How healthy is chicken breast?
Is chicken breast healthy? Yes, in sensible portions. Chicken breast scores 52/100 on the HowHealthyIs Score: 100 g provides 165 kcal, 31 g protein and 29 mg magnesium. Skinless chicken breast is one of the leanest protein sources, with about 31 g of protein per 100 g. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken breast ranks higher than 52% of them.
Counts in favor (% daily value per 100 kcal)
- Protein38%
- Magnesium4%
- Iron4%
- Potassium3%
- Vitamin E1%
- Calcium1%
- Vitamin A0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 51 minus 5 = 46. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken breast?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 165 kcal | 198 kcal | |
| Protein | 31 g | 37 g | 74% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 3.6 g | 4.3 g | 5% |
| Saturated fat | 1 g | 1.2 g | 6% |
| Vitamins | |||
| Vitamin A | 6 µg | 7.2 µg | 1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.3 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 15 mg | 18 mg | 1% |
| Iron | 1 mg | 1.2 mg | 7% |
| Potassium | 256 mg | 307 mg | 7% |
| Magnesium | 29 mg | 35 mg | 8% |
| Sodium | 74 mg | 89 mg | 4% |
Source: USDA FoodData Central, "Chicken, broilers or fryers, breast, meat only, cooked, roasted" (FDC 171477). Values rounded.
Why is chicken breast good for you?
- 37 g protein in 1 portion, 74% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- High-protein, low-fat meals
- Meal prep
What should you watch out for?
- Breaded, fried or processed chicken (nuggets, deli slices) adds fat and salt.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.