How Many Calories Are In Chicken Breast?//Is Chicken Breast Reall

Plus, it's pretty versatile-you can grill it, roast it, toss it over a green salad, shred and put it into tacos or wraps, or even skewer it and smother it in peanut sauce.

Given that you're eating it all the time, you've probably wondered about chicken breast calories. Is it really as good for you as it seems?

How many calories in a chicken breast?

According to the USDA , a 3.5-ounce serving of roasted chicken breast without the skin contains:

Calories: 165
Protein: 31 g
Fat: 4 g
Saturated fat: 1 g
Carbohydrates: 0 g
Fiber: 0 g
Sodium: 74 mg

Now consider the differences when you keep the skin on :

Calories: 197
Protein: 30 g
Fat: 8 g
Saturated fat: 2 g
Carbohydrates: 0 g
Fiber: 0 g
Sodium: 71 mg

As you can see, keeping the skin on doubles the fat and saturated fat content, but adds a modest number of calories-about 30.

One key thing to remember is that these numbers are for a 3.5-ounce serving. That's slightly more than half of the average chicken breast. This is what you'll get for a whole, boneless, skinless chicken breast :

Calories: 284
Protein: 53 g
Fat: 6 g
Saturated Fat: 1.7 g
Carbohydrates: 0 g
Fiber: 0 g
Sodium: 127 mg

So if you eat the whole thing, you'll be getting a LOT more protein-but also way more calories and fat. (Fun fact: Chickens have quadrupled in size since the 1950s, according to research published in the journal Poultry Science .)

What about chicken breast's overall nutrition?

Chicken breast obviously has a ton of protein. But it also offers 6 percent of your daily value of iron per 3.5-ounce serving, which helps your body carry oxygen throughout the body and supports immune system function.

Research also shows that consuming chicken breast is associated with a lower risk of being overweight and developing heart disease and diabetes, per a study in the journal Food & Nutrition Research .

The study authors also noted that chicken breast offers an especially concentrated amount of nutrients, including B vitamins and zinc, for women during pregnancy and breastfeeding. (Good to know whether youre in that stage of life or not). But, wait, that's not all! It's also a good source of bone-boosting vitamin D and calcium , according to Iu.

So rest assured, chicken is not overrated. Now, all you need to do is nail down the healthiest way to make it and you'll be set for life.

So, what is the healthiest way to cook chicken breast?

First thing's first, a quick reminder: One of the many perks of this powerhouse poultry is that it's super versatile, meaning it can be cooked in a number of different ways and recipes.

But, of course, there are a few cooking methods that stand out as the best, such as grilling, poaching or boiling, and baking. Grilling or baking chicken breast typically requires minimal oil, thereby limiting the use of any additional fats. And when you poach or boil it, you're not using any oil or fats-plus the chicken is boiled in water on low heat, so there is minimal loss of nutrients, Iu explains.

Experts also encourage taking the time before firing up the grill, stove, or oven to trim your chicken to remove any-head's up for weak stomached readers!-tendons, blood spots, and fat.

While, yes, removing the skin will allow for chicken with the fewest cals and fat, cooking with the skin has its fair share of perks as well. "Keeping the skin on will add a lot of flavor and helps retain moisture and juiciness," says Taylor Chan, MS, RD, CPT, dietitian and personal trainer in TKTKT . "Whether to keep if on or not all depends on whats important to each person."

Pro tip? Cook with the skin for enhanced flavor but nix it before you dig in.

Finally, what are the best ways to eat chicken breast?

With a fork and knife, of course. Okay, okay, fiiiiine, that's it for the dad jokes-promise.

The "best ways" really depend on you, your health goals, flavor preferences, etc. But, per Chan, it's always a good idea to keep it fun and try new preparation methods such as using a spice rub one night or a new BBQ sauce for another. "Food should be enjoyable and not feel like a chore. So try to get away from the monotony of chicken + rice + broccoli that so many people get trapped in," Chan says. (But, hey, if you're like me and actually love a basic chicken and broc night, then def keep at it).

Ready to give chicken breast a go at home? Check out these nutritious recipes:

Chicken Breasts With Quinoa and Kale

Garnishing slightly wiled kale and warm quinoa combo with walnut halves and onions play on the dish's texture and, therefore, your taste buds.

Per serving: 271 calories, 15 g (sat 2 g) fat, 23 g carbs, 221 mg sodium, 4 g fiber, 13 g protein

Sheet Pan Italian Chicken

All you need to make this super colorful (thanks to seasonal veggies like zucchini and tomatoes) one-pan wonder? One hour.

Per serving: 323 calories, 16 g (sat 3 g) fat, 7 g carbs, 6 g sugar, 2 g fiber, 44 g protein

Chili-Lime Mango Marinated Chicken Bowls

Get the recipe

Fresh fruit, a splash of OJ, and a touch of white wine come together to create a bright, summery taste that refreshes the trusty chicken and rice duo.

Per serving: 270 calories, 10 g (sat 3 g) fat, 18 g carbs, 27 g protein

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Patria Henriques

Update: 2024-08-10

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