Chicken Breast: Calories, Nutrition Facts, and Health Benefits (2026)

Chicken breast contains 140 calories per 3 oz cooked, skinless (85 g), providing 26.4 g of protein, 0 g of carbohydrates, and 3.1 g of fat. It is notable for its lean complete protein profile, with 0.8 g of saturated fat and essential nutrients like 0.29 mcg of vitamin B12 and 19 mcg of selenium.

This page provides an overview of the nutritional profile of chicken breast, focusing on its benefits and how it fits into various dietary goals. It also discusses its impact on blood sugar levels and compares it to other protein sources.

Chicken Breast Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in chicken breast per 3 oz cooked, skinless (85 g) serving.

Values are for 3 oz cooked, skinless (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	140	165	7%
Protein	26.4 g	31.0 g	53%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	3.1 g	3.6 g	4%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	218 mg	256 mg	5%
Saturated Fat	0.8 g	1.0 g	4%
Vitamin B12	0.29 mcg	0.34 mcg	12%
Selenium	19 mcg	22 mcg	34%

About 0% of chicken breast calories come from carbohydrates, 79% from protein and 21% from fat.

Chicken Breast by Health Goal

The by-goal ratings section evaluates chicken breast based on common dietary objectives, highlighting its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (26.4 g in 140), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Good	Lean protein with modest saturated fat
Muscle gain	Excellent	High-quality complete protein at 26.4 g per serving

Chicken Breast and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Chicken Breast contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Chicken Breast Compares to Other Protein Foods

In the comparison table, chicken breast is assessed alongside other protein foods to illustrate its relative nutritional value.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Chicken Breast	165	31.0	3.6	1.0
Chicken Thigh	209	26.0	10.9	3.0
Turkey Breast	147	30.0	2.0	0.6
Ground Turkey	176	27.0	7.0	1.9

Chicken Breast Myths, Checked

Chicken breast is the only healthy part of the chicken , Misleading. Thighs are also nutritious, just higher in fat; breast is simply the leanest.

You must eat chicken to build muscle , False. Chicken is convenient high-quality protein, but many foods build muscle just as well.

How to Track Chicken Breast

With chicken breast, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log chicken breast accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of chicken breast?

A 3 oz serving of chicken breast contains 140 calories, making it a low-calorie protein option for meals.

Is chicken breast good for weight loss?

Chicken breast is beneficial for weight loss due to its high protein content and low fat, helping to promote satiety while keeping calorie intake low.

Can people with diabetes eat chicken breast?

People with diabetes can safely eat chicken breast, as it contains no carbohydrates and does not raise blood sugar levels.

How much protein is in chicken breast?

Chicken breast provides a substantial amount of protein, with 26.4 g per 3 oz serving, making it an excellent choice for muscle maintenance.

Is chicken breast high in sugar?

Chicken breast is not high in sugar, containing 0 g of sugar per serving, which is beneficial for those monitoring their sugar intake.

How much protein is in a chicken breast?

The amount of protein in a typical chicken breast can vary, but a standard serving of 3 oz cooked, skinless chicken breast contains approximately 26.4 g of protein.

Key Takeaways

• Chicken breast is a low-calorie source of protein.
• It contains no carbohydrates or sugars.
• Each serving provides essential nutrients like vitamin B12 and selenium.
• Chicken breast is suitable for weight loss diets.
• It does not impact blood sugar levels.
• It is a lean source of complete protein.