1 serving (100 grams) contains 165 calories, 31.0 grams of protein, 3.6 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
412.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9 g | 11% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 212.5 mg | 70% | |
| Sodium | 185 mg | 8% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 77.5 g | 155% | |
| Vitamin D | 12.5 mcg | 62% | |
| Calcium | 27.5 mg | 2% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 640 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chicken breast without skin
Chicken breast without skin is a lean protein cut from the pectoral muscle of a chicken. It is widely used in cuisines worldwide, such as grilled in Mediterranean dishes, stir-fried in Asian recipes, or baked and seasoned as part of Western meals. Chicken breast is renowned for being a nutrient-dense, low-fat food. A 3-ounce (85g) serving contains approximately 26g of protein, less than 3g of fat, and minimal carbohydrates, making it ideal for those seeking a high-protein, low-fat meal option. It is also a good source of essential micronutrients, such as niacin (Vitamin B3), selenium, and phosphorus, which support metabolic functions, antioxidant protection, and bone health. Additionally, chicken breast contains no cholesterol-raising trans fats, making it a clean protein choice for heart health when prepared without frying or heavy breading.
Health Benefits
- Rich in protein (26g per 3 oz), essential for muscle building and repair.
- Contains niacin (16mg per 100g), which supports energy metabolism and DNA repair.
- High in selenium (24mcg per 3 oz), important for thyroid function and immunity.
- Provides phosphorus (226mg per 3 oz), a key mineral for strong bones and teeth.
- Low in saturated fat (only 0.5g per 3 oz), beneficial for heart health when eaten as part of a balanced diet.
Dietary Considerations
Selection and Storage
Store raw chicken breast in the refrigerator at 40°F (4°C) or below and use within 1-2 days. For longer storage, freeze it in an airtight, freezer-safe bag for up to 9 months. Always cook to an internal temperature of 165°F (74°C) before consuming.
Common Questions About Chicken breast without skin Nutrition
Is chicken breast without skin high in protein?
Yes, chicken breast without skin is an excellent source of protein. A 3-ounce cooked serving provides about 26 grams of protein, making it ideal for those wanting to build or maintain muscle mass. Additionally, it is low in fat with just 3 grams of total fat in the same serving size.
Can I eat chicken breast without skin on a keto diet?
Yes, chicken breast without skin is suitable for a keto diet as it is low in carbohydrates. It contains virtually no carbs and is a high-quality protein source, which makes it a great addition to keto-friendly meals when paired with healthy fats from oils or avocado.
What are the health benefits of eating chicken breast without skin?
Chicken breast without skin is lean, low in fat, and packed with high-quality protein, supporting muscle repair and growth. It is also rich in essential nutrients like niacin, selenium, and vitamin B6, which are vital for energy production, immune function, and overall health. However, overconsuming it might lead to excessive protein intake, so balance is key.
What is the recommended serving size for chicken breast without skin?
The standard portion size for chicken breast is about 3 ounces, which is roughly the size of a deck of cards. This portion contains approximately 140 calories, making it a manageable serving for general meal planning without overloading on calories or protein.
How does chicken breast without skin compare to chicken thighs?
Chicken breast without skin is leaner and contains fewer calories and fat compared to chicken thighs. For example, a 3-ounce serving of chicken breast has about 140 calories and 3 grams of fat, while the same amount of skinless chicken thigh contains around 180 calories and 9 grams of fat. However, chicken thighs are often juicier and richer in flavor due to their higher fat content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
