preserve a healthy metabolism.
Chicken breasts are also relatively inexpensive, versatile in recipes, and can be prepare in a variety of ways. For example, baked chicken breasts and air fryer chicken breasts tend to be convenient and healthy cooking methods. Find out more about the nutritional advantages of chicken breast, food safety, and how to cook it as part of a balanced diet.
Chicken Breast Nutrition Facts
The chicken breast macros for one 3-ounce (85g) grilled, boneless, skinless piece are 26 grams of protein and 2.7 grams of fat with zero grams of carbohydrates. This serving size also has 128 calories. Note that many commercially packaged chicken breasts are much larger than 3 ounces. Therefore, you’re undoubtedly consuming more than one serving if you consume a single breast.
- Calories:128
- Protein:26g
- Fat:7g
- Carbohydrates:0g
- Sodium:44mg
- Fiber:0g
Calories
A full 80% of the calories in chicken breast come from protein. The rest comes from fat, as chicken breast has no carbohydrates. There are 128 calories in a single 3- ounce serving of skinless chicken breast.
Protein
Chicken breasts are a good source of lean protein and most of the chicken breast macros are protein. For people who eat meat, consuming chicken is a simple way to meet some of your body’s protein needs without consuming a lot of fat. Additionally low in salt by nature, chicken breasts can be cooked in a variety of ways.
Fats
Skinless chicken breast contains a small amount of fat, fewer than 3 grams. It is mostly unsaturated fat (there is less than 1 gram of saturated fat in a 3-ounce portion of skinless chicken breast).
Your chicken breast will have more fat, calories, and protein if the skin is left on. A 3-ounce (85g) portion of skin-on chicken breast that has been roasted, broiled, or baked has 166 calories, 6.6 grams of fat, and 25 grams of protein.
Preparing your chicken breasts also often adds fat. If you use olive oil in a pan, for example, the olive oil increases the amount of fat in your final prepared dish. Olive oil contains monounsaturated fat and polyunsaturated fat, both of which provide health benefits.
Carbs
Chicken breasts have no carbs because they don’t contain sugar or starch (unless they’re seasoned or breaded). Chicken breast has an estimated glycemic load of 0.
Vitamins and Minerals
Chicken breast is a very good source of the selenium, phosphorus, vitamin B6, and niacin. Selenium is important for thyroid function and making DNA.3 Niacin and B6 are both in the family of water-soluble B vitamins that play an essential role in cellular functioning.
Health Benefits
The low-fat protein in chicken breast can offer many significant advantages, making this food a helpful addition to many eating plans. In particular, the nutrients in chicken breast can support bone health, eating regulation, mood, and sleep in addition to muscle building.
Builds and Maintains Muscle Mass
Protein helps your body maintain muscle mass and also helps build muscle in conjunction with a strength training program.5Â Because chicken breast is high in protein, it is part of a diet that can help you build muscle mass. Research shows that losses in muscle mass and strength are directly associated with mortality rates in older people.6Â So even if you aren’t trying to bulk up your muscles, preventing muscle loss is important regardless of age.
Strengthens Bones
Scientists and doctors once believed that a diet high in animal protein could reduce bone density and increase the risk of broken bones. More recent studies, however, indicate that protein and calcium interact together to support bone health.7.Getting adequate protein into your diet is essential for maintaining strong, healthy bones.
May Reduce Appetite
Consuming protein helps you feel full, which can help reduce food cravings and prevent overeating. One small study of overweight men on reduced-calorie diets, for example, found that those who ate more protein showed “improved appetite control and satiety.”8Â The amount of protein in chicken breast makes it a good choice for you if you’re hoping to boost your satisfaction with meals.
Boosts Serotonin and Melatonin
Chicken breast contains tryptophan, an essential amino acid that helps regulate protein synthesis. Tryptophan also contributes to your brain’s ability to synthesize serotonin. People with inadequate serotonin may experience symptoms of depression or have trouble with memory. Tryptophan also plays a role in melatonin, an important hormone for sleep.
Allergies
Poultry allergies are rare but are certainly possible. Doctors suggest that an allergy to poultry is about as common as an allergy to red meat (but being allergic to one kind of meat does not mean you will be allergic to other meats). People who are allergic to eggs may also be allergic to poultry in the future. Reactions to this type of allergy typically occur when raw meat is in touch with the body and cooked meat is not consumed.
Adverse Effects
People with kidney disease need to be cautious about consuming too much protein, especially in large portions. If you have kidney disease, talk to a healthcare provider about the best protein sources and amounts for you.
Since it is an animal protein, chicken breast is unsuitable for people on a plant-based (vegetarian or vegan) diet.
Varieties
You can purchase chicken breasts that are pre-trimmed and ready to use. In many grocery stores and bulk warehouses, you might also find chicken breasts that are frozen and individually wrapped. Make careful to review the nutrition data label before purchasing any of these practical solutions. These chicken breast types can have higher salt content.
Additionally, you could notice different labels on chicken that claim it is organic, free of antibiotics, etc. These terminology are governed by the U.S. Department of Agriculture (USDA):
- Free range:“Producers must demonstrate to the Agency that the poultry has been allowed access to the outside.”
- Natural:“A product containing no artificial ingredient or added color and is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product. The label must include a statement explaining the meaning of the term natural (such as “no artificial ingredients; minimally processed”).”
- No hormones:“Hormones are not allowed in raising hogs or poultry. Therefore, the claim ‘no hormones added’ cannot be used on the labels of pork or poultry unless it is followed by a statement that says “Federal regulations prohibit the use of hormones.”
- No antibiotics:“The terms ‘no antibiotics added’ may be used on labels for meat or poultry products if sufficient documentation is provided by the producer to the Agency demonstrating that the animals were raised without antibiotics.”
- Organic:There are specific rules about how chickens must be raised and cared for in order to be labeled organic. For example, they must be given 100% organic feed.
Storage and Food Safety
Raw chicken can harbor bacteria, such as Campylobacter and Salmonella, that can cause illness. Cooking chicken to at least 165 degrees F will kill the bacteria, but safe handling of the raw meat during preparation is important. Never wash or rinse raw chicken, and always thoroughly clean hands, utensils, and surfaces after handling raw chicken.
Chicken will stay in the refrigerator for a few days whether it is cooked or uncooked. After serving, store any leftover chicken in the refrigerator or freeze it. You can freeze chicken for up to nine months, both raw and cooked.
How to Prepare
How you prepare chicken breast can significantly change your meal’s fat and calorie count. Roasting, broiling, poaching, and grilling are generally the healthiest preparation methods if you want to limit fat in your meal.
You can increase the fat and calorie content of your chicken by breading it, frying or sautéing it in butter or oil, or adding sauces like barbecue sauce.