Roasted Chicken Breast: Calories, Nutrition and Health Benefits
The ultimate lean protein source packed with 31g protein per 100g, perfect for muscle building, weight loss, and overall health.
Quick Nutrition Facts
Per 100g Roasted Chicken Breast
| Nutrient | Amount |
|---|---|
| Calories | 165 kcal |
| Protein | 31g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Fat | 3.6g |
| Phosphorus | 228mg |
| Selenium | 27.6µg |
| Niacin (B3) | 13.7mg |
| Vitamin B6 | 0.6mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Chicken breast provides 62% of daily protein needs in just 100g. The high selenium content (50% DV) supports immune function and thyroid health, while being one of the leanest animal protein sources.
Myth Busters
MYTH #1: Chicken Breast Has No Fat So It's Dry
TRUTH: Properly roasted chicken breast retains moisture and has just 3.6g fat per 100g. The small amount of fat enhances flavor and helps absorb fat-soluble vitamins. Roast at 375°F (190°C) and rest 5 minutes after cooking.
MYTH #2: You Need Red Meat for Muscle Building
TRUTH: Chicken breast is equally effective for muscle building as beef or whey protein. Studies show consuming chicken post-workout leads to significant muscle gains when combined with resistance training.
MYTH #3: Chicken Breast Lacks Important Nutrients
TRUTH: Beyond protein, chicken provides 50% daily selenium (immune function, thyroid health), 68% niacin (energy metabolism), and significant phosphorus (bone health). It's a complete protein with all essential amino acids.
MYTH #4: White Meat Is Inferior to Dark Meat
TRUTH: White meat has less fat (3.6g vs 9g per 100g) making it ideal for weight loss and lean muscle gain. Both are nutritious; choose based on your calorie and fat goals.
MYTH #5: Chicken Should Only Be Eaten for Lunch/Dinner
TRUTH: Chicken breast is excellent any time. For muscle gain: post-workout within 2 hours. For weight loss: any meal to increase satiety. For diabetes: helps stabilize blood sugar when eaten with vegetables.
MYTH #6: You Can't Eat Chicken Every Day
TRUTH: Chicken breast combined with resistance training significantly improves muscle mass and strength, even when consumed regularly. Vary cooking methods and pair with diverse vegetables for nutritional balance.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 165 calories with 31g protein. High protein increases metabolism, reduces appetite, preserves lean muscle during calorie deficit. |
| Muscle Gain | | Complete protein source with all essential amino acids. Rich in leucine for muscle protein synthesis. Perfect post-workout recovery. |
| Diabetes Management | | Zero carbohydrates, high protein stabilizes blood sugar. Helps prevent glucose spikes and supports healthy insulin sensitivity. |
| PCOS Management | | High protein helps regulate insulin and hormones. Low fat supports weight management, crucial for PCOS symptom control. |
| Pregnancy Nutrition | | High-quality protein for fetal development, niacin for energy, selenium for thyroid (crucial during pregnancy). Fully cooked chicken is safe for pregnancy. |
| Viral/Flu Recovery | | Easy to digest protein supports immune function. Selenium enhances immunity, zinc aids recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Roasted Chicken
Understanding how chicken affects your blood glucose helps manage energy and appetite.
Typical Glucose Response Curve
*This chart shows minimal blood glucose response for pure protein. Individual responses may vary. Not medical advice.*
Optimizing Protein Meals
While chicken breast alone has minimal glucose impact, pairing strategies maximize benefits:
- 🥦 Non-starchy vegetables - Adds fiber, vitamins, and volume without raising blood sugar
- 🥑 Healthy fats (avocado, olive oil) - Extends satiety and nutrient absorption
- 🍠 Complex carbs in moderation (sweet potato, quinoa) - Provides sustained energy
- 🥗 Leafy greens - High in nutrients, virtually zero glucose impact
This combination provides complete nutrition while maintaining stable blood sugar and prolonged fullness.
Cultural Significance
Chicken is the most consumed meat globally, with roasted preparation being one of the oldest cooking methods.
Global Traditions:
- Roasted whole chicken centerpiece in Western Sunday dinners and holidays
- Tandoori chicken in Indian cuisine (clay oven roasting with spices)
- Rotisserie chicken street food across Europe, Middle East, and Latin America
- Chinese roast chicken with five-spice aromatics
Nutritional Evolution:
- Chickens were first domesticated 8,000+ years ago in Southeast Asia
- Modern broiler chickens bred for higher breast meat (50% of bird vs 15% historically)
- Roasting preserves nutrients better than frying or boiling
- Skinless preparation popularized in 1980s with health-conscious movement
Compare & Substitute
Roasted Chicken Breast vs Similar Proteins (Per 100g)
| Nutrient | 🍗 Roasted Chicken | 🥩 Beef Sirloin | 🐟 Salmon | 🦃 Turkey Breast |
|---|---|---|---|---|
| Calories | 165 kcal | 271 kcal | 206 kcal | 147 kcal |
| Protein | 31g | 27g | 22g | 30g |
| Fat | 3.6g | 18g | 13g | 2.1g |
| Carbs | 0g | 0g | 0g | 0g |
| Selenium | 27.6µg | 25µg | 41µg | 32µg |
| Niacin | 13.7mg | 6mg | 8.5mg | 11.8mg |
| Iron | 1mg | 2.9mg | 0.8mg | 1.4mg |
| Omega-3 | Minimal | Minimal | 2.3g | Minimal |
| Best For | Lean muscle, weight loss | Iron needs, muscle mass | Heart health, omega-3 | Lowest calorie protein |
Frequently Asked Questions
Is roasted chicken breast good for weight loss?
Yes, roasted chicken breast is one of the best foods for weight loss. With only 165 calories and 31g of protein per 100g, it provides exceptional satiety while supporting lean muscle preservation during calorie deficit.
Why it works: High protein increases metabolism by 20-30% through thermic effect; reduces hunger hormones ghrelin; increases fullness hormones peptide YY. A 6 oz (170g) breast provides 53g protein for only 280 calories.
Best practices: Eat 25-35g protein per meal, pair with non-starchy vegetables, avoid heavy sauces.
How much protein is in roasted chicken breast?
Roasted chicken breast contains 31 grams of protein per 100g. This is complete protein with all 9 essential amino acids in optimal ratios for human needs.
Serving sizes:
- Medium breast (172g): ~53g protein
- Large breast (250g): ~78g protein
- 6 oz serving: ~53g protein
For muscle building, consume 1.6-2.2g protein per kg body weight daily. A 70kg person needs 112-154g daily (2-3 chicken breasts).
Is roasted chicken breast good for muscle building?
Absolutely. Research shows chicken breast intake combined with resistance training significantly increases muscle mass and strength, with peptides absorbed faster than whey or soy proteins.
Muscle-building advantages: Rich in leucine (triggers muscle protein synthesis); complete amino acid profile; low fat doesn't interfere with protein absorption; selenium supports thyroid (regulates metabolism).
Timing: Post-workout within 2 hours (20-40g protein); spread protein across 4-5 meals daily.
Can diabetics eat roasted chicken breast?
Yes, diabetics can and should eat roasted chicken breast. With zero carbohydrates and high protein, it helps stabilize blood sugar and improve insulin sensitivity.
Benefits for diabetics:
- No glucose spike (glycemic index: 0)
- High protein slows digestion of carbs eaten in same meal
- Supports healthy weight management
- Provides nutrients without affecting blood sugar
Best practices: Pair with non-starchy vegetables, avoid sugary marinades, measure portions with NutriScan app.
What are the main health benefits of chicken breast?
Top 6 Benefits:
- Muscle Building & Repair: 31g complete protein with all essential amino acids
- Weight Management: Low calorie, high satiety, increases metabolism
- Immune Function: Selenium supports immune response and reduces inflammation
- Energy Production: Niacin (68% DV) converts food to energy
- Bone Health: Phosphorus (32% DV) maintains bone density
- Heart Health: Very low saturated fat (1g), supports cardiovascular function
How many calories in a roasted chicken breast?
Per 100g: 165 calories
By serving size:
- Small breast (140g): ~231 calories
- Medium breast (172g): ~284 calories
- Large breast (250g): ~413 calories
- 6 oz serving (170g): ~281 calories
Calorie context: A medium breast provides 53g protein for only 284 calories. Compare to same protein from beef (540 calories) or salmon (424 calories).
When is the best time to eat chicken breast?
Depends on your goal:
- Muscle Gain: Post-workout within 2 hours (maximizes protein synthesis); dinner (overnight muscle repair)
- Weight Loss: Lunch or dinner (high satiety prevents snacking); breakfast (increases fullness all day)
- Diabetes: Lunch or dinner with vegetables (stabilizes blood sugar)
- Athletic Performance: 3-4 hours before intense exercise (complete digestion, sustained energy)
IMPORTANT NOTE
Always cook chicken to internal temperature of 165°F (74°C) to prevent foodborne illness.
Is it safe to eat chicken breast every day?
Yes, eating chicken breast daily is safe and can be beneficial when part of a varied diet. Studies show daily chicken consumption with resistance training improves muscle mass without adverse effects.
Guidelines for daily consumption:
- Vary cooking methods (roasted, grilled, baked)
- Pair with diverse vegetables and whole grains
- Choose organic or free-range when possible
- Limit processed chicken products
- Stay within 25-35% of daily calories from protein
Recommended: 100-200g (3-7 oz) daily for most adults, up to 250g for athletes and muscle-building goals.
