1 piece (medium) of Chicken Breast (No Oil) (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 28.2 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.

What is Chicken Breast (No Oil)?

Chicken Breast (No Oil) is boneless, skinless chicken breast cooked without added oil. Its mild flavour takes well to herbs, spices and marinades, while the meat is lean and firm; gentle cooking helps keep it moist.

It works sliced over salads, tucked into sandwiches, or served as a main with vegetables, rice or potatoes. In Turkey, it is often grilled, cooked in a non-stick pan or simmered, and may be served alongside bulgur or yoghurt. With 23.5 g of protein per 100 g, it is a protein-rich, low-fat choice. Pair it with vegetables and a whole-grain side for a balanced meal, or add lemon and herbs for extra flavour without oil.

Chicken Breast (No Oil) Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

· 0% DV

Protein

23.5g

· 47% DV

Fat

1.2g

· 2% 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 90% · Fat 10%

Chicken Breast (No Oil) Vitamins & Minerals

Vitamins

13.7mg · 86% DV

0.6mg · 35% DV

1.1mg · 22% DV

B12

0.3µg · 13% DV

Minerals

Selenium

24µg · 44% DV

Phosphorus

210mg · 30% DV

Potassium ⭐

330mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Chicken Breast (No Oil)?

Nutrient density

Very high

80/ 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

59/ 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 Breast (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 Breast (No Oil)

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Chicken Breast (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 Breast (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 Breast (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 Breast (No Oil) Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.26g

⚖️

Omega 6:3 ratio 5.5:1

Above the ideal 4:1 (5.5:1).

Compare Chicken Breast (No Oil)

🍗vs🥩

Chicken Breast (No Oil) vs Ground Beef140 kcal fewer per 100 g

→🍗vs🍢

Chicken Breast (No Oil) vs Chicken Skewer30 kcal fewer per 100 g

→🍗vs🥩

Chicken Breast (No Oil) vs Sauteed Lamb120 kcal fewer per 100 g

→🍗vs🍗

Chicken Breast (No Oil) vs Smoked TurkeySame calories per 100 g

→

Foods Similar to Chicken Breast (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 Breast (No Oil)

How do you bake chicken breast cooked without oil without drying it out?

Bake chicken breast cooked without oil until it reaches a safe internal temperature, then take it out promptly. Keep the pieces an even thickness and cover them while they rest; overcooking is the main reason lean breast meat turns dry.

How long should chicken breast cooked without oil be cooked?

The cooking time for chicken breast cooked without oil depends on its thickness and the cooking method. Use a food thermometer at the thickest point and cook it to 165°F (74°C); color alone is not a reliable safety check.

Can you cook chicken breast cooked without oil in an air fryer?

Yes, an air fryer works well for chicken breast cooked without oil. Arrange the pieces in a single layer so hot air can circulate, turn them if needed, and check the thickest part with a thermometer before serving.

How do you stop chicken breast cooked without oil from sticking to a pan?

Use a well-heated nonstick pan for chicken breast cooked without oil, and avoid moving the meat as soon as it touches the surface. If it begins to stick, add a small splash of water and cover briefly to release it with steam.

Is it okay to eat chicken breast cooked without oil every day?

Yes, chicken breast cooked without oil can be part of everyday meals if you enjoy it, but vary your protein sources and sides. Pair it with vegetables and whole grains, and avoid relying on a single food for a balanced diet.

How should you store meal-prepped chicken breast cooked without oil?

Store meal-prepped chicken breast cooked without oil in a covered container in the refrigerator and use it within 3–4 days. Cool it promptly after cooking, and reheat only the portion you plan to eat.

Can you freeze cooked chicken breast cooked without oil?

Yes, cooked chicken breast cooked without oil can be frozen in an airtight container or freezer bag. Divide it into meal-sized portions before freezing, then thaw it in the refrigerator so it warms evenly and safely.

Why does chicken breast cooked without oil turn rubbery?

Chicken breast cooked without oil usually turns rubbery when it is overcooked or heated too aggressively. Cook pieces of similar thickness, use a thermometer to avoid overshooting the safe temperature, and let the meat rest before slicing.

Should you rinse chicken breast cooked without oil before cooking it?

No, do not rinse chicken breast cooked without oil before cooking. Washing raw poultry can spread bacteria through splashes; cook it directly and wash your hands, utensils, and any surfaces that touched the raw meat.

What can you season chicken breast cooked without oil with?

Season chicken breast cooked without oil with salt, pepper, paprika, garlic, herbs, or a citrus-based marinade. Add dry spices before cooking, and keep raw-chicken marinade separate from any sauce you plan to serve.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026