Averages based on 377 chicken breast products in our database.
Chicken Breast nutrient highlights
Protein
~31g per 100gChicken breast is among the highest-protein common foods per 100g. Protein content is relatively consistent across brands for plain, unseasoned breast.
Total Fat
~3.6g per 100gSkinless chicken breast is one of the leanest protein sources. Fat content increases significantly with skin-on cuts and breaded preparations.
Sodium
Varies widelyUnseasoned chicken breast contains about 74mg sodium per 100g. Enhanced or "plumped" chicken, injected with salt water solutions, can contain 300-500mg or more.
Calories
~165 per 100gPlain skinless chicken breast averages around 165 calories per 100g. Breaded and fried preparations more than double the calorie count.
Chicken Breast processing scores by brand
15 chicken breast products ranked by processing score (lowest first) from our analysis.
How does processing affect chicken breast?
In our analysis, plain fresh chicken breast typically scores Level 1 (Minimally Processed). Grilled chicken breast nutrition is straightforward when prepared from plain breast with minimal added ingredients. However, a significant portion of supermarket chicken breast is "enhanced," meaning it has been injected with a solution of water, salt, and sometimes phosphates to increase weight and moisture. These products score Level 2-3. Pre-seasoned, marinated, and breaded chicken breast products reach Level 3-4, with some frozen breaded chicken tenders containing 20+ ingredients.
What should you look for on chicken breast labels?
- 1Look for "no added solutions" or "minimally processed" on the label. Enhanced chicken must disclose the solution percentage (e.g., "contains up to 15% chicken broth").
- 2Frozen breaded chicken products often list 20-30 ingredients including modified starches, dextrose, and sodium phosphates.
- 3Pre-cooked rotisserie and deli chicken often contains caramel color, carrageenan, and other additives not found in raw chicken.
- 4"All natural" on chicken labels has limited regulatory meaning and does not indicate minimal processing in our scoring system.
Frequently asked questions
How many calories are in chicken breast?
Plain, skinless chicken breast contains approximately 165 calories per 100g (about 4.7 calories per gram). A typical 6oz (170g) cooked breast contains roughly 280 calories. Breaded and fried preparations contain significantly more.
How much protein is in chicken breast?
Chicken breast provides approximately 31g of protein per 100g of cooked meat, making it one of the most protein-dense common foods. A typical 6oz (170g) breast delivers about 53g of protein.
Is chicken breast ultra-processed?
Plain fresh chicken breast scores Level 1 (Minimally Processed) in our analysis. However, "enhanced" chicken injected with salt water solutions scores Level 2-3, and breaded or pre-seasoned products can score Level 3-4. The processing level depends on what has been added.
What does "enhanced" chicken mean?
Enhanced chicken has been injected with a solution of water, salt, and sometimes sodium phosphates or chicken broth to increase moisture and weight. Labels must disclose this (e.g., "contains up to 15% chicken broth"). In our scoring, enhanced chicken typically scores 1-2 processing levels higher than non-enhanced.
How much protein in chicken thigh vs breast?
Chicken breast provides approximately 31g of protein per 100g cooked, while chicken thighs contain approximately 26g of protein per 100g cooked. The protein difference is partly because thighs have higher fat content (~10g vs ~3.6g per 100g). In our database, plain chicken thighs and plain chicken breast score similarly on processing level. The protein-per-calorie ratio favors breast, but both are among the more protein-dense common meats.