Chicken breast is a popular food consumed in daily meals, especially by bodybuilders, those looking to lose weight, and people who want to maintain their health. Understanding the nutritional content in 100g of chicken breast will help you build a more accurate meal plan, suitable for your workout goals or weight management.
How many calories are in 100g of chicken breast?
A 100g serving of skinless chicken breast provides approximately 165 calories, primarily from nutrients like protein and fat. Specifically:
Protein: 31g
Fat: 3.6g
Notably, the calories in chicken breast largely come from protein (about 80%), with the remaining 20% from fat. Skinless chicken breast contains almost no carbs, making it suitable for a low-carb diet.
The fat content in skinless chicken breast is quite low, and most of it is unsaturated fat, which is good for heart health. Additionally, only a very small portion consists of saturated fat.
Not only is it a rich source of lean protein, but chicken breast also provides many beneficial micronutrients for health such as:
Vitamin B3, vitamin B6: support energy metabolism
Phosphorus: good for bones and teeth
Selenium: helps boost immunity
Skinless chicken breast
How many calories and protein are in 100g of boiled chicken breast?
Chicken breast – the meat around the chicken’s chest – is a nutritious white meat, popular for its health benefits and high protein content. Raw chicken breast is light pink, turns white when boiled, with a soft texture, easy to eat, and suitable for many diets.
According to data from the U.S. Department of Agriculture (USDA), 100g of boiled chicken breast (skinless, boneless) contains approximately 162 calories and 30.5g of protein – an ideal amount for athletes or those managing their weight. Additionally, boiled chicken breast provides many other abundant nutrients:
Fat: 3.57g
Vitamin B6: 0.314mg
Vitamin B12: 0.27mg
Vitamin A: 5.00mg
Vitamin E: 0.32mg
Calcium: 13.00mg
Iron: 0.46mg
Magnesium: 25mg
Phosphorus: 246mg
About 65% of the weight of boiled chicken breast is water, while the calorie content primarily comes from protein and fat. Notably, boiled chicken breast contains almost no carbohydrates, helping to control blood sugar and support effective weight loss. With its superior nutritional profile, 100g of boiled chicken breast is an excellent choice for a healthy diet.
Chicken breast is an indispensable food for gym-goers
How to prepare 100g of chicken breast to retain its nutritional content
Boiling chicken breast:
Step 1: Wash the chicken breast, remove the skin to reduce calories and fat.
Step 2: Boil water, add a few slices of ginger or purple onion to remove any unpleasant odor.
Step 3: Add the chicken breast, reduce heat to low, and boil for 10–15 minutes.
Step 4: Remove, let cool, and slice. Avoid boiling for too long as protein can denature.
Boiling retains most of the protein content, does not increase blood sugar levels, and does not add processed foods.
Oil-free pan-frying:
Step 1: Marinate chicken breast with a little salt, pepper, lemon, or natural herbs. Avoid using industrial sauces.
Step 2: Heat a non-stick pan, add no oil or use a very thin spray of olive oil.
Step 3: Pan-fry each side for 3–5 minutes until evenly cooked, retaining its tenderness.
This method does not increase calorie count like deep-frying and is still suitable for muscle building.
Steaming chicken breast:
Step 1: Prepare the chicken breast, cut into bite-sized pieces.
Step 2: Arrange the chicken on a steamer basket, optionally sprinkle with a few slices of mushrooms or fresh ginger.
Step 3: Steam for 15 minutes until the meat is tender.
Steaming is a cooking method that does not lead to a loss of selenium, tryptophan, and maintains maximum natural protein content.
Comparison of chicken breast with other meats in terms of calories and protein
Chicken breast contains a high protein-to-calorie ratio, making it suitable for weight loss diets, clean eating, and meal prep. It is a preferred choice for fitness trainers, fat-loss dieters, and gym-goers alike.
Compared to beef, chicken breast provides a similar amount of protein but contains less fat and fewer calories. While beef is rich in iron and vitamin B12, it is red meat, which can increase fat if consumed regularly. Salmon offers heart-healthy omega-3 fatty acids, but its calorie content is higher. Eggs are a quality source of animal protein, yet they contain more cholesterol. Tofu, while good for vegetarians, has significantly lower protein content.
Quick comparison table of 100g chicken breast and common meats:
Food Type
Calorie Content (kcal/100g)
Protein Content (g/100g)
Fat Content (g/100g)
Boiled skinless chicken breast
110 – 120
22 – 24
2 – 3
Lean beef
160 – 180
20 – 23
7 – 10
Salmon fillet
200 – 210
20 – 22
12 – 15
Chicken egg (2 eggs ~ 100g)
140 – 150
12 – 13
9 – 10
White tofu
80 – 90
8 – 10
4 – 5
Suggested meal plan with 100g chicken breast for gym-goers and weight loss
Chicken breast is a protein-rich food that contains very little fat. 100g of chicken breast provides 23-31g of protein. This is an optimal choice for gym-goers, people following a clean eating regimen, or those on a fat-loss diet.
Creating a meal plan needs to ensure sufficient energy, prevent fat accumulation, and support muscle recovery. Each meal below uses exactly 100g of chicken breast and is combined with other healthy foods such as vegetables, chicken eggs, tofu, or salmon.
Boiled chicken breast
Breakfast
Ingredients: 100g steamed chicken breast 2 boiled chicken eggs 1 slice whole-wheat bread or 100g sweet potato 100g boiled spinach
Benefits: Provides high-quality animal protein. Chicken eggs and spinach supply iron and antioxidants, supporting better blood circulation to muscles.
Grilled chicken breast
Lunch
Ingredients: 100g oil-free pan-fried or air-fried chicken breast 100g broccoli ½ avocado 1 cup brown rice (approx. 100g cooked)
Benefits: Brown rice and avocado help maintain energy and stabilize blood sugar. Broccoli is rich in fiber, increasing satiety and reducing excess fat absorption.
Dinner
Ingredients: 100g shredded boiled chicken breast mixed with 100g soft tofu 1 boiled egg Cucumber, tomato, lettuce salad with lemon-olive oil dressing
Benefits: Easily digestible protein from chicken and tofu supports muscle regeneration during sleep. The low-calorie, vitamin-rich salad aids digestion and reduces fat accumulation.
Some frequently asked questions about 100g chicken breast
How much protein is in 100g of raw chicken breast?
100g of raw chicken breast contains approximately 22-23g of protein, 2-3g of fat, almost no carbohydrates, and provides an average of 110-120 calories.
This is a high protein-to-calorie ratio, suitable for all types of diets such as keto, low-carb, or fat-loss diets.
Benefits of raw chicken breast (before cooking):
No loss of protein content due to heat.
Rich in tryptophan, which helps support sleep and mood.
Contains selenium, contributing to antioxidant processes and boosting immunity.
However, raw chicken breast should not be eaten directly. It must be thoroughly cooked to eliminate the risk of bacterial contamination such as salmonella or campylobacter.
How many calories are in 100g of stir-fried chicken breast?
The calorie count of stir-fried chicken breast is not fixed, as it depends on the cooking method and accompanying ingredients. On average:
100g stir-fried chicken breast with little oil and no added starch will contain approximately 150-180 calories.
If stir-fried with a lot of oil (1 tablespoon of cooking oil ~ 90 calories), the calorie level can increase to 220-250 calories.
How many calories are in 100g of pan-fried chicken breast?
Pan-fried chicken breast is a popular dish in meal plans for gym-goers and those pursuing an aesthetic physique.
When pan-fried without oil or using a small amount of oil, 100g of pan-fried chicken breast will provide approximately 130-160 calories, depending on the thickness of the meat and cooking time.
Chicken breast is not only a healthy dish but also suitable for all diets, thanks to its ease of preparation, high nutritional value, and low cost. Flexibly incorporate chicken breast into your clean eating meals to optimize daily nutritional effectiveness.
