Chicken Breast
A lean, high-protein staple with a very high protein-per-calorie ratio.
Nutrition per 100 g
Standardised to 100 g of chicken breast, cooked for fair comparison. Typical serving: 100 g cooked — 165 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 165 kcal | 165 kcal | 100 kcal |
| Protein | 31 g | 31 g | 18.8 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 3.6 g | 3.6 g | 2.2 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of chicken breast, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 6 µg | 6 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.13 µg | 0.13 µg | <1% |
| Vitamin E | 0.27 mg | 0.27 mg | 2% |
| Vitamin K | 0.3 µg | 0.3 µg | <1% |
| Thiamin | 0.07 mg | 0.07 mg | 6% |
| Riboflavin | 0.11 mg | 0.11 mg | 8% |
| Niacin | 13.7 mg | 13.7 mg | 86% |
| Vitamin B6 | 0.6 mg | 0.6 mg | 35% |
| Folate | 4 µg | 4 µg | 1% |
| Vitamin B12 | 0.34 µg | 0.34 µg | 14% |
| Pantothenic acid | 0.97 mg | 0.97 mg | 19% |
| Choline | 85.3 mg | 85.3 mg | 16% |
| Minerals | |||
| Calcium | 15 mg | 15 mg | 1% |
| Iron | 1 mg | 1 mg | 6% |
| Magnesium | 29 mg | 29 mg | 7% |
| Phosphorus | 228 mg | 228 mg | 18% |
| Potassium | 256 mg | 256 mg | 5% |
| Sodium | 74 mg | 74 mg | 3% |
| Zinc | 1 mg | 1 mg | 9% |
| Selenium | 27.6 µg | 27.6 µg | 50% |
| Copper | 0.049 mg | 0.049 mg | 5% |
| Manganese | 0.017 mg | 0.017 mg | <1% |
Source: USDA FoodData Central — Chicken, broilers or fryers, breast, meat only, cooked, roasted
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat chicken breast?
- Among the highest protein-per-calorie foods commonly available.
- Neutral flavour that adapts to most cuisines.
- Cooks and portions easily in batches.
How to include it
- Poach gently and slice cold into salads and wraps.
- Roast whole breasts and portion for the week.
- Dice into stir-fries with plenty of vegetables.
Things to consider
- Dries out quickly; brining or cooking to temperature helps.
- Handle raw poultry carefully and cook thoroughly.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- fibre
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A complete protein source with choline, B12, selenium and vitamin D concentrated in the yolk.
- kcal
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- kcal
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