Nutrition for Chicken Breast (cooked)

Calories, Protein, Vitamins and More

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Chicken Breast Nutrition Summary

One cooked chicken breast (172 grams or 0.4 lb) contains 284 calories and 53.4 grams of protein. Chicken breast consist of 65% water, 31% protein, 4% fat, and less than 1% of carbohydrates.

Chicken breast is an excellent source of many nutrients, including protein, potassium, niacin and Vitamin B6. It also contains significant amounts of calcium, iron, magnesium, thiamin, riboflavin, pantothenic acid, Vitamin B12, phosphorus, zinc, choline and selenium.

In one cooked chicken breast:

  • Calories: 284
  • Protein: 53.4 g
  • Fat: 6.1 g, (Saturated: 1.7 g)
  • Cholesterol: 146.2 mg
  • Sodium: 127.3 mg
There is no significant amounts of sugar or dietary fiber in chicken breast.

See the Chicken Breast Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Chicken, broilers or fryers, breast, meat only, cooked, roasted.

Calories in Chicken Breast

Chicken breast has 284 calories per chicken breast or 165 calories for every 100 grams. Most of its calories are from protein and fat.

80 percent of calories in chicken breast are from protein and 20% of calories are from fat.

Calories from Fat

About 20% the calories in cooked chicken breast are from fat. Chicken breast has a moderate amount of total fat, with 6.1 grams or 10% of recommended daily values per chicken breast. It also is cholestrol free. Most of the fat in chicken breast are healthier unsaturated fats:

  • Total fat: 6.1 g
  • Saturated fat: 1.7 g
  • Monounsaturated fat: 2.1 g
  • Polyunsaturated fat: 1.3 g
There is no significant amounts of cholestrol in chicken breast.

Omega-6 in Chicken Breast

A good source of omega-6 fatty acids, every chicken breast of chicken breast contains a total of 1.1 grams of omega-6. In addition, a large portion of the omega-6 in chicken breast comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 1.01 g
  • other omega 6: 0.1 g

Calories Similar to Chicken Breast

Some other proteins with similar calories to chicken breast by weight:

Protein in Chicken Breast

An excellent source of protein, a single chicken breast contains 107% of recommended daily values or 53.4 grams of protein. In addition, chicken breast is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 53.35 g
  • Tryptophan: 0.62 g
  • Threonine: 2.25 g
  • Isoleucine: 2.82 g
  • Leucine: 4 g
  • Lysine: 4.53 g
  • Methionine: 1.48 g
  • Phenylalanine: 2.12 g
  • Valine: 2.65 g
  • Histidine: 1.66 g

Protein Similar to Chicken Breast

Some other proteins with similar amounts of protein to chicken breast by weight:

Vitamins and Minerals in Chicken Breast

An good source of many nutrients, cooked chicken breast contains abundant amounts of potassium, niacin and Vitamin B6. In fact, a single chicken breast contains 168% of recommended daily values or 23.6 mg of niacin. Also an excellent source of potassium, a single chicken breast contains 19% of recommended daily values or 440.3 mg of potassium.

Vitamins in chicken breast (1 breast):
  • Vitamin a: 10.3 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.2 mg
  • Niacin: 23.6 mg
  • Vitamin b6: 1 mg
  • Vitamin e: 0.5 mg
  • Folate: 6.9 ug
  • Vitamin b12: 0.6 ug
  • Vitamin k: 0.5 ug
Minerals in chicken breast (1 breast):
  • Calcium: 25.8 mg
  • Potassium: 440.3 mg
  • Iron: 1.8 mg
  • Magnesium: 49.9 mg
  • Zinc: 1.7 mg
  • Selenium: 47.5 ug
  • Phosphorus: 392.2 mg
  • Copper: 0.1 mg
  • Choline: 146.7 mg
There is no significant amounts of manganese, pantothenic acid or vitamin c in chicken breast.

Similar to Chicken Breast for Niacin (Vit B3)

Here are some other proteins with similarly abundant amounts of niacin (Vit B3) to chicken breast:

Chicken Breast Nutrition Chart

Chicken Breast:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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