FoodScore
0/ 100
Goodmeat· 100 g

Chicken Breast Skin Cooked

Chicken breast, cooked with skin, earns a good FoodScore of 74/100, primarily driven by its high protein content and status as a minimally processed whole food.

  • Provides a substantial 29.8g of protein per 100g, supporting muscle health and satiety.
  • It is a minimally processed whole food, classified as NOVA 1.
  • Contains only 71mg of sodium per 100g, contributing minimally to daily sodium intake.
  • Offers 13% of the Daily Value for Vitamin B12 in a 100g serving.
  • The total fat content is 7.78g per 100g, with 2.19g being saturated fat.
  • Scores +14 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
29.8g
60% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
71mg
3% of Daily Value
+
What it brings to the table
Protein (29.8g)+10
Micronutrients (Phosphorus, Vitamin B12)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 74

Chicken breast with skin, cooked, achieves a FoodScore of 74/100, placing it in the 'Good' category. This score is significantly boosted by its excellent protein content, providing 29.8g per 100g, which contributes a substantial +10 points. As a minimally processed whole food, classified as NOVA 1, it receives an additional +10 points, reflecting its natural state and lack of extensive industrial processing. The food also earns +4 points for its contribution of key micronutrients, specifically phosphorus and vitamin B12, which are important for various bodily functions. While it contains some fat, including 2.19g of saturated fat per 100g, this amount does not trigger any penalties according to the scoring criteria. Its low sodium content of 71mg and absence of added sugar or fiber also contribute to its favorable score by avoiding common dietary pitfalls. To achieve a higher score, the food would need to naturally contain more beneficial micronutrients beyond those already recognized.

Health benefits

What the nutrients in chicken breast skin cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Chicken breast is an excellent source of high-quality protein, which is crucial for building and repairing muscle tissue. Each 100g serving provides 29.8g of protein, making it a significant contributor to daily protein needs, especially for individuals engaged in physical activity or looking to maintain muscle mass. Dietary guidelines emphasize adequate protein intake for sarcopenia prevention and overall physical function. Including chicken breast in meals can help meet these requirements effectively. While protein is vital, a balanced diet with other nutrients is also necessary for optimal muscle health.

Contributes to Energy Metabolism

Chicken breast with skin provides a notable amount of Vitamin B12, offering 13% of the Daily Value per 100g. Vitamin B12 is essential for energy metabolism and the proper functioning of the nervous system. It plays a critical role in converting food into energy and in the formation of red blood cells. The iron content, at 1.07mg (6% DV), also supports oxygen transport in the body, which is vital for sustained energy levels. While chicken breast contributes to these processes, a varied diet ensures a full spectrum of energy-supporting nutrients.

Promotes Satiety and Weight Management

The high protein content of chicken breast (29.8g per 100g) is a key factor in promoting satiety, helping individuals feel full for longer periods. This can be beneficial for weight management by reducing overall calorie intake throughout the day. Protein has a higher thermic effect compared to fats and carbohydrates, meaning the body expends more energy to digest it. While protein aids satiety, portion control and overall dietary balance are still important for effective weight management strategies.

Provides Essential Minerals

Chicken breast with skin is a source of several essential minerals important for various bodily functions. It provides 245mg of potassium (5% DV), which is vital for blood pressure regulation and fluid balance. Magnesium (27mg, 6% DV) supports muscle and nerve function, blood glucose control, and bone health. Additionally, zinc (1.02mg, 9% DV) is crucial for immune function and wound healing. While these amounts contribute to daily needs, a diverse diet is necessary to meet all mineral requirements.

How to eat it

Chicken breast, especially with the skin, is a versatile and popular protein source in American diets, often serving as the centerpiece of a meal. It can be prepared in numerous ways, including baking, grilling, pan-frying, or roasting. The skin adds flavor and moisture, though it also contributes to the fat content. A typical serving size is around 100-150g, and it pairs well with a variety of vegetables and whole grains for a balanced meal.

To retain moisture and flavor, consider roasting or grilling chicken breast with the skin on, then removing the skin after cooking if you prefer less fat.
Pair cooked chicken breast with a colorful array of non-starchy vegetables and a serving of whole grains like quinoa or brown rice for a complete meal.
Ensure chicken is cooked to an internal temperature of 165°F (74°C) to ensure food safety.
Leftover cooked chicken breast can be shredded or diced and added to salads, sandwiches, or stir-fries for quick and easy meal prep.
Things to keep in mind

For most healthy adults, chicken breast with skin, consumed in normal serving sizes, presents few widely documented cautions. Individuals with specific dietary restrictions, such as those limiting saturated fat intake, might consider removing the skin before eating or opting for skinless chicken breast. As with all poultry, proper handling and cooking to an internal temperature of 165°F (74°C) are crucial to prevent foodborne illness. There are no common allergies specific to chicken itself, though rare poultry allergies can occur.

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Reader questions
Is chicken breast with skin healthy?
Yes, chicken breast with skin is generally considered healthy. It is an excellent source of protein (29.8g per 100g) and provides essential micronutrients like Vitamin B12 and zinc. While the skin adds some fat, including saturated fat, it remains a minimally processed whole food that can fit into a balanced diet. Its FoodScore of 74/100 reflects its overall nutritional value.
Is chicken breast with skin good for muscle building?
Absolutely. Chicken breast with skin is highly beneficial for muscle building due to its high-quality protein content. With 29.8g of protein per 100g, it provides the essential amino acids needed for muscle protein synthesis and repair after exercise. It's a staple for individuals looking to increase or maintain muscle mass.
Is chicken breast with skin ultra-processed?
No, chicken breast with skin is not ultra-processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it is a whole food that has undergone little to no alteration from its natural state, distinguishing it from highly processed foods that often contain added sugars, unhealthy fats, and artificial ingredients.
How does cooking method affect the nutrition of chicken breast with skin?
Cooking methods can impact the nutritional profile, particularly fat content. Roasting or grilling allows some fat to render off, while frying can add more fat if cooked with oil. However, the protein and micronutrient content generally remain stable across common cooking methods. Always ensure chicken is cooked thoroughly to a safe internal temperature.
What are some good alternatives to chicken breast with skin?
If you're looking for alternatives, skinless chicken breast offers similar protein with less fat. Other lean protein sources include turkey breast, fish like cod or salmon, or plant-based options such as tofu or tempeh. The best alternative depends on your specific dietary goals and preferences, but all can contribute to a protein-rich diet.
Does chicken breast with skin contain a lot of sodium?
No, chicken breast with skin naturally contains a relatively low amount of sodium, with only 71mg per 100g. This makes it a good option for those monitoring their sodium intake. However, the sodium content can significantly increase depending on how it's prepared, especially if brined, seasoned heavily, or cooked with salty sauces.
Can I eat chicken breast with skin if I'm trying to lose weight?
Yes, you can include chicken breast with skin in a weight loss diet. Its high protein content promotes satiety, which can help reduce overall calorie intake. While the skin adds calories and fat, portion control is key. If you are closely monitoring fat intake, you might choose to remove the skin or opt for skinless chicken breast to reduce calories and saturated fat.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171075)Updated 2026-04-20