Chicken breast is a staple for anyone tracking macros, and knowing exactly what 100g provides makes meal planning simple. This article gives you the precise macro breakdown for 100g of cooked chicken breast, plus a foolproof recipe for juicy, flavorful chicken that fits your daily targets. Whether you’re building muscle or losing fat, this lean protein source is versatile, quick to cook, and easy to portion.
Ingredients
- 4 boneless, skinless chicken breasts (about 600 g / 1.3 lb total)
- 2 tablespoons (30 ml) olive oil
- 1 teaspoon (5 g) salt
- 1/2 teaspoon (1 g) black pepper
- 1 teaspoon (2 g) garlic powder
- 1 teaspoon (2 g) paprika (optional, for color and flavor)
- 1 tablespoon (15 ml) lemon juice (optional, for serving)
- Fresh parsley, chopped (for garnish, optional)
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.
- Pat the chicken breasts dry with paper towels. This helps them brown better. If any breast is thicker than 1 inch (2.5 cm), pound it to an even thickness for uniform cooking.
- In a small bowl, mix the salt, pepper, garlic powder, and paprika. Rub the mixture evenly over both sides of each chicken breast.
- Heat the olive oil in a large oven-safe skillet over medium-high heat. When the oil shimmers, add the chicken breasts. Sear for 2–3 minutes per side, until golden brown. This step is optional but adds flavor.
- Transfer the skillet to the preheated oven (or place the chicken on the prepared baking sheet if not using a skillet). Bake for 15–20 minutes, or until the thickest part of the breast reaches an internal temperature of 165°F (74°C) as checked with a food thermometer. This is the USDA FSIS safe minimum for poultry.
- Remove from the oven and let the chicken rest for 5 minutes before slicing. This keeps the juices inside.
- Optional: drizzle with lemon juice and sprinkle with parsley before serving.
Tips
- Don’t overcook: Chicken breast dries out quickly. Use a thermometer and pull it out at 165°F (74°C) – no higher.
- Brine for extra juiciness: Soak the raw breasts in a 5% saltwater solution (50 g salt per 1 liter water) for 30 minutes before cooking. This adds moisture and flavor without changing the macros significantly.
- Slice against the grain: For tender pieces, cut the cooked breast perpendicular to the muscle fibers.
- Use a kitchen scale: For accurate tracking, weigh the cooked chicken. 100g of cooked chicken breast is about the size of a deck of cards.
Serving Suggestions
Serve sliced chicken breast over a bed of greens with cherry tomatoes and cucumber for a light lunch, or pair it with roasted sweet potatoes and steamed broccoli for a balanced dinner. It also works well in wraps, salads, or alongside quinoa and a dollop of hummus.
Variations
- Herb marinade: Replace the paprika with dried thyme, rosemary, and oregano. Marinate in olive oil and lemon juice for 30 minutes before cooking.
- Spicy version: Add 1/2 teaspoon (1 g) cayenne pepper or chili flakes to the spice rub.
- Teriyaki glaze: Brush the cooked chicken with a low-sugar teriyaki sauce during the last 5 minutes of baking.
- Slow cooker: For shredded chicken, place seasoned breasts in a slow cooker with 1/2 cup (120 ml) chicken broth and cook on low for 4–5 hours, until shreddable.
Storage and Reheating
Refrigerate leftover cooked chicken in an airtight container within 2 hours of cooking. It will keep for 3–4 days. To freeze, wrap individual portions in plastic wrap and place in a freezer bag for up to 3 months. Thaw overnight in the refrigerator before reheating.
Reheat gently to avoid drying out: microwave on 50% power in 30-second bursts, or warm in a skillet with a splash of broth or water over medium heat until heated through (165°F / 74°C). Avoid reheating more than once.
Frequently Asked Questions
How many macros are in 100g of cooked chicken breast?
100g of cooked, skinless chicken breast contains approximately 165 calories, 31g protein, 3.6g fat, and 0g carbohydrates. These values are for plain, unseasoned chicken; adding oil or sauces changes the numbers.
Should I weigh chicken raw or cooked?
Weigh it cooked if you are tracking what you actually eat, because cooking removes water and concentrates nutrients. 100g raw yields roughly 75g cooked. For consistent tracking, pick one method and stick to it.
Why is my chicken breast dry?
Overcooking is the main culprit. Chicken breast is lean and dries out past 165°F (74°C). Use a thermometer and remove it from the heat immediately when it hits the safe minimum temperature.
Can I use chicken thighs instead?
Yes, but the macros differ: 100g of cooked chicken thigh has about 209 calories, 26g protein, and 10g fat. Adjust your portions accordingly if you are tracking.
How long can I leave cooked chicken out?
Per food safety guidelines, do not leave cooked chicken at room temperature for more than 2 hours (1 hour if the room is above 90°F / 32°C). Refrigerate promptly to prevent bacterial growth.
Is chicken breast good for meal prep?
Absolutely. Cook a batch on Sunday and portion it into containers with your favorite sides. It stays fresh for 3–4 days in the fridge and reheats well.
Related
- Vegetarian Harira Soup: Hearty Moroccan Recipe
- Lamb Harira Soup Calories: 150g Serving
- Gluten Free Eccles Cake Recipe
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).