Understanding the Nutritional Value of 105g of Chicken Breast

November 12, 2025 •

3 min read

A 105g serving of chicken breast is a low-calorie, high-protein food. It contains approximately 126 calories and is a great source of lean protein. The nutritional value of 105g of chicken breast is important for a balanced diet.

Quick Summary

This article details the calories, protein, and fat in a 105g portion of chicken breast. It also examines the vitamins and minerals and how preparation methods influence these values, and compares chicken breast to other protein sources.

Key Points

High Protein: 105g of chicken breast offers ~24g of high-quality protein, which is essential for muscles and satiety.
Low Calorie & Fat: This serving has ~126 calories and minimal fat, making it excellent for weight management.
Rich in B Vitamins: It is a great source of B vitamins, including B6 and niacin, vital for metabolism and energy.
Packed with Minerals: The meat is a good source of selenium, phosphorus, and potassium.
Healthiest Lean Preparation: The nutritional profile changes with cooking; grilling or baking without excess oil is best.
Weight Loss Benefits: Its protein content helps increase fullness and preserve muscle mass while lowering overall calorie intake.

Macronutrient Breakdown of 105g of Chicken Breast

Chicken breast is a cornerstone for those focusing on high-protein, low-fat diets. The nutritional profile varies slightly based on preparation and if the skin is included. However, a 105g serving of raw, boneless, skinless chicken breast primarily consists of protein.

Protein Content

A 105g portion of chicken breast provides about 24 grams of high-quality protein. Protein is vital for muscle building, repair, and various metabolic functions. Chicken breast offers all nine essential amino acids, making it a complete protein source.

Fat and Carbohydrate Content

Chicken breast is popular in dieting due to its minimal fat and carbohydrate content. A 105g serving contains approximately 3 grams of fat, with about 1 gram being saturated. It contains virtually no carbohydrates. This low-fat, zero-carb profile suits many dietary plans, such as keto and low-carb diets.

Vitamins and Minerals in 105g of Chicken Breast

Chicken breast offers key vitamins and minerals that are important for bodily functions.

Key Vitamins

Vitamin B6: It is crucial for protein, fat, and carbohydrate metabolism and red blood cell creation. A 105g serving provides a substantial amount of the daily recommended intake.
Niacin (Vitamin B3): Important for energy production and DNA repair. Chicken is an excellent source.
Vitamin B12: Essential for nerve function and red blood cell production. Chicken is a valuable source.

Essential Minerals

Selenium: An antioxidant supporting thyroid function and cellular health. Chicken breast is a great source.
Phosphorus: A key mineral for strong bones, teeth, and energy metabolism.
Potassium: Important for regulating blood pressure and fluid balance.

The Impact of Cooking Methods

Cooking methods can alter the final nutritional content. Additives like oils and sauces change the calorie, fat, and sodium amounts. Proper cooking ensures food safety and minimizes harmful compounds.

Here is a comparison of raw and common cooked preparation methods per 105g portion:


Nutrient	Raw (approx.)	Baked/Grilled (approx.)	Fried (approx.)
Calories	126 kcal	160-180 kcal*	200-250+ kcal*
Protein	24g	30-35g*	25-30g*
Fat	3g	4-6g*	10-15+g*
Sodium	47mg	Increases	Significantly increases

*Note: Cooked values are estimates and vary based on cooking time, temperature, and added ingredients. Cooking causes moisture loss, concentrating protein by weight. Frying introduces fat and calories.

Aiding Weight Management with Chicken Breast

Chicken breast's high protein and low-fat profile make it suitable for weight loss. Protein promotes fullness, reducing overall calorie intake. It supports lean muscle mass maintenance, which is important for a healthy metabolism. Healthy preparation methods, like grilling and baking, keep it a clean protein source.

Healthy Preparation Techniques

Grilling: This simple method requires minimal added fats. Season with herbs, spices, and lemon juice.
Baking: Baking at a high temperature produces a juicy and tender breast. A quick brine can add moisture.
Poaching: Cooking in a liquid, like water or broth, is a fat-free method for a tender result.

Comparison with Other Meats

Comparing chicken breast to other protein sources highlights its nutritional advantages, particularly for those monitoring fat intake.

Beef: Lean cuts of beef offer nutrients like iron, zinc, and vitamin B12. However, beef generally contains more fat and calories.
Pork: The nutritional profile varies by cut. Lean pork loin is comparable to chicken breast, while other cuts can be higher in fat.
Fish: White fish like cod or tilapia is a lean protein source with a similar calorie count. Oily fish like salmon provides essential omega-3 fatty acids.

Chicken breast's versatility and macro split make it a dietary staple, though a varied diet including other proteins is always recommended for a wide range of micronutrients.

Conclusion

A 105g serving of skinless, boneless chicken breast is a nutritional powerhouse, with about 126 calories, 24g of high-quality protein, and minimal fat. It's packed with vitamins like B6 and niacin, along with minerals such as selenium and phosphorus. Its balance makes it ideal for weight management, muscle building, and overall health. Healthy preparation, like grilling or baking, is key to maximizing its benefits, avoiding added fats and calories.

Optional Authoritative Outbound Link

For more detailed nutritional information and data from the USDA, explore the food composition database.

USDA FoodData Central

Frequently Asked Questions

Yes, 105g is a good portion size, offering protein without excessive calories or fat. It aids satiety and fits well into most diet plans.

Yes, cooking affects nutritional value. It leads to moisture loss, concentrating protein. Methods adding fat, like frying, increase calories.

Skinless chicken breast is healthier, with most fat in the skin. Removing the skin is recommended for a lean diet.

Chicken breast is lower in calories and fat than most red meats. This makes it a preferred option for fat loss, although red meat offers more iron and vitamin B12.

Yes, it's healthy to eat chicken breast daily in a balanced diet. It's an excellent protein source, but include vegetables, grains, and other proteins.

Grilling, baking, or poaching are the healthiest methods. They require little to no added fat, preserving the low-calorie, low-fat nature of the meat.

Yes, chicken breast is a complete protein, containing all nine essential amino acids. This benefits muscle recovery and overall health.