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The leanest and most popular chicken cut. High in protein relative to calories, making it a staple for structured meal plans.
Results
(Chicken Breast (Skinless, Boneless))150g raw USDA base → ~109g cooked (Grilled)
Poultry Micronutrient Profile (% Daily Value)
FDA 2,000 kcal referenceFat Sub-Fraction Profile
Total Fat: 3.9gPrimarily oleic acid (18:1), same fatty acid class as olive oil
Palmitic and stearic fatty acids per USDA lipid data
Linoleic acid (omega-6) and trace omega-3 fatty acids
Informational & journaling tool only — not medical advice
This calculator estimates USDA FoodData Central nutrient values for personal food logging and awareness. It is not a substitute for professional guidance. We are not doctors and do not provide medical, diagnostic, or treatment advice.
Chicken Nutrition Data for Food Journals & Portion Tracking
Use this reference to log calories, protein, fat, and micronutrients for common chicken cuts. Values come from USDA FoodData Central entries and include essential amino acids, B vitamins, minerals, and naturally occurring poultry compounds such as carnosine and anserine — presented as factual composition data for your journal.
Complete EAA profile per USDA
Published protein quality index
Protein and fat only
FDA 2,000 kcal reference
Cut-by-Cut USDA Nutrition Comparison
White meat (breast) and dark meat (thigh, drumstick) differ in calories, fat, and mineral content. Use this matrix to pick the cut that matches your logging needs.
| Chicken Cut | Raw / 100g | Cooked / 100g | Protein | Total Fat | Iron / Zinc | Common Logging Notes |
|---|---|---|---|---|---|---|
| Lean white meat (<3.5g fat / >22g raw protein) | ||||||
| Breast (Skinless, Boneless) | 120 kcal | ~165 kcal | 22.5g raw / 31.0g ckd | 2.6g raw / 3.6g ckd | 0.4mg / 0.7mg | Highest protein-to-calorie ratio; default for lean entries |
| Chicken Tenderloin | 120 kcal | ~162 kcal | 22.5g raw / 31.2g ckd | 2.6g raw / 3.2g ckd | 0.8mg / 1.0mg | Similar macros to breast; smaller portion sizes |
| 99% Lean Ground Chicken | 115 kcal | ~155 kcal | 23.0g raw / 30.5g ckd | 1.5g raw / 2.2g ckd | 0.9mg / 1.1mg | Ground format; log drained weight after cooking |
| Dark meat & balanced cuts (4–11g fat) | ||||||
| Thigh (Skinless, Boneless) | 119 kcal | ~177 kcal | 19.7g raw / 24.2g ckd | 3.9g raw / 8.3g ckd | 1.1mg / 1.8mg | Higher iron & zinc than breast; more fat per 100g |
| Drumstick (Skinless) | 118 kcal | ~172 kcal | 20.0g raw / 26.5g ckd | 3.8g raw / 6.8g ckd | 1.0mg / 1.7mg | Bone-in; enable bone tare for edible weight |
| 93/7 Ground Chicken | 150 kcal | ~195 kcal | 20.5g raw / 26.0g ckd | 7.0g raw / 9.5g ckd | 1.1mg / 1.6mg | Mid-fat ground blend; log by cooked drained weight |
| Skin-on, wings & organ cuts | ||||||
| Chicken Wings (With Skin) | 191 kcal | ~240 kcal | 18.3g raw / 26.8g ckd | 13.6g raw / 16.5g ckd | 0.8mg / 1.3mg | Higher fat; bone tare ~32–34% of total weight |
| Chicken Liver (Cooked) | 119 kcal | ~167 kcal | 16.9g raw / 24.5g ckd | 4.8g raw / 6.5g ckd | 8.9mg / 4.0mg | Dense micronutrients: high vitamin A, B12, folate per USDA |
Raw vs. Cooked Chicken: Moisture Loss & Logging
Why does 100g of cooked breast show more protein per 100g than 100g of raw breast?
Heat causes muscle fibers to contract and release bound water. Chicken typically loses about 25% to 28% of its weight during grilling or baking. Water has no calories or protein — only water evaporates — so the same portion contains the same total protein but a higher concentration per 100g.
Raw State (150g portion)
- • Moisture: ~74% (111g water)
- • Protein: 33.8g total
- • Calories: ~180 kcal
- • Density: 22.5g protein per 100g
Cooked State (~110g plated)
- • Moisture: ~64% (70g water)
- • Protein: 33.8g total (unchanged)
- • Calories: ~180 kcal
- • Density: 31g protein per 100g
Protein Quality Scores & Amino Acid Data
FAO/WHO indices and leucine content for portion logging — presented as reference data only.
The FAO publishes two standard indices for comparing protein sources:
- PDCAAS (Protein Digestibility-Corrected Amino Acid Score): Chicken scores 0.95 on a 0–1.0 scale.
- DIAAS (Digestible Indispensable Amino Acid Score): Chicken scores 1.08. Values above 1.0 indicate the reference amino acid pattern is exceeded.
Leucine per portion (for journal entries)
A ~120g cooked skinless breast portion provides roughly 2.8–3.0g leucine based on USDA amino acid profiles. Log leucine alongside total protein if you track essential amino acids in your food diary.
Skin-On vs. Skinless: Fat Profile & Calories
How chicken skin affects the fat breakdown and total calories in your log entry.
USDA lipid data shows that more than 50% of fatty acids in chicken skin are monounsaturated, primarily oleic acid (18:1) — the same fatty acid found in olive oil. Saturated and polyunsaturated fats make up the remainder.
Calorie note: Keeping skin on roughly doubles caloric density for breast (from ~120 kcal raw to ~197 kcal raw per 100g). Toggle skin-off in the calculator when logging skinless portions.
Micronutrient Values for Journaling
Typical per-100g ranges from USDA entries. % Daily Value uses the FDA 2,000 kcal reference.
Listed on USDA nutrient labels for poultry
USDA-reported pyridoxine content
Trace mineral in poultry muscle tissue
USDA-reported choline per 100g
USDA Kitchen Reference: Temperatures & Storage
Official USDA FSIS guidance for home cooking and storage — for kitchen awareness, not medical advice.
Measure in the thickest part of the meat without touching bone. This is the USDA FSIS safe minimum for all poultry products.
USDA advises against washing raw chicken because it can spread bacteria to nearby surfaces.
Raw chicken: 1–2 days at ≤40°F (4°C). Cooked leftovers: 3–4 days in sealed containers.
Rest cooked breast ~5 minutes before cutting so juices redistribute.
Frequently Asked Questions
Answers sourced from USDA FoodData Central and FAO protein quality publications.
Should I weigh chicken raw or cooked when logging?
Raw weights align with USDA FoodData Central entries because moisture loss varies by cooking method and time. If you weigh cooked meat, switch the calculator to Cooked so concentration factors are applied.
How much protein is in 100g of chicken breast?
Raw skinless breast: ~22.5g protein per 100g (USDA FDC ID: 171077). After grilling or baking, moisture loss concentrates this to ~31g protein per 100g cooked.
How do dark meat and white meat differ nutritionally?
Dark meat (thigh, drumstick) has slightly more fat and roughly twice the iron and zinc of breast per USDA data. Skinless thighs contain about 4–8g total fat per 100g cooked, with a majority of fatty acids classified as monounsaturated oleic acid.
Why is rotisserie chicken higher in sodium?
Store rotisserie chickens are often brined with sodium phosphate, yielding ~350–500mg sodium per 100g versus ~45–70mg in unseasoned raw chicken. Removing seasoned skin lowers the logged sodium.
How do I account for bones in wings or drumsticks?
Bones are ~32–34% of wing weight and ~33% of drumstick weight. Enable the Bone Tare toggle to deduct inedible bone weight from your log entry.
Does cooking destroy vitamins or amino acids?
Amino acids and minerals (iron, zinc, selenium) are heat-stable. Water-soluble B vitamins may decrease 10–15% if cooking liquid is discarded; roasting and grilling preserve them better than boiling.
What USDA temperature should I log for cooked poultry?
USDA FSIS specifies 165°F (73.9°C) as the safe minimum internal temperature for all poultry, measured in the thickest part without touching bone.
Data Sources & References
Official databases and FAO publications used for nutrient values in this tool.
- 1.USDA Agricultural Research Service: FoodData Central Foundation Foods Database. Entries #171077, #171480, #171114, #171116, #171119.USDA FoodData Central
- 2.FAO/WHO Expert Consultation (2013): Dietary protein quality evaluation in human nutrition. FAO Food and Nutrition Paper 92.FAO Official Report (PDF)
- 3.USDA Food Safety and Inspection Service (FSIS): Safe Minimum Internal Temperature Chart. 165°F (74°C) for poultry.USDA FSIS Safe Temperature Guidelines
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