Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw
FDC 171077oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 74 · -3 vs Poultry medianSkinless, boneless chicken breast earns a Good score of 74 of 100, ranking 36 of 60 in Poultry, a category where the median runs slightly higher at 77. Raw, it holds just 120 calories per 100 grams while delivering 45% of the Daily Value for protein, an excellent tier that explains its status as a default lean-protein choice.
Chicken breast is the most common oven-roasted, grilled, or pan-seared protein in everyday cooking, and a 113 gram raw portion is used here as the reference serving before cooking shrinkage. Because it falls just under the Poultry category median of 77, shoppers wanting a slightly higher-ranked option in the same category could consider turkey, whole, light meat, raw or pheasant, raw, meat only.
See how this score is calculated, build a plate around chicken, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | 6% |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.56 g | 3% |
| Cholesterol | 73 mg | 24% |
| Sodium | 45 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 23 g | 45% |
| Potassium | 334 mg | 7% |
| Calcium | 5 mg | 0% |
| Iron | 0.37 mg | 2% |
| Magnesium | 28 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 9 µg | 1% |
| Vitamin E | 0.56 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | 7% |
| Total fat | 3 g | 4% |
| Saturated fat | 0.64 g | 3% |
| Cholesterol | 82 mg | 27% |
| Sodium | 51 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 25 g | 51% |
| Potassium | 377 mg | 8% |
| Calcium | 5.6 mg | 0% |
| Iron | 0.42 mg | 2% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 10 µg | 1% |
| Vitamin E | 0.63 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 171077Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the poultry median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Turkey, whole, light meat, rawDensity 75 vs 74Pheasant, raw, meat onlyDensity 75 vs 74Ostrich, top loin, cookedDensity 75 vs 74Original analysis by NutriVerdict
In the kitchen and how to use it
Skinless, boneless chicken breast is one of the most widely used proteins in everyday cooking, prized for its mild flavor and how readily it takes on marinades, spice rubs, and sauces. It's grilled, baked, pan-seared, poached, or diced into stir-fries and soups, and its neutral taste makes it a base for cuisines ranging from a simple lemon-herb roast to a curry or a stir-fry with soy and ginger. Because the breast has little fat to protect it, it can dry out quickly if overcooked, so many cooks pound it to an even thickness or brine it briefly before cooking.
When buying, look for a pink, moist-looking breast without a strong odor or gray tint, and keep it refrigerated for use within a day or two, or freeze it for longer storage. A 113-gram, or 4-ounce, portion has 120 calories with 22.5 grams of protein (45% DV) and just 2.62 grams of fat, making it one of the leaner ways to build a meal around a substantial protein portion, whether sliced over a salad, added to a grain bowl, or served as a simple main with vegetables. Its sodium (45 milligrams per 100 grams) is low, so the dish's saltiness comes mostly from what's added in cooking.
Frequently asked questions about chicken
How many calories are in a chicken breast?
A 113-gram (4-ounce) raw, skinless chicken breast has 120 calories, with 22.5 grams of protein.
Is chicken breast a good source of protein?
Yes, it provides 45% of the Daily Value for protein per 100 grams while staying low in fat.
How do you keep chicken breast from drying out?
Pounding it to an even thickness or brining it briefly before cooking helps it stay moist since it has very little fat.