Chicken Breast Nutrition

Chicken breast is a great source of nutrition. A 4-ounce chicken breast is high in protein, low in fat and packed with nutrients such as B vitamins, amino acids, potassium, selenium, niacin, etc. that are critical for building and maintaining a healthy body.

The chicken breast is one of the most nutritious and best-tasting parts of the chicken. A chicken breast is full of protein while being low in carbohydrates and fat. Depending on the way it is cooked, chicken breast can also be low in calories while providing many of the vitamins and other nutrients you need every day.

Facts about Chicken Breast Nutrition

  • Chicken Breast. A serving size of chicken breast is about 4-6 ounces. This serving would be a piece of chicken about 4 inches long, 2 inches wide and 1/2 inch thick. The nutritional information below is based on this serving size. A serving of chicken breast contains vitamins B, B6, B12, C, D, E, niacin, and magnesium. Depending on how it is cooked, a chicken breast will contain about 150 to 260 calories.
  • Boneless Skinless Chicken Breast. Boneless skinless chicken breast is, as the name describes, a chicken breast with the skin and bones removed. This chicken breast contains only small amounts of fat and the least amount of calories of any of the chicken breasts.
  • Grilled Chicken Breast. A chicken breast cooked on a grill results in lower calories and fats since the chicken does not sit in the fat that is released as it cooks. It is also extremely high in protein providing 100% of the recommended daily allowance.
  • Cooked Chicken Breast. The cooked chicken breast contains the most calories and fats of any of the chicken breasts. The amount of cholesterol is also the highest of any of the chicken breasts.

Refer to this table to compare all of the types of chicken breast.

 

Calories

Fat Calories

Total Fat

Saturated Fat

Cholesterol

Sodium

Carbs

Protein

Chicken Breast

   

1 g

(2% daily allowance)

0.4g

68 mg

(23% daily allowance)

77 mg

(3% daily allowance)

0 g

27 g

(54% daily allowance)

Boneless Skinless Chicken Breast

110

12

2.5 g

(4% daily allowance)

0.5 g

65 mg

(22% daily allowance)

120 mg (5% daily allowance)

0 g

23 g

(46% daily allowance)

Grilled Chicken Breast

120

12

1.5 g

(3% daily allowance)

0.5 g

70 mg (23% daily allowance)

80 mg

(2% daily allowance)

0 g

50 g (100% daily allowance)

Cooked Chicken Breast

258

47

5 g

(8% daily allowance)

0 g

132 mg (44% daily allowance)

108 mg (4% daily allowance)

0 g

24 g (48% daily allowance)

Benefits of Chicken Breast Nutrition

In addition to being a great source of protein, there are other nutritional benefits of chicken breasts. First, it is low in calories making chicken breast a good food for anyone watching calories. In general, chicken is very low in fat. If you choose to fry the chicken breast, this method of cooking will significantly increase the amount of calories and fat in a typical serving. Of all of the parts of the chicken, the chicken breast is the piece that is lowest in fat making it an ideal meat for anyone monitoring their fat intake. Since a chicken breast contains no carbohydrates, it is also a good food for anyone on a no- or low-carb diet. A 4-ounce serving of chicken breast also provides many nutrients necessary for a healthy body.

  • Niacin. Also called Vitamin B3, niacin is vital for converting carbohydrates into energy. A serving of chicken provides approximately 72% of the recommended daily allowance of niacin.
  • Pantothenic Acid. Also known as vitamin B5, pantothenic acid also helps to convert fats and carbohydrates into energy. This vitamin also results in healthy nails and skin. A serving of chicken breast provides almost 11% of the daily allowance of this vitamin.
  • Vitamin B6. A chicken breast is one of the best sources of vitamin B6. This vitamin is essential for helping form certain chemicals and red blood cells in the body. Vitamin B6 is also critical for converting glycogen to glucose. This conversion results in having energy available when you need it. A recommended 4-ounce serving of chicken breast provides 32% of the recommended daily allowance of vitamin B6.
  • Amino Acids. Since the human body cannot make its own amino acids, you must eat foods with amino acids every day. Chicken breast provides 100% of the recommended daily allowance of these important nutrients.
  • Phosphorus. Phosphorus is essential to maintain healthy bones, teeth and nails. Eating a 4-ounce chicken breast provides 125% of the daily allowance of phosphorus.
  • Potassium. Potassium is essential for heart and muscle health. A serving of chicken breast provides almost 84% of the recommended daily allowance of this important mineral.
  • Selenium. Selenium helps to prevent cancer and other cell damage. Found primarily in grains, a chicken breast can provide over 40% of the daily allowance of this important mineral.

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