1 piece (medium) of Chicken (boiled, no oil) (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 30.6 g of protein, 2.4 g of fat and 0 g of fiber. Its 10.3 mg of B3 covers 64% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Chicken (boiled, no oil)?

Chicken (boiled, no oil) is chicken cooked gently in water without added oil, often using breast meat or other lean pieces. It is a straightforward preparation rather than a dish tied to one particular cuisine, and it appears in home cooking around the world. The cooking liquid can be kept for soup or used to add flavor to grains.

The meat is mild, moist and easy to shred, so it works in salads, sandwiches, soups and rice dishes, or served simply with vegetables. It is a lean, protein-rich choice: a 100 g portion provides 25.5 g of protein. For a more complete meal, pair it with vegetables and a source of carbohydrates; season the cooking water or add herbs and spices if you want more flavor without relying on extra oil.

Chicken (boiled, no oil) Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 0% DV

Protein

25.5g

· 51% DV

Fat

· 3% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 85% · Fat 15%

Chicken (boiled, no oil) Vitamins & Minerals

Vitamins

8.6mg · 54% DV

0.5mg · 29% DV

0.8mg · 16% DV

B12

0.3µg · 13% DV

Minerals

Selenium

16µg · 29% DV

Phosphorus

190mg · 27% DV

Zinc

1mg · 9% DV

Potassium ⭐

260mg · 8% DV

How Nutritious Is Chicken (boiled, no oil)?

Nutrient density

High

75/ 100

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

58/ 100

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.

Chicken (boiled, no oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chicken (boiled, no oil)

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chicken (boiled, no oil) Processed?

NOVA 2

Minimally Processed

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 Chicken (boiled, no oil) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chicken (boiled, no oil) 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

Chicken (boiled, no oil) Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 3.6:1

Below the ideal 4:1 — a good omega balance.

Compare Chicken (boiled, no oil)

🍗vs🥩

Chicken (boiled, no oil) vs Ground Beef130 kcal fewer per 100 g

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Chicken (boiled, no oil) vs Chicken Skewer20 kcal fewer per 100 g

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Chicken (boiled, no oil) vs Sauteed Lamb110 kcal fewer per 100 g

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Chicken (boiled, no oil) vs Smoked Turkey10 kcal more per 100 g

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Foods Similar to Chicken (boiled, no oil)

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Chicken (boiled, no oil)

How do you make boiled chicken without oil flavorful?

Add flavor to boiled chicken without oil by simmering it with onion, garlic, bay leaf, peppercorns, or herbs. Start with cold water for a more flavorful broth, and season the meat and cooking liquid to taste once the chicken is cooked.

How long should you boil chicken without oil?

Boiled chicken without oil usually takes about 12–15 minutes for small, boneless breast pieces, but larger or bone-in cuts take longer. Check the thickest part with a food thermometer: it should reach 165°F (74°C), with no pink meat remaining.

Can you boil frozen chicken without thawing it first?

Yes, you can boil frozen chicken without thawing it first, but it will take longer to cook than thawed chicken. Keep the water at a gentle simmer and check that the thickest part reaches 165°F (74°C) before serving.

How do you shred boiled chicken without oil?

Shred boiled chicken without oil while it is still warm, using two forks to pull the fibers apart. For a quicker method, put cooked, boneless pieces in a stand mixer and mix briefly on low; stop before the chicken turns mushy.

How long does boiled chicken last in the fridge?

Boiled chicken lasts 3–4 days in the refrigerator when stored in a covered container and chilled within two hours of cooking. Reheat only the portion you plan to eat, and discard chicken left at room temperature for too long.

Can you freeze boiled chicken without oil?

Yes, boiled chicken without oil freezes well. Cool it, divide it into meal-sized portions, and pack it in airtight freezer containers or bags. Thaw it in the refrigerator and use it promptly; avoid thawing and refreezing the same portion.

What temperature should boiled chicken reach to be safe?

Boiled chicken is safe when its thickest part reaches 165°F (74°C), measured with a food thermometer. Check near the center and avoid touching bone with the probe, since the outside can look done before the middle is fully cooked.

Can you use the water from boiling chicken?

Yes, the water from boiling chicken can be used as a simple broth for soup, grains, or sauces. Strain it to remove bone fragments and foam, then refrigerate it promptly if you are not using it right away.

Why does boiled chicken turn tough or dry?

Boiled chicken turns tough or dry mainly when it is cooked too long or at a vigorous boil. Keep the liquid at a gentle simmer, remove smaller pieces as soon as they are cooked, and let the meat rest briefly before cutting.

Can you reheat boiled chicken without drying it out?

Yes, reheat boiled chicken gently with a splash of broth or water in a covered pan or microwave-safe dish. Heat only until steaming hot, turning or stirring once so the pieces warm evenly without spending too long in the heat.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026