Chicken breast, skinless (raw)
The classic lean protein. Raw breast loses about 25% of its weight in cooking, so weigh it raw for accurate tracking.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Chicken breast, skinless for gym-goers
Per 100 g, chicken breast, skinless (raw) provides 120 kcal, 22.5 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 2.6 g fat (0.6 g saturated). At 18.8 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 medium breast, about 174 g) comes to roughly 209 kcal and 39.2 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Chicken breast, skinless
This entry is skinless chicken breast weighed raw, before any cooking. It's the benchmark lean protein: roughly 22.5 g of protein for about 120 kcal per 100 g, with under 3 g of fat and almost no saturated fat. Next to thigh it has a little more protein and noticeably less fat, which is why it dominates cutting meal plans.
In a gym diet
On a cut, chicken breast lets you hit a high protein target and still leave most of your calories for the carbs and fats that support training. It's a complete, leucine-rich animal protein, and one medium breast covers a full post-workout dose with room to spare. It anchors a bulk just as well. Per gram of protein, it's usually one of the cheapest whole foods in the meat aisle.
Preparation and cooking
Breast loses roughly a quarter of its weight as water when cooked, so 200 g raw ends up near 150 g cooked, with the same protein and calories. Weigh it raw and log this entry if you can. If you only weigh after cooking, use the roasted entry. Butterflying it to an even thickness helps keep it from drying out.
Buying and storage
Check the label for added solution or brine: it raises sodium and adds water weight you're paying for. Keep raw chicken at or below 4 °C / 40 °F and cook or freeze it within 1–2 days of purchase.
Things to watch
Raw poultry can carry Salmonella and Campylobacter. Cook it to an internal 74 °C / 165 °F, and don't rinse it in the sink, which only spreads bacteria. Beyond food safety, the real risk is the cooking fat and sauces you add, which can easily double the calories of the meal.
Meal ideas
- Post-workout bowl: sliced chicken breast, jasmine rice, edamame and a soy-ginger dressing.
- Sheet-pan dinner: chicken breast, peppers and red onion roasted with smoked paprika.
- High-protein wrap: grilled chicken, romaine, tomato and a yogurt-garlic sauce in a whole-wheat tortilla.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 17 Meat & Poultry
| Protein per 100 kcal | 18.8 g | #3 of 17 |
| Protein per 100 g | 22.5 g | #5 of 17 |
| Fiber per 100 g | 0 g | #2 of 17 |
| Lowest calories per 100 g | 120 kcal | #3 of 17 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Chicken breast, skinless (roasted)
165 kcal · P 31 · C 0 · F 3.6
→Pork tenderloin, lean (raw)
120 kcal · P 21 · C 0 · F 3.5
→Beef top sirloin steak, lean, trimmed (raw)
135 kcal · P 22.6 · C 0 · F 4.7
→Turkey breast, skinless (raw)
114 kcal · P 23.7 · C 0.1 · F 1.5
→Turkey breast deli slices
104 kcal · P 17.1 · C 4.2 · F 1.7
→Chicken thigh, skinless (raw)
121 kcal · P 19.7 · C 0 · F 4.1
Compare Chicken breast, skinless with Chicken breast, skinless (roasted) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded; reference record FDC #171077. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in chicken breast, skinless?
Chicken breast, skinless (raw) has about 120 kcal per 100 g, or roughly 209 kcal per 1 medium breast (174 g).
How much protein is in chicken breast, skinless?
About 22.5 g of protein per 100 g and 39.2 g per 1 medium breast. That works out to 18.8 g per 100 kcal, so it's a very protein-dense food.
Is chicken breast, skinless good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Should I weigh chicken breast raw or cooked?
Raw is more consistent, because how much water cooked chicken loses depends on the method and the cooking time. If you meal prep and portion afterward, weigh the whole batch raw, weigh it again cooked, and divide. Otherwise, just use the cooked entry for cooked weights.
Is it fine to eat chicken breast every day?
For most people, yes. It's a lean, minimally processed protein. Swapping in fish, red meat, eggs or legumes on some days adds what chicken breast is low in, such as omega-3s, iron, zinc and fiber, and makes the diet easier to stick with.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.