Chicken Breast
A lean source of complete protein with very little saturated fat, plus several B vitamins and minerals.
What Chicken Breast Provides
Skinless chicken breast is one of the leanest common meat sources, providing around 31 g of protein per 100 g with only 3.6 g of fat. It is a complete protein and supplies niacin, vitamin B6, selenium, phosphorus, and zinc. Its mild flavour and neutral texture make it a base for a wide range of meals.
Nutrition Highlights
Complete Protein
100 g of cooked chicken breast provides about 31 g of protein containing all nine essential amino acids. Protein contributes to the growth and maintenance of muscle mass and to the maintenance of normal bones.
Niacin and Vitamin B6
Chicken breast is high in niacin (about 14 mg) and supplies vitamin B6 (about 0.6 mg) per 100 g. Both contribute to normal energy-yielding metabolism, and B6 also supports normal immune function.
Selenium
About 27 µg of selenium per 100 g. Selenium is incorporated into antioxidant enzymes that help protect cells from oxidative damage.
Phosphorus and Zinc
100 g supplies roughly 220 mg of phosphorus and 1 mg of zinc. Phosphorus is a component of bone mineral, and zinc supports immune function and wound healing.
How to Include Chicken Breast in a Balanced Diet
- Grilled or roasted and sliced over salads or grain bowls.
- Stir-fried with vegetables and rice or noodles.
- Poached and shredded into soups, curries, or wraps.
- Baked with herbs and served with roasted vegetables.
- Diced into pasta dishes or casseroles.
Who Might Want to Watch Portions
Handle raw chicken carefully: it commonly carries Campylobacter and Salmonella, so use separate boards, wash hands, and cook to an internal temperature of 74 C (165 F). Processed chicken products are often high in sodium even when the meat itself is not, so check labels. People with gout may be advised to moderate total purine intake from meat.