Chicken: Calories, Nutrition and Health Benefits
The world's most popular lean protein source - versatile, nutrient-dense, and perfect for every health goal.
Quick Nutrition Facts
Per 100g Cooked Chicken Breast (Boneless, Skinless)
| Nutrient | Amount |
|---|---|
| Calories | 165 kcal |
| Protein | 31g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Fat | 3.6g |
| Saturated Fat | 1g |
| Cholesterol | 85mg |
| Sodium | 74mg |
| Phosphorus | 220mg |
| Selenium | 27.6mcg |
| Vitamin B3 | 14.8mg |
| Vitamin B6 | 0.9mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Chicken breast is a complete protein containing all 9 essential amino acids. With 31g protein per 100g and minimal fat, it's ideal for muscle building, weight loss, and post-workout recovery. The selenium content (48% DV) supports immune function and thyroid health.
Myth Busters
MYTH #1: All Chicken Is the Same
TRUTH: Skinless breast has 165 calories vs 197 for skin-on; thighs have 209 calories with higher fat. Preparation matters enormously: grilled (165 calories) vs fried (280+ calories per 100g). Dark meat provides more iron and zinc but also more fat.
MYTH #2: Chicken Has No Carbs So You Can Eat Unlimited Amounts
TRUTH: While chicken has 0g carbs, calories and fat still matter. Portion control is essential: 100-150g per meal for weight loss, 150-200g for muscle gain. Excess protein can be converted to glucose and stored as fat.
MYTH #3: White Meat Is Always Healthier Than Dark Meat
TRUTH: Breast is lower in fat (3.6g vs 10.9g per 100g) but dark meat provides more iron (1.1mg vs 0.45mg) and zinc (2.1mg vs 0.9mg). For weight loss choose breast; for mineral needs or richer flavor, moderate dark meat portions work.
MYTH #4: Organic Chicken Is Significantly More Nutritious
TRUTH: Nutritional differences between organic and conventional chicken are minimal. Organic means no antibiotics/hormones and organic feed, but protein, fat, and calorie content remain similar. Choose based on animal welfare preferences and budget.
MYTH #5: You Should Wash Raw Chicken Before Cooking
TRUTH: Never wash raw chicken. USDA strongly advises against it as washing spreads harmful bacteria (Salmonella, Campylobacter) across kitchen surfaces. Proper cooking to 165°F (74°C) kills all bacteria.
MYTH #6: Eating Chicken Daily Is Unhealthy
TRUTH: Daily chicken consumption is safe and healthy when prepared properly and varied with other proteins. The key is cooking method (avoid deep frying) and balancing with vegetables, whole grains, and other protein sources weekly.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Extremely high protein (31g per 100g) promotes satiety and preserves muscle during calorie deficit. Low fat, zero carbs, high thermic effect boosts metabolism. |
| Muscle Gain | | Complete protein with all essential amino acids, 31g protein per 100g supports muscle protein synthesis. Leucine content optimizes muscle building when consumed post-workout. |
| Diabetes Management | | Zero carbohydrates means no blood sugar impact. High protein improves glycemic control and satiety. Ideal protein source for diabetics. |
| PCOS Management | | High protein, zero carbs supports insulin sensitivity. Helps manage weight and hormonal balance. |
| Pregnancy Nutrition | | Complete protein essential for fetal development (71g daily recommended), B vitamins support energy, selenium aids immune function. Ensure fully cooked (165°F). |
| Viral/Flu Recovery | | Easy to digest, high-quality protein supports immune function and tissue repair. Selenium and B vitamins boost immunity. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Chicken
Chicken has virtually no impact on blood glucose, making it ideal for blood sugar management.
Typical Glucose Response Curve
*This chart shows minimal blood glucose response due to zero carbohydrate content. Individual responses may vary. Not medical advice.*
Optimizing Chicken Meals for Blood Sugar
Protein slows carbohydrate absorption when eaten together, making chicken an excellent pairing for:
- 🍚 Rice or grains - Protein moderates starch absorption
- 🥔 Potatoes or root vegetables - Reduces glycemic spike
- 🍞 Whole grain bread - Balances meal glycemic load
- 🥗 Non-starchy vegetables - Creates perfectly balanced low-GI meal
This makes chicken invaluable for diabetes management, PCOS, and weight control.
Cultural Significance
Chicken is the world's most consumed meat, transcending cultural and religious boundaries.
In India:
- Permitted in most dietary traditions; widely consumed across religions
- Regional specialties: Tandoori chicken (Punjab), Chicken Chettinad (Tamil Nadu), Butter chicken (Delhi)
- Ayurveda considers chicken "warming" and "strength-building"
- India produces 4+ million tons annually, second-largest consumer globally
Global Impact:
- 65+ billion chickens consumed worldwide annually
- Affordable protein source accessible to diverse socioeconomic groups
- Sustainable compared to red meat: lower greenhouse gas emissions, water usage, land requirements
- Cultural dishes: Coq au Vin (France), Chicken Tikka Masala (UK/India), Karaage (Japan), Jerk Chicken (Jamaica)
Compare & Substitute
Chicken vs Other Proteins (Per 100g, Cooked)
| Nutrient | 🍗 Chicken Breast | 🐟 Salmon | 🥩 Lean Beef | 🍳 Eggs (2 large) |
|---|---|---|---|---|
| Calories | 165 kcal | 206 kcal | 217 kcal | 143 kcal |
| Protein | 31g | 25g | 26g | 12.6g |
| Fat | 3.6g | 12g | 11.9g | 9.5g |
| Omega-3 | 0.1g | 2.3g | 0.1g | 0.3g |
| Iron | 0.5mg | 0.5mg | 2.6mg | 1.8mg |
| Vitamin B12 | 0.3mcg | 3.2mcg | 2.6mcg | 1.1mcg |
| Cholesterol | 85mg | 63mg | 78mg | 373mg |
| Best For | Weight loss, lean muscle | Heart health, omega-3 | Iron needs, muscle mass | Budget-friendly protein |
Frequently Asked Questions
How much protein is in 100g of chicken?
Cooked chicken breast contains 31g of complete protein per 100g, making it one of the highest protein-density foods available.
Comparison by cut: Breast (31g), thigh (26g), drumstick (28g), wing (27g). One medium breast (170g): 53g protein - covering 70-100% of daily protein needs depending on body weight and goals.
Is chicken good for weight loss?
Yes, chicken breast is exceptional for weight loss. With 165 calories and 31g protein per 100g, it provides maximum satiety with minimal calories. The high protein content increases metabolism by 20-30% through the thermic effect (calories burned during digestion).
Best practices: Grill, bake, or boil without skin; portion 100-150g per meal; pair with non-starchy vegetables; meal prep for consistency. Avoid fried preparation which adds 100-150 calories per serving.
Can diabetics eat chicken?
Yes, chicken is ideal for diabetics. With 0g carbohydrates and high protein, it does not raise blood sugar levels. Protein also slows absorption of carbohydrates when eaten together, improving glycemic control.
Diabetic guidelines: Choose lean cuts (breast, tenderloin); avoid breaded/fried preparations; pair with low-GI vegetables; portion 100-150g per meal. Skinless chicken provides optimal nutrition without excess fat.
Always monitor blood sugar and consult healthcare providers.
What are the health benefits of chicken?
Key Benefits:
- Muscle Building: Complete protein with all 9 essential amino acids
- Weight Management: High protein promotes satiety and lean mass
- Heart Health: Low saturated fat supports cardiovascular health (when skinless)
- Immune Support: Selenium (48% DV), B vitamins, zinc boost immunity
- Energy Metabolism: B vitamins (B3, B6, B12) support energy production
- Bone Health: Phosphorus (22% DV) strengthens bones
- Thyroid Function: Selenium supports thyroid hormone production
How many calories in a chicken breast?
Medium chicken breast (170g, cooked, boneless, skinless): 280 calories with 53g protein.
Calories by size: Small (140g) = 231 calories; large (200g) = 330 calories. By cooking method: Grilled/baked (165 per 100g), pan-fried with oil (220), deep-fried/breaded (280-320), with skin (197-220).
Track your portions with NutriScan app for accurate calorie and protein tracking.
Is chicken breast or thigh healthier?
Depends on your goals:
Chicken Breast (per 100g): 165 calories, 31g protein, 3.6g fat - Best for weight loss, lean muscle building, low-fat diets.
Chicken Thigh (per 100g): 209 calories, 26g protein, 10.9g fat, more iron (1.1mg vs 0.45mg) and zinc (2.1mg vs 0.9mg) - Better for mineral needs, richer flavor, budget-friendly.
Recommendation: Breast for weight loss/low-fat; thigh in moderation if you need more iron/zinc or prefer dark meat. Both are nutritious when prepared healthily.
How should I cook chicken for maximum nutrition?
Healthiest cooking methods:
- Grilled - Minimal added fat, enhances flavor
- Baked/Roasted - 375°F (190°C) for 20-30 minutes
- Poached/Boiled - Most tender, zero added fat
- Pressure cooked - Retains moisture and nutrients
- Air-fried - Crispy texture with 70-80% less oil
Avoid: Deep frying (adds 100+ calories), excessive oil, sugary marinades. Internal temperature: Always cook to 165°F (74°C) for food safety. Marinating: Use yogurt, lemon, herbs to enhance flavor and tenderness without excess calories.
Can I eat chicken every day?
Yes, daily chicken consumption is safe and healthy when part of a balanced diet. Key considerations:
Benefits: Consistent high-quality protein, supports muscle maintenance, versatile preparation options. Recommendations: Vary with other proteins weekly (fish, legumes, eggs); rotate preparation methods; pair with diverse vegetables and whole grains; choose organic/free-range if budget allows.
Portion guidance: 100-200g per meal depending on goals; include 2-3 non-meat days weekly for gut health and microbiome diversity. Track variety with NutriScan app.
