Chicken Breast (Skinless, Boneless) Nutrition Facts
The leanest and most popular chicken cut. High in protein relative to calories, making it a staple for structured meal plans.
Nutrition Facts per 100g (Raw)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 22.5g |
| Total Fat | 2.6g |
| Saturated Fat | 0.56g |
| Monounsaturated Fat | 0.8g |
| Polyunsaturated Fat | 0.55g |
| Cholesterol | 73mg |
| Sodium | 45mg |
| Potassium | 370mg |
| Iron | 0.4mg |
| Calcium | 5mg |
| Zinc | 0.68mg |
| Selenium | 23mcg |
| Vitamin B3 (Niacin) | 10.4mg |
| Vitamin B6 | 0.75mg |
| Vitamin B12 | 0.2mcg |
| Phosphorus | 213mg |
Source: USDA FoodData Central (FDC ID: 171077)
Cooking Methods & Nutrition Impact
Raw
Uncooked chicken - use these values when weighing BEFORE cooking
N/A at Keep below 40°F
- •Use raw values when meal prepping with uncooked weight
- •Raw chicken loses ~25% weight when cooked
- •Always cook to 165°F internal temperature
Grilled
High heat cooking that adds smoky flavor while keeping meat lean
6-8 minutes per side at 165°F internal
- •Pound to even thickness for uniform cooking
- •Marinate for 30 minutes to prevent drying
- •Let rest 5 minutes before slicing
Baked
Gentle oven cooking that retains moisture and nutrition
20-25 minutes at 375°F oven, 165°F internal
- •Use a meat thermometer for perfect doneness
- •Cover with foil for first 15 minutes to retain moisture
- •Add herbs and lemon for flavor without calories
Poached
Gentle water-based cooking — retains most moisture
15-20 minutes at 160-180°F water
- •Add aromatics to poaching liquid for flavor
- •Never boil - keep water at gentle simmer
- •Great for meal prep and salads
Stir-Fried
Quick high-heat cooking with oil
5-7 minutes at High heat
- •Cut into uniform bite-sized pieces
- •Cook in batches to avoid steaming
- •Use 1-2 tsp oil for a lighter version
Air-Fried
Crispy exterior with minimal oil
12-15 minutes at 375°F
- •Spray lightly with cooking oil for crispiness
- •Flip halfway through cooking
- •Don't overcrowd the basket
Rotisserie
Store-bought rotisserie chicken (typically seasoned with salt)
Pre-cooked at Keep warm at 140°F+
- •⚠️ Very high sodium due to seasoning (350-500mg per serving)
- •Remove skin to reduce fat and sodium
- •Convenient for quick meals but watch salt intake
Health Benefits
- ✓Highest protein-to-calorie ratio of all chicken cuts
- ✓Low in saturated fat
- ✓Contains niacin (B3)
- ✓Contains selenium
- ✓Contains phosphorus
- ✓Contains all 9 essential amino acids
Best For
Cooking Tips
- •Brine for 30 minutes before cooking for maximum moisture
- •Use meat thermometer - doneness at 165°F
- •Slice against the grain for tender bites
- •Avoid overcooking which causes dryness
Storage: Raw: 1-2 days refrigerated, 9 months frozen. Cooked: 3-4 days refrigerated, 4 months frozen.
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