The Full Macronutrient Breakdown of 100g Cooked Chicken Breast
When considering how much protein is in 100g of chicken breast, it is vital to specify that the data typically refers to a cooked, skinless, and boneless portion. Cooking causes chicken to lose water weight, concentrating its nutrients. A standard 100g (approximately 3.5 ounces) serving provides a powerful nutritional punch for very few calories.
Protein: The Main Event
As the most prominent macronutrient, protein is the primary reason chicken breast is a dietary staple for many. The high protein-to-calorie ratio makes it an excellent choice for satiety and muscle support. Each 100g serving of cooked chicken breast packs about 31 grams of complete protein, meaning it contains all nine essential amino acids necessary for the body to function properly. This makes it highly effective for repairing muscle tissue after exercise and maintaining muscle mass during weight loss.
Fat: Minimal and Mostly Healthy
Compared to darker cuts of chicken or red meat, chicken breast is exceptionally lean. A 100g serving contains only about 3.6 grams of total fat. Removing the skin is crucial for keeping the fat content low, as chicken skin adds a significant amount of extra fat and calories. For those on a low-fat or low-calorie diet, skinless chicken breast is an ideal protein source.
Carbohydrates: A Non-Factor
For those following low-carb, keto, or other carbohydrate-restrictive diets, chicken breast is an excellent choice. A 100g serving contains zero grams of carbohydrates. This makes it a perfect foundation for meals where the carbohydrate source is coming from vegetables or other ingredients.
Raw vs. Cooked Macros: A Common Point of Confusion
One of the most frequent sources of confusion when tracking food is the difference between raw and cooked measurements. Here's why the macros differ:
- Raw Chicken: A 100g serving of raw, skinless, boneless chicken breast contains roughly 22-23 grams of protein.
- Cooked Chicken: The same piece of chicken, once cooked, loses about 25% of its water weight. The total protein content remains the same, but it becomes more concentrated. Thus, a 100g portion of cooked chicken will have a higher protein count—around 31 grams—because it is a smaller, more concentrated piece of the original raw meat.
This means it is crucial to use consistent measurements in your food tracking. For the most accurate calorie and macro counting, weighing your food after cooking is generally the most practical approach for prepared dishes.
Macronutrient Comparison: Chicken Breast vs. Other Proteins
To put the macros of chicken breast into perspective, here's a comparison with other popular protein sources. The values are per 100g of cooked portion.
| Food Item (100g, cooked) | Protein (g) | Fat (g) | Calories |
|---|---|---|---|
| Chicken Breast (skinless) | ~31g | ~3.6g | ~165 |
| Chicken Thigh (skinless) | ~26g | ~10.9g | ~209 |
| Lean Beef (steak) | ~27g | ~10g+ | ~250+ |
| Salmon | ~22g | ~14g | ~200 |
| Tofu (firm) | ~17g | ~9g | ~145 |
This table illustrates that chicken breast offers one of the highest protein-to-calorie ratios among common meat and plant-based options, making it a top choice for lean protein. While other options like beef offer valuable nutrients such as iron, chicken breast stands out for its leanness and efficiency in delivering protein.
Optimizing Chicken for Protein and Taste
To get the most out of your chicken breast, cooking methods that don't add excessive fats are best. Grilling, baking, boiling, or pan-searing with a minimal amount of healthy oil are all great choices. The sous vide method is also an excellent technique for ensuring a perfectly tender and juicy chicken breast every time. Seasoning with herbs and spices can add flavor without adding calories, helping to keep your meals both healthy and delicious.
Conclusion: A High-Protein, Low-Fat Powerhouse
In summary, 100 grams of cooked, skinless chicken breast provides roughly 31 grams of protein, 3.6 grams of fat, and zero carbohydrates, for a total of about 165 calories. This exceptional macronutrient profile solidifies its reputation as a premier source of lean, high-quality protein. Whether your goal is to build muscle, lose weight, or simply eat a healthy and balanced diet, chicken breast offers an effective and versatile option. Its clear nutritional advantages and versatility in the kitchen make it a valuable component of almost any meal plan.
For more detailed nutritional data and comparisons, you can consult the USDA FoodData Central database.
