A 100-gram serving of cooked, skinless chicken breast is a powerhouse of lean protein, providing approximately 31 grams, with only about 165 calories and minimal fat. This makes it a highly efficient food for meeting your protein needs without a significant calorie increase. The protein becomes more concentrated in the meat as it is cooked, which is why 100 grams of cooked chicken contains more protein by weight than 100 grams of raw chicken. The cooking process removes water, thereby concentrating all the nutrients into a smaller, denser portion.
The Complete Nutritional Breakdown
Beyond its high protein content, cooked chicken breast offers a full profile of nutrients that contribute to overall health. For a 100-gram serving, the nutritional facts are typically as follows:
- Calories: 165 kcal
- Protein: 31 g
- Total Fat: 3.6 g
- Carbohydrates: 0 g
- Sodium: 74 mg
- Potassium: 256 mg
- Vitamins: Rich in B vitamins, including B6 and Niacin, which support energy metabolism.
- Minerals: A good source of phosphorus and selenium, important for bone health and antioxidant function, respectively.
The Importance of Lean Preparation
While the chicken breast itself is lean, the cooking method significantly impacts the final nutritional value. For a healthy diet, lean preparation methods are best:
- Grilling or Roasting: Cooking in this manner without excessive oil or heavy marinades keeps the calorie and fat content low, preserving its lean protein benefits.
- Poaching or Steaming: These methods use indirect heat and no added fats, resulting in tender, juicy meat with minimal change to the macronutrient profile.
- Frying: Conversely, deep-frying chicken breast can drastically increase its fat and calorie content due to the oil and breading, reducing its efficiency as a lean protein source.
Comparing Cooked Chicken Breast to Other Protein Sources
To understand chicken breast's place in a balanced diet, it's helpful to compare its nutritional profile with other common protein sources. This table highlights key differences in protein density and caloric load per 100g cooked serving:
| Food (100g Cooked) | Protein (g) | Calories (kcal) | Fat (g) | Key Notes |
|---|---|---|---|---|
| Chicken Breast (Skinless) | ~31 | ~165 | ~3.6 | Excellent lean protein for low-calorie diets. |
| Chicken Thigh (Skinless) | ~25 | ~176 | ~6.5 | Higher fat content, more succulent flavor. |
| Salmon | ~23 | ~180 | ~9 | Contains healthy omega-3 fatty acids, but more calories. |
| Lean Ground Beef (95%) | ~24 | ~155 | ~5.6 | A good source of iron and B vitamins. |
| Cottage Cheese (2% low-fat) | ~12 | ~80 | ~2.5 | Provides casein, a slow-digesting protein. |
| Lentils | ~9 | ~116 | ~0.4 | Plant-based source, also high in fiber. |
Incorporating Chicken Breast into Your Diet
Thanks to its versatility, chicken breast can be a healthy addition to a wide range of meals. Here are some simple and nutritious ideas:
- Salads: Grilled or poached chicken breast can be a satisfying addition to a salad with mixed greens, vegetables, and a light vinaigrette.
- Stir-fries: Sliced chicken breast cooked with a variety of colorful vegetables and a small amount of low-sodium sauce makes a quick, balanced meal.
- Wraps and Sandwiches: Use shredded or sliced baked chicken in whole-grain wraps or sandwiches for a high-protein lunch.
- Roasts: Roasted chicken breast served with steamed vegetables and a whole grain like quinoa is a classic, healthy dinner.
- Curries: Include chunks of chicken breast in a light, coconut milk-based curry with plenty of vegetables.
Conclusion: The Versatile and Nutritious Choice
Cooked chicken breast stands out as a premier source of high-quality, lean protein, crucial for muscle repair, growth, and satiation. Its low calorie and fat profile, combined with a rich amino acid and micronutrient content, makes it an ideal food for those focused on weight management, body composition, or overall health. While the cooking process concentrates the protein, opting for low-fat methods ensures you reap all the benefits without adding unnecessary calories. For a flexible, healthy diet, mastering simple chicken breast preparations is a rewarding skill.
For more detailed nutritional information, the USDA Food Composition Database offers comprehensive data on a wide variety of food items, including different preparations of chicken.
