At a glance
- 26.4 g protein and 140 calories per 3 oz (85 g).
- 18.8 g protein per 100 calories: #32 of 536 foods in our USDA list, #8 of 40 in poultry.
- 0 g fiber and 63 mg sodium per serving.
What is chicken breast like to eat?
Chicken breast is lean white meat with a mild flavor that suits almost any cuisine. It can be roasted, grilled, poached or shredded, and cooking a few at once gives you ready protein for salads, wraps and bowls all week.
How can you eat more chicken breast?
Try this
Shred and toss with salsa for tacosSlice over a big salad or grain bowlPoach and stir into soupCube and skewer with vegetables for the grillIs chicken breast good on a GLP-1?
Poached or shredded chicken stays moist and tender, which tends to be easier than dry, chewy pieces when your appetite is small. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does chicken breast compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Chicken breast | 3 oz | 26.4 g | 140 | 18.8 g |
| Turkey breast | 3 oz | 25.6 g | 125 | 20.5 g |
| Pork tenderloin | 3 oz | 22.3 g | 122 | 18.3 g |
| Tilapia | 3 oz | 22.2 g | 109 | 20.4 g |
Close to chicken breast per calorie: rotisserie chicken breast (20.4 g), halibut (20.3 g), scallops (18.5 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Look for skinless, boneless breasts without added solution, and check the label for words like "enhanced" or "broth added" if you want plain chicken.
What's the full nutrition for chicken breast?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 140 | 165 | |
| Protein | 26.4 g | 31 g | 53% |
| Fat | 3.1 g | 3.6 g | |
| Saturated fat | 0.9 g | 1 g | 5% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 63 mg | 74 mg | 3% |
| Calcium | 13 mg | 15 mg | 1% |
| Iron | 0.9 mg | 1.04 mg | 5% |
| Vitamin B12 | 0.3 mcg | 0.34 mcg | 13% |
| Vitamin D | 0.1 mcg | 0.1 mcg | 1% |
USDA FoodData Central, SR Legacy: "Chicken, broilers or fryers, breast, meat only, cooked, roasted". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
