Chicken breast is a staple lean protein prized for its mild flavor and quick cooking time. This article breaks down the exact nutrition facts for a 100-gram (3.5-ounce) serving of cooked, skinless chicken breast, and then shows you a simple, foolproof method to prepare it so it stays juicy and tender. Whether you’re meal-prepping or just want a healthy dinner, this guide gives you the numbers and the technique.
Ingredients
- 4 boneless, skinless chicken breasts (about 6 oz / 170 g each)
- 1 tbsp (15 ml) olive oil
- 1 tsp (5 g) kosher salt
- 1/2 tsp (1 g) black pepper
- 1 tsp (2 g) garlic powder (optional)
- 1 tsp (2 g) paprika (optional)
- 1 tbsp (15 ml) lemon juice (optional, for serving)
- Fresh herbs like thyme or parsley (optional, for garnish)
Instructions
- Preheat your oven to 400°F (200°C). Pat the chicken breasts dry with paper towels—this helps them brown better.
- In a small bowl, mix the salt, pepper, garlic powder, and paprika if using. Rub the spice mixture evenly over both sides of each breast.
- Heat the olive oil in an oven-safe skillet (cast iron or stainless steel) over medium-high heat. When the oil shimmers, place the chicken breasts in the skillet. Sear for 2–3 minutes per side, until golden brown. Do not crowd the pan—cook in two batches if needed.
- Transfer the skillet to the preheated oven. Roast for 12–18 minutes, depending on thickness, until the thickest part of the breast reaches an internal temperature of 165°F (74°C) as measured with a food thermometer. This is the USDA FSIS safe minimum for poultry.
- Remove the skillet from the oven and let the chicken rest for 5 minutes on a cutting board. This allows the juices to redistribute.
- Slice against the grain and serve with a squeeze of lemon and fresh herbs if desired.
Tips
- Pound for even thickness: If your breasts are uneven, place them between two sheets of plastic wrap and pound to an even 1-inch (2.5 cm) thickness. This ensures they cook evenly and don’t dry out.
- Don’t overcook: Chicken breast goes from juicy to dry very quickly. Pull it out at 160°F (71°C) and let it rest—carryover cooking will bring it to 165°F (74°C) safely.
- Brine for extra moisture: Soak the raw breasts in a 5% saltwater solution (about 1 tbsp salt per 2 cups water) for 20–30 minutes before cooking. Rinse and pat dry. This adds flavor and helps retain moisture.
- Use a thermometer, not time: Ovens vary, and chicken thickness varies. Rely on the internal temperature, not the clock, to know when it’s done.
Serving Suggestions
Serve sliced chicken breast over a crisp green salad with cherry tomatoes and cucumber, alongside roasted vegetables like broccoli or sweet potatoes, or tucked into whole-grain wraps with hummus and crunchy lettuce. It also pairs well with rice, quinoa, or a light pasta tossed in olive oil and herbs.
Variations
- Lemon-Herb: Add 2 tbsp (30 ml) lemon juice and 1 tsp (1 g) dried thyme to the spice rub. Bright and aromatic.
- Spicy Cajun: Replace the paprika with 1 tsp (2 g) Cajun seasoning and add a pinch of cayenne. Great for a kick.
- Garlic-Parmesan: After searing, top each breast with 1 tbsp (15 g) grated Parmesan and a pinch of garlic powder before roasting. The cheese creates a savory crust.
- Teriyaki Glaze: Brush the cooked chicken with 2 tbsp (30 ml) teriyaki sauce and broil for 1–2 minutes until caramelized. Watch closely to avoid burning.
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 tightly in plastic wrap and then foil, or store in a freezer-safe bag; it will keep for up to 3 months. Thaw overnight in the refrigerator before reheating. Reheat gently in a 300°F (150°C) oven for 10–15 minutes, or in the microwave in 30-second bursts, until steaming hot. To avoid dryness, add a splash of chicken broth or water before reheating. Always reheat leftovers to an internal temperature of 165°F (74°C).
Frequently Asked Questions
How many calories are in 100g of cooked chicken breast? A 100g serving of cooked, skinless chicken breast contains about 165 calories. This is for roasted or grilled chicken without added oil or breading. If you pan-fry in oil, the calorie count increases slightly due to absorbed fat.
What is the protein content in 100g of chicken breast? Cooked chicken breast provides roughly 31 grams of protein per 100g. This makes it an excellent source of high-quality protein, containing all essential amino acids.
Is chicken breast healthy for weight loss? Chicken breast is low in fat and calories while being high in protein, which can help you feel full and satisfied. However, a balanced diet and overall calorie intake matter more than any single food. There is no magic food for weight loss; it’s about overall patterns.
Does the cooking method change the nutrition facts? Yes. Baking, grilling, or poaching without added fat keeps calories and fat low. Frying or sautéing in oil adds fat and calories. Breading and sauces also add carbohydrates and calories. The 100g nutrition facts above are for plain, cooked, skinless breast.
Should I eat the skin? The skin adds flavor and moisture but also significantly increases the fat and calorie content. If you’re tracking calories or fat, remove the skin before eating. If you’re not, the skin is fine in moderation.
How do I know when chicken breast is fully cooked? Use an instant-read food thermometer inserted into the thickest part of the breast. It should read 165°F (74°C). Never rely on color or clear juices alone, as those are not reliable indicators of safety.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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