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Breast Calories
Lean protein source, low fat, rich in vitamin B6 and niacin
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breast (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 27.7 g of protein, 1.4 g of fat and 0 g of fiber. Its 16.4 mg of B3 covers 103% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Breast Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27.7g
· 55% DV
Fat
1.4g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 90% · Fat 10%
Breast nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.7 g | 55% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Breast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thin) | 40 g | 44 kcal |
| 1 slice (thick) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 serving (large) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 piece (extra large) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Breast
Is chicken breast healthy to eat regularly?
Yes, chicken breast can be a nutritious regular choice: it is a lean source of protein and provides niacin and vitamin B6. Keep it safely cooked, and vary your meals with other protein sources and vegetables.
How long should you bake chicken breast?
Bake chicken breast until its thickest part reaches 165°F (74°C); the time varies with thickness and oven temperature. A meat thermometer is more reliable than a fixed cooking time and helps prevent overcooking.
How do you keep chicken breast from drying out on the grill?
To keep chicken breast moist on the grill, make pieces an even thickness and avoid leaving them over high heat after they are cooked through. Let the meat rest briefly before slicing so less juice runs out.
Can you cook chicken breast in an air fryer?
Yes, chicken breast cooks well in an air fryer. Arrange the pieces in a single layer and check the thickest part with a thermometer; air fryers vary, so don’t rely on one cooking time for every size.
Should chicken breast be brined before cooking?
Brining is optional, but it can help chicken breast retain moisture, especially when you plan to grill or roast it. Use a food-safe container in the refrigerator, then pat the meat dry before cooking.
Can you put frozen chicken breast straight into a slow cooker?
No, don’t put frozen chicken breast straight into a slow cooker. It may spend too long at a temperature that allows bacteria to grow; thaw it safely in the refrigerator before slow-cooking.
How long does raw chicken breast last in the fridge?
Raw chicken breast should generally be cooked within one to two days when kept refrigerated. Store it sealed on the bottom shelf to prevent drips from contaminating other foods.
Can you refreeze chicken breast after thawing it?
Yes, chicken breast thawed in the refrigerator can be refrozen, though its texture may become less appealing. If it was thawed in cold water or a microwave, cook it before freezing it again.
Why does chicken breast turn rubbery?
Chicken breast often turns rubbery when it is overcooked, because its lean meat dries out quickly. Check the internal temperature rather than cooking it for much longer than necessary, and cut thicker pieces evenly.
Is chicken breast better than chicken thigh for meal prep?
Chicken breast is leaner and suits meals where you want a mild-tasting, easy-to-slice protein. Chicken thighs tend to stay juicier after reheating, so they may be more forgiving for make-ahead dishes.
Breast Vitamins & Minerals
Vitamins
B3
16.44mg · 103% DV
B6
0.72mg · 42% DV
B5
1.2mg · 24% DV
B12
0.36µg · 15% DV
Minerals
Phosphorus
252mg · 36% DV
Selenium
19µg · 35% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
307mg · 9% DV
Sodium
54mg · 2% DV
Breast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breast
To burn the 132 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breast?
Breast is the lean meat from a bird’s chest, most often chicken in everyday cooking. Mild in flavour and fairly firm, it stays tender when cooked gently and takes well to marinades and seasoning. It can be grilled, roasted or pan-cooked, then served with vegetables, salad or grains; sliced leftovers also work well in sandwiches. In many places it is a familiar weeknight staple, while in Turkey chicken breast is commonly served as part of a home-cooked meal. With 23.1 g of protein and 1.2 g of fat per 100 g, it is a protein-rich, low-fat choice. Avoid overcooking it, and pair it with vegetables or a sauce for a more satisfying plate.
How Nutritious Is Breast?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breast Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breast Contain Allergens?
No known major allergens
Which Diets Is Breast Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Breast Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 5.2:1
Above the ideal 4:1 (5.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.