Chicken breast scores well at 74/100, primarily due to its high protein content and minimal processing, making it a valuable component of a balanced diet.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Chicken breast (skinless, cooked) contains 165 kcal per 100 g.
Chicken breast (skinless, cooked) contains 31.0 g of protein per 100 g.
Chicken breast (skinless, cooked) contains 3.6 g of total fat per 100 g (1.0 g saturated).
Chicken breast (skinless, cooked) contains 0 g of added sugar per 100 g.
Chicken breast (skinless, cooked) provides 74 mg of sodium per 100 g.
Chicken breast (skinless, cooked) provides 256 mg of potassium per 100 g.
Chicken breast (skinless, cooked) provides 29 mg of magnesium per 100 g.
Chicken breast (skinless, cooked) scores 74/100 on FoodScore (good).
Chicken breast (skinless, cooked) is classified as NOVA 1 (unprocessed or minimally processed).
Provides 31g of protein per 100g, contributing significantly to daily needs.
A minimally processed (NOVA 1) food, aligning with whole food dietary recommendations.
Contains only 74mg of sodium per 100g, making it a low-sodium protein source.
Offers 12% of the Daily Value for Vitamin B12, important for nerve function.
Scores +14 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
31g
62% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
74mg
3% of Daily Value
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What it brings to the table
Protein (31g)+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 earns a strong FoodScore of 74/100, placing it in the 'Good' category. The primary driver of this high score is its exceptional protein content, providing 31g per 100g serving, which contributes a significant bonus to its overall score. As a minimally processed food (NOVA class 1), it receives an additional bonus, reflecting its natural state and lack of added ingredients. It also gains points for its contribution of key micronutrients like phosphorus and Vitamin B12. The food contains no fiber, added sugar, or trans fat, avoiding common penalties. Its low sodium content of 74mg per 100g is also a positive factor. While it provides some iron (6% DV) and zinc (9% DV), these amounts are not high enough to earn a specific bonus. To achieve an even higher score, chicken breast would need to naturally contain more fiber or a broader range of micronutrients in higher percentages.
Health benefits
What the nutrients in chicken breast (skinless, 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, providing 31g per 100g serving. This amount contributes significantly to the daily protein requirements for adults, which are essential for the growth, maintenance, and repair of muscle tissue. The protein in chicken breast contains all nine essential amino acids, making it a complete protein. Including this food in your diet can help support muscle synthesis, especially important for individuals engaged in regular physical activity or those looking to maintain muscle mass as they age. It's a foundational food for meeting protein needs without excessive calories.
Aids in Weight Management
With 31g of protein and only 165 calories per 100g, chicken breast is a nutrient-dense food that can be highly beneficial for weight management. Protein is known for its satiating effect, helping individuals feel fuller for longer and potentially reducing overall calorie intake. This can be particularly helpful for those aiming to lose or maintain weight. Choosing lean protein sources like skinless chicken breast over higher-fat meats can help manage calorie intake while still providing essential nutrients. Its low fat content, with only 1g of saturated fat per 100g, further supports a calorie-controlled diet.
Contributes to Red Blood Cell Formation
Chicken breast provides important micronutrients that support various bodily functions. It offers 12% of the Daily Value for Vitamin B12, a crucial vitamin involved in red blood cell formation and neurological function. Additionally, it contains 6% of the Daily Value for iron per 100g, another mineral vital for oxygen transport in the blood. Adequate intake of these nutrients is important for preventing deficiencies that can lead to fatigue and other health issues. Incorporating chicken breast can contribute to maintaining healthy blood and energy levels.
Supports Bone Health
While not a primary source of calcium, chicken breast contributes to bone health through its content of other essential minerals. It provides 7% of the Daily Value for magnesium and 5% for potassium per 100g. Both magnesium and phosphorus (which chicken breast is also a good source of) play critical roles in bone structure and density. Magnesium is involved in bone formation and helps regulate calcium levels, while phosphorus is a major component of bone mineral. Including chicken breast as part of a varied diet can help ensure adequate intake of these minerals for strong bones.
Chicken breast scores well at 74/100, primarily due to its high protein content and minimal processing, making it a valuable component of a balanced diet.
How to eat it
Chicken breast is a versatile and widely consumed lean protein in the American diet, often serving as the centerpiece of meals. It's typically baked, grilled, pan-fried, or roasted, and can be shredded or diced for use in salads, sandwiches, and stir-fries. A standard serving size is about 3 ounces, which is roughly the size of a deck of cards, providing a substantial amount of protein with relatively few calories.
To maximize flavor and tenderness, marinate chicken breast for at least 30 minutes before cooking, using acidic ingredients like lemon juice or vinegar.
For a balanced meal, pair chicken breast with a generous serving of non-starchy vegetables and a source of whole grains or healthy fats.
Prevent dryness by avoiding overcooking; use a meat thermometer to ensure an internal temperature of 165°F (74°C) for food safety and optimal texture.
Batch cook chicken breasts at the beginning of the week to have a convenient protein source for quick meals, salads, or wraps.
Consider cutting chicken breast into smaller pieces for stir-fries or skewers to reduce cooking time and ensure even cooking.
Things to keep in mind
For most healthy adults, skinless, cooked chicken breast is a very safe food with few widely documented cautions at normal serving sizes. The primary concern is ensuring it is cooked thoroughly to an internal temperature of 165°F (74°C) to prevent foodborne illness from bacteria like Salmonella or Campylobacter. Individuals with a rare allergy to poultry should avoid it. There are no significant drug interactions or specific populations for whom chicken breast is generally contraindicated, beyond general dietary advice for specific health conditions (e.g., very low protein diets for certain kidney diseases).
Yes, chicken breast is considered a very healthy food. It scores 74/100 on FoodScore, indicating it's a 'Good' choice. It's an excellent source of lean protein, providing 31g per 100g, and is low in saturated fat and sodium. It's also a minimally processed food (NOVA class 1), fitting well into a balanced diet.
Is chicken breast good for weight loss?
Chicken breast is highly beneficial for weight loss. Its high protein content (31g per 100g) promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. It's also relatively low in calories (165 per 100g) and fat, making it a calorie-efficient protein source for managing weight.
Is chicken breast processed?
No, skinless, cooked chicken breast is classified as a minimally processed food (NOVA class 1). This means it's in its natural state or has undergone minimal processing like cooking, without the addition of sugars, oils, fats, or other food substances. It's a whole food choice.
What is the best way to cook chicken breast to keep it moist?
To keep chicken breast moist, avoid overcooking it. Methods like poaching, baking at a lower temperature, or pan-searing quickly and then finishing in the oven can help. Using a marinade or brining the chicken before cooking can also significantly enhance its moisture and flavor. Always cook to an internal temperature of 165°F (74°C).
What can I use instead of chicken breast?
If you're looking for alternatives, other lean protein sources include fish like cod or tilapia, turkey breast, or plant-based options like tofu or tempeh. For a similar texture and versatility, turkey breast is often the closest substitute. The best alternative depends on your dietary needs and the specific recipe.
Does chicken breast have a lot of sodium?
No, natural, unseasoned chicken breast is low in sodium, containing only 74mg per 100g. This makes it a good choice for individuals monitoring their sodium intake. However, be mindful that pre-seasoned or processed chicken products, as well as restaurant preparations, can have significantly higher sodium levels.
Is chicken breast good for building muscle?
Absolutely. Chicken breast is an excellent food for muscle building due to its high content of complete protein (31g per 100g). Protein provides the essential amino acids necessary for muscle repair and growth after exercise. It's a staple in diets aimed at increasing muscle mass.