How many carbs are in sliced chicken breast?

January 5, 2026 •

3 min read

Plain, cooked chicken breast is naturally free of carbohydrates, providing an excellent source of lean protein. This makes it a popular and reliable choice for those on low-carb, keto, or other macro-focused diets. However, the carbohydrate count can change drastically depending on how the chicken is prepared and what is added to it.

Quick Summary

Plain, skinless chicken breast contains zero grams of carbohydrates. The carb content only increases when starches, sugars, or binders are added through breading, glazes, or processing.

Key Points

Zero Carbs: Plain, unseasoned, skinless chicken breast contains no carbohydrates.
Hidden Carbs: Breading, sugary sauces, and glazes are the primary sources of added carbs in chicken preparations.
Check Labels: Always read the nutritional information on deli meats and processed sliced chicken to account for fillers and binders.
Lean Protein: Chicken breast is a high-protein, low-fat option ideal for muscle building and weight management.
Preparation is Key: Simple cooking methods like grilling or baking preserve the zero-carb status, unlike frying.
Keto-Friendly: Plain chicken is a staple of ketogenic diets, helping to increase satiety without raising blood sugar.

The Zero-Carb Foundation of Chicken Breast

At its most basic, chicken is a natural, whole food and a member of the animal kingdom. Unlike plants, which store energy as starches and sugars (carbohydrates), animals store a very small amount of energy in their muscles as glycogen. However, this glycogen is almost entirely broken down into lactic acid during and after slaughter, leaving virtually no measurable carbohydrates in the meat when it is consumed.

For this reason, a 3.5-ounce (100g) serving of plain, cooked, skinless chicken breast contains 0g of carbohydrates. This applies equally to a whole breast and one that has been sliced after cooking. The primary macronutrient in this case is protein, with a 3-ounce serving providing about 26 grams.

The Preparation Factor: Where Carbs Enter the Equation

When searching for "sliced chicken breast," it's important to distinguish between plain, home-cooked chicken and store-bought, pre-packaged varieties like deli meat or breaded products. This is where hidden carbohydrates are often introduced.

Common Sources of Added Carbohydrates

Breading: Crispy breading on chicken tenders or nuggets is made from flour or breadcrumbs, which are pure carbohydrate.
Glazes and Sauces: Sweet and tangy flavors, such as those found in barbecue, teriyaki, or honey-mustard glazes, come from sugar, a form of simple carbohydrate.
Deli Meat Fillers: Pre-sliced deli-style chicken can contain additives, fillers, binders, or brines that increase moisture and shelf life. These can sometimes include starches or dextrose, which add a small amount of carbohydrates.
Processed Seasonings: Some seasoning mixes and rubs can contain sugar or starches to enhance flavor or texture, which can add trace amounts of carbs to your chicken.

Commonly Added Ingredients That Increase Carb Count

Sugar-based marinades (honey, brown sugar)
High-fructose corn syrup in sauces
Wheat flour or breadcrumbs for breading
Starch fillers in processed deli meats
Thickening agents in sauces

Comparison of Carb Content in Sliced Chicken

To illustrate how preparation can affect the nutritional profile, here is a comparison table showing the approximate macronutrient values for a 3.5-ounce (100g) serving of different types of sliced chicken.


Item	Carbs (g)	Protein (g)	Fat (g)	Key Additives
Plain, Cooked Sliced Chicken Breast	0	31	3.6	None
Pre-Packaged Deli Chicken Breast (Oven-Roasted, Low Fat)	~0.9	7.1	0.16	Seasonings, stabilizers
Battered or Breaded Chicken Tender	10+	18+	15+	Flour, breadcrumbs, oil
Chicken in a BBQ Glaze	10+	Varies	Varies	BBQ sauce (sugar)

Health Benefits of Plain Sliced Chicken Breast

Beyond its zero-carb status, plain chicken breast offers significant health advantages that make it a staple in many diets. The high-quality, complete protein is particularly beneficial for several reasons:

Supports Muscle Growth and Maintenance: The complete amino acid profile helps build and repair muscle tissue, which is essential for athletes and anyone engaged in strength training.
Aids in Weight Management: As a lean protein, chicken breast helps increase satiety, making you feel fuller for longer. This can help reduce overall calorie intake and assist with weight loss goals.
Provides Essential Micronutrients: Chicken is rich in important vitamins and minerals, including B vitamins (especially niacin and B6), selenium, and phosphorus, which support energy production, immune function, and bone health.
Promotes Heart Health: Lean protein sources like skinless chicken breast are low in saturated fat, supporting cardiovascular health.

How to Serve Sliced Chicken for a Low-Carb Meal

To maintain the low-carb benefits of chicken breast, focus on preparation methods that avoid added carbohydrates. Consider these simple ideas:

Salads: Top a large bed of leafy greens with sliced or shredded chicken, nuts, seeds, and a healthy oil-based dressing.
Lettuce Wraps: Use large lettuce leaves as a low-carb alternative to tortillas for chicken wraps.
Stir-Fries: Sauté chicken with a variety of colorful vegetables, using a carb-free seasoning mix or soy sauce.
Chicken Fajitas: Enjoy sliced chicken with sautéed peppers and onions, but skip the tortillas and cheese.
Snack Option: Enjoy plain sliced chicken breast with avocado or a handful of almonds for a quick protein boost.

Conclusion

In its natural state, sliced chicken breast is a zero-carb food, making it a cornerstone for low-carb and protein-rich eating plans. However, consumers must be vigilant about how the chicken is processed or prepared. The carbohydrate content can rise significantly in breaded, sauced, or even some processed deli meat versions. By opting for plain, cooked chicken and preparing it with healthy, low-carb accompaniments, you can easily maintain your dietary goals while enjoying a versatile and nutritious protein source. Always check the nutrition label on pre-packaged products to confirm the carbohydrate content. For more information on nutritional guidelines, you can visit a resource like the National Chicken Council.

Frequently Asked Questions

All natural, unprocessed chicken meat is essentially carb-free. This is true for all cuts, including breasts, thighs, and wings, as long as they are not prepared with carb-containing ingredients.

You can, but you must check the label carefully. Many deli meats contain added sugar, fillers, or binders that can add small amounts of carbohydrates. Choose a brand that explicitly states it has zero or very low carbs.

The cooking method itself does not add carbs. Grilling, baking, boiling, or roasting plain chicken will not change its carb-free nature. However, breading and frying will add significant carbohydrates from the coating.

Slight variations in reported nutrition can be due to residual glycogen that doesn't fully break down or trace amounts from additives in processing. However, for all practical dietary purposes, plain chicken breast is considered a zero-carb food.

Both white meat (breast) and dark meat (thigh, drumstick) contain zero carbohydrates when prepared without additives. The main difference in their nutritional profile is that dark meat has a higher fat content than white meat.

To keep your chicken dish low in carbs, avoid sauces and glazes containing large amounts of sugar. Examples include barbecue sauce, honey mustard, and many sweet and sour or teriyaki sauces.

The carbohydrate content is the same for raw and cooked chicken breast—zero. The cooking process does not add or remove carbohydrates.

Similar to deli meat, the carb content of canned chicken depends on the processing. Most canned chicken packed in water is carb-free, but always check the label for any added ingredients or preservatives.