Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 113 | 23.6 | 1.9 | 0.4 |
| Lunch serving, 150 g | 170 | 35.4 | 2.9 | 0.6 |
| One fillet (half a breast), 200 g | 226 | 47.2 | 3.8 | 0.8 |
| Pack of fillets, 700 g | 791 | 165.2 | 13.3 | 2.8 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Raw, skinless | 226 kcal |
| Boiled | 274 kcal |
| Oven-baked without oil | 330 kcal |
| Pan-fried in oil | 394 kcal |
| Raw, with skin | 328 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Niacin (B3) | 19.2 mg | 96% |
| Vitamin B6 | 1.6 mg | 80% |
| Selenium | 45.6 mcg | 65% |
| Phosphorus | 420 mg | 60% |
| Potassium | 668 mg | 19% |
How many calories are in 100 g of chicken breast
A raw skinless fillet has 113 kcal per 100 g: 23.6 g of protein, 1.9 g of fat and under half a gram of carbs. Few meats give this much protein for so few calories. One fillet weighs 170-250 g, 200 g on average, which is 226 kcal and 47 g of protein. If the pack says 110 or 120 kcal, that is normal: producers differ in feeding and water content.
Boiled, baked or fried: where the difference comes from
Boiled breast loses about a quarter of its weight, so 100 g of boiled meat has 137 kcal and almost 30 g of protein. In the oven even more water leaves, giving about 165 kcal per 100 g. The piece itself does not gain calories, it simply gets lighter. Frying is different: the fillet absorbs some oil, and you get about 197 kcal. If you weigh the meat before cooking, use the raw number: that is the most accurate.
Breast with and without skin
Almost all the fat of a chicken breast is in the skin. Breast with skin has about 164 kcal per 100 g against 113 for a clean fillet, with 8-9 g of fat. If you buy breast on the bone, remove the skin before or after cooking: there are noticeably fewer calories, and baked meat barely loses flavor.
Chicken breast for weight loss and muscle gain
Breast is loved for its ratio: almost 21 g of protein per 100 kcal. A 150-200 g serving covers a third to half of the daily protein needs of most people. Protein is filling, so in a calorie deficit breast helps you avoid hunger. The weak spot is dryness, and that is where calories hide in sauces: two spoons of mayonnaise add another 120 kcal. Marinate it in yogurt or spices instead and do not overcook.
How to count your serving
The most accurate way is to weigh the raw fillet and log 113 kcal per 100 g, adding the frying oil separately. If the breast is already on a plate with a side and sauce, take a photo in MyFoodMate AI: the app splits the plate into foods and logs the calories to your diary.