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Chicken breast with soy sauce, oil-free Calories
High protein, low fat, contains sodium from soy sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken breast with soy sauce, oil-free (120 g) has 158 calories. That works out to 132 calories per 100 g. It contains 1.4 g of carbs, 33.4 g of protein, 1.9 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.
Chicken breast with soy sauce, oil-free Nutrition Facts
Selected: 1 piece (medium) · 120 g
158
KCAL / 120G
Carbs
1.4g
· 1% DV
Protein
33.4g
· 67% DV
Fat
1.9g
· 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 4% · Protein 85% · Fat 11%
Chicken breast with soy sauce, oil-free nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 33.4 g | 67% |
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 Chicken breast with soy sauce, oil-free?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 158 kcal |
| ½ piece (half) | 60 g | 79 kcal |
| 1 piece (small) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (shredded) | 125 g | 165 kcal |
| 1 cup (diced) | 140 g | 185 kcal |
| 1 serving (medium) | 150 g | 198 kcal |
| 1 piece (large) | 170 g | 224 kcal |
| 1 serving (large) | 220 g | 290 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Chicken breast with soy sauce, oil-free
How do you make oil-free chicken breast with soy sauce?
Make oil-free chicken breast with soy sauce by seasoning the chicken with a small amount of soy sauce and cooking it without added oil. Cut the pieces evenly and use a nonstick pan to reduce sticking.
Is oil-free chicken breast with soy sauce healthy?
Yes, oil-free chicken breast with soy sauce can be a high-protein, low-fat main dish. Soy sauce adds sodium, so skip extra salt and serve the chicken with vegetables for a more balanced meal.
How do you keep oil-free chicken breast with soy sauce from drying out?
Keep oil-free chicken breast with soy sauce moist by cutting the chicken to an even thickness and avoiding overcooking it. Remove it from the heat as soon as it is cooked through; breast meat turns dry when left cooking too long.
How long should you marinate oil-free chicken breast with soy sauce?
Marinate oil-free chicken breast with soy sauce just long enough to coat and flavor the pieces. Add garlic, pepper, or lemon if you like, and drain excess sauce before cooking so the chicken does not become overly salty.
Can you bake oil-free chicken breast with soy sauce?
Yes, you can bake oil-free chicken breast with soy sauce. Arrange the seasoned chicken in a single layer in a baking dish and cook until done; adjust the cooking time to the thickness of the pieces to prevent them drying out.
What should you serve with oil-free chicken breast with soy sauce?
Serve oil-free chicken breast with soy sauce with steamed vegetables, salad, or rice. Fresh or lightly seasoned sides work especially well because they balance the savory soy sauce without adding more salt to the meal.
Does oil-free chicken breast with soy sauce have a lot of sodium?
It can have substantial sodium if you use a generous amount of soy sauce. Use less sauce, choose a reduced-sodium variety if available, and avoid adding salt separately when preparing oil-free chicken breast with soy sauce.
Can you meal-prep oil-free chicken breast with soy sauce?
Yes, oil-free chicken breast with soy sauce works for meal prep. Cook it, refrigerate it promptly in a sealed container, and portion it with sides; reheat only the portion you plan to eat so the chicken is not repeatedly warmed.
Can you freeze oil-free chicken breast with soy sauce?
Yes, cooked oil-free chicken breast with soy sauce can be frozen. Let it cool, divide it into meal-sized portions, and store it in an airtight freezer-safe container; thaw it in the refrigerator before reheating thoroughly.
How can you reheat oil-free chicken breast with soy sauce without making it tough?
Reheat oil-free chicken breast with soy sauce gently, covered, using short intervals so it does not overcook. Add a splash of water to the dish if the chicken seems dry, and heat only until it is warmed through.
Chicken breast with soy sauce, oil-free Vitamins & Minerals
Vitamins
B3
16.44mg · 103% DV
B6
0.74mg · 44% DV
B5
1.26mg · 25% DV
Biotin
4.8µg · 16% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
264mg · 38% DV
Sodium
504mg · 22% DV
Potassium ⭐
372mg · 11% DV
Chicken breast with soy sauce, oil-free Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken breast with soy sauce, oil-free
To burn the 158 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 Chicken breast with soy sauce, oil-free?
Chicken breast with soy sauce, oil-free is a simple preparation of lean chicken breast seasoned with a small amount of soy sauce and cooked without added oil. It is a practical home-cooked or meal-prep dish rather than a recipe tied to one particular region.
The soy sauce gives the chicken a lightly salty, savoury flavour, while the breast stays lean; cooking it just until done helps keep it from turning dry. Serve it with vegetables, salad or rice for a straightforward lunch or dinner, or slice it over a grain bowl. It is high in protein and low in fat; the soy sauce contributes sodium. Use it sparingly if you want a less salty meal, and add plenty of vegetables for balance.
How Nutritious Is Chicken breast with soy sauce, oil-free?
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 Chicken breast with soy sauce, oil-free 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 with soy sauce, oil-free Contain Allergens?
Contains these allergens:
Which Diets Is Chicken breast with soy sauce, oil-free 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
— Not suitable
Low FODMAP
— Not suitable
Chicken breast with soy sauce, oil-free Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.62g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.