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Chicken Breast Nutrition Facts: Is Chicken Breast Good for You?
Roasted chicken breast is a lean source of high-quality protein, providing 31 grams per 100-gram serving with very little fat. It is high in several essential nutrients, including niacin, vitamin B6, and selenium, and contains zero carbohydrates or sugar. Whether it is a healthy choice depends on the cooking method, portion size, and the overall balance of your diet. Plain, roasted chicken breast is low in calories, saturated fat, and sodium.
Per 100 g · Chicken, broilers or fryers, breast, meat only, cooked, roasted
What stands out in chicken breast
- High in protein. A 100-gram serving of roasted chicken breast provides 31 grams of protein, which is 62% of the Daily Value (DV).
- Key B vitamins. This portion is high in Niacin (B3), with 86% of the DV, and Vitamin B6, with 35% of the DV. It is also a good source of Vitamin B12, providing 14% of the DV.
- Source of minerals. Chicken breast is high in selenium, providing 50% of the DV per 100 grams. It is also a good source of phosphorus (18% DV).
- Low fat and calories. A 100-gram portion contains 165 calories and about 3.6 grams of total fat, with only 1 gram of that being saturated fat.
- Zero carbohydrates. Roasted chicken breast contains 0 grams of carbohydrates, fiber, or sugar.
What to keep in mind
- A 100-gram serving contains 85 mg of cholesterol, which is 28% of the Daily Value.
- This data is for roasted chicken breast without skin. Adding skin, frying, or using sauces and marinades will increase the fat, sodium, and calorie content.
Chicken Breast nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 165 kcal | – |
| Protein | 31 g | 62% |
| Total fat | 3.6 g | 5% |
| Saturated fat | 1 g | 5% |
| Monounsaturated fat | 1.2 g | – |
| Polyunsaturated fat | 0.77 g | – |
| Cholesterol | 85 mg | 28% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 65.3 g | – |
| Sodium | 74 mg | 3% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 256 mg | 5% |
| Calcium | 15 mg | 1% |
| Iron | 1 mg | 6% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 228 mg | 18% |
| Zinc | 1 mg | 9% |
| Copper | 0.05 mg | 5% |
| Manganese | 0.02 mg | 1% |
| Selenium | 27.6 mcg | 50% |
| Vitamin A (RAE) | 6 mcg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.1 mcg | 0% |
| Vitamin E | 0.27 mg | 2% |
| Vitamin K | 0.3 mcg | 0% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.11 mg | 9% |
| Niacin (B3) | 13.7 mg | 86% |
| Vitamin B6 | 0.6 mg | 35% |
| Folate (DFE) | 4 mcg | 1% |
| Vitamin B12 | 0.34 mcg | 14% |
| Choline | 85.3 mg | 16% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Chicken Breast by portion
The nutrition facts change with portion size. A serving of half a breast with bone and skin removed (86 grams) has 142 calories and about 27 grams of protein. A larger portion, like one cup of chopped or diced chicken (140 grams), provides 231 calories and 43.4 grams of protein. According to this data, all listed portions of plain roasted chicken breast contain zero grams of carbohydrates, fiber, or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, chopped or diced | 140 g | 231 | 43.4 g | 0 g | 0 g | 5 g |
| 1 unit (yield from 1 lb ready-to-cook chicken) | 52 g | 86 | 16.1 g | 0 g | 0 g | 1.9 g |
| 0.5 breast, bone and skin removed | 86 g | 142 | 26.7 g | 0 g | 0 g | 3.1 g |
How chicken breast compares with other meats
Compared to other meats, roasted chicken breast is very high in protein and low in fat. Among the 11 meats on this site, it ranks second for protein content but ninth for both total fat and calories. A 100-gram portion has more protein (31 g) than an equivalent amount of pork chop (27.6 g) or chicken thigh (24.8 g). It also contains less fat and fewer calories than chicken thigh (179 kcal, 8.2 g fat) and ham (178 kcal, 9 g fat). Its nutritional profile is most similar to venison, which has 158 calories and 30.2 grams of protein per 100 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Chicken Breast | 165 | 31 g | 0 g | 0 g | 3.6 g |
| Venison | 158 | 30.2 g | 0 g | 0 g | 3.2 g |
| Pork Chop | 173 | 27.6 g | 0 g | 0 g | 6.1 g |
| Chicken Thigh | 179 | 24.8 g | 0 g | 0 g | 8.2 g |
| Ham | 178 | 22.6 g | 0 g | 0 g | 9 g |
Quick answers
How much protein is in a chicken breast?
A 100-gram (about 3.5 ounces) serving of roasted chicken breast has 31 grams of protein. A portion of half a breast (86 grams) contains about 27 grams of protein.
How many calories are in a roasted chicken breast?
There are 165 calories in 100 grams of roasted chicken breast. A half breast portion (86 grams) contains 142 calories, while one chopped cup (140 grams) has 231 calories.
Does chicken breast have carbs or sugar?
No, plain roasted chicken breast contains 0 grams of carbohydrates, 0 grams of total sugars, and 0 grams of dietary fiber.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how chicken breast fits your situation.
Last updated October 21, 2026