Chicken

Nutrition Profile

A complete nutrition profile covering calories, macros, vitamins, minerals, protein, diets, benefits, downsides and practical food facts.

Quick Overview

8.8 / 10

Health Score

Chicken is a high-protein food that is naturally low in carbohydrates. Skinless chicken breast is especially lean, while darker cuts and skin contain more fat and calories.

Food typePoultry
Main energy sourceProtein
TextureFirm and tender
Typical serving100-150 g cooked
Best known forLean protein
Processing levelWhole food

Calories

165 kcal

Approximate calories per 100 g cooked skinless chicken breast.

Protein

31 g

Chicken breast is very high in complete animal protein.

Water

65 g

Cooked chicken still contains a moderate amount of water.

Macronutrients per 100 g

Protein 31 g
Fat 3.6 g
Carbohydrates 0 g
Sugar 0 g
Fiber 0 g

Carbohydrates

Total carbs0 g
Fiber0 g
Net carbs0 g
Total sugar0 g
Added sugar0 g
Sugar alcohols0 g

Fat Profile

Skinless chicken breast is lean. Chicken thighs, wings and chicken with skin contain more fat.

Total fat3.6 g
Monounsaturated fatApprox. 1.2 g
Polyunsaturated fatApprox. 0.8 g
Saturated fatApprox. 1 g
Trans fat0 g
CholesterolApprox. 85 mg

Vitamins

Vitamin B3Excellent source
Vitamin B6Excellent source
Vitamin B12Small amount
Pantothenic AcidSupports metabolism
RiboflavinSmall amount
CholineSupports liver and brain function

Minerals

PhosphorusApprox. 228 mg
SeleniumExcellent source
PotassiumApprox. 256 mg
MagnesiumApprox. 29 mg
ZincApprox. 1 mg
IronApprox. 1 mg

Chicken Summary

Chicken is one of the most popular lean protein sources.

It contains complete protein with all essential amino acids.

Skinless chicken breast is low in fat and contains no carbohydrates.

The health profile depends heavily on cut, preparation method and added sauces.

Diet Compatibility

Keto: Yes Low Carb: Yes Atkins: Yes Mediterranean: Yes Paleo: Yes Vegan: No Vegetarian: No Gluten-free: Yes Low Fat: Yes, skinless

The Good

  • Very high in complete protein.
  • Naturally carbohydrate free.
  • Good source of vitamin B3 and B6.
  • Contains selenium and phosphorus.
  • Skinless breast is low in fat.
  • Useful for muscle maintenance.
  • Highly satiating.
  • Fits most low-carb diets.
  • Very versatile in meals.

The Bad

  • Can be dry if overcooked.
  • Fried chicken adds many extra calories.
  • Skin increases fat content.
  • Processed chicken products may contain added salt.
  • Requires safe cooking and handling.

Glycemic Impact

Chicken has no direct glycemic impact because it contains no carbohydrates.

Glycemic index0
Glycemic load0
Sugar0 g
Fiber0 g
Net carbs0 g
Blood sugar profileVery favorable

Digestive Profile

Chicken is usually easy to digest and contains no fiber. Digestive response depends on fat level, preparation and portion size.

Fiber typeNone
Water contentApprox. 65 g cooked
Gut effectNeutral
Possible issueFried or fatty cuts may feel heavy

Satiety

Chicken is highly filling because of its high protein content, especially when combined with vegetables or whole grains.

Useful Plant Compounds

CreatineNatural muscle compound
CarnosineFound in animal muscle tissue
TaurineSmall amount
Complete proteinAll essential amino acids

Best Uses

Breakfast: Egg dishes, wraps or leftovers
Lunch: Salads, sandwiches and bowls
Dinner: Grilled, baked, roasted or stir-fried
Snacks: Cold chicken pieces or protein wraps