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Chicken (lightly boiled) Calories
Lean protein, low fat, minimal vitamin and mineral loss due to gentle cooking
CALORIES
GI
POTASSIUM
FIBER
Chicken (lightly boiled) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0%
Protein
23.5g
· 81%
Fat
2.5g
· 19%
Fiber
0g
Chicken (lightly boiled) Vitamins & Minerals
Vitamins
B3
8.7mg · 54% DV
B6
0.6mg · 35% DV
B5
0.9mg · 18% DV
B12
0.3µg · 13% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
190mg · 27% DV
Zinc
1mg · 9% DV
Potassium ⭐
270mg · 8% DV
Chicken (lightly boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chicken (lightly boiled) 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 (lightly boiled) Contain Allergens?
No known major allergens
Which Diets Is Chicken (lightly boiled) 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 (lightly boiled) Fat Profile
SATURATED
0.7g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Chicken (lightly boiled)
Chicken (lightly boiled) — Frequently Asked Questions
How do you keep lightly boiled chicken from turning dry?
Cook it at a gentle simmer rather than a hard boil, and stop as soon as it is done. Letting it rest briefly in some of the cooking liquid also helps retain moisture.
Is lightly boiled chicken healthier than fried chicken?
Usually yes, because boiling does not require added frying fat and keeps the preparation simple. The overall health impact still depends on the cut, portion size, and what you eat with it.
Is lightly boiled chicken a good post-workout food?
Yes, it is commonly used after training because it provides plenty of protein. Since it has no carbohydrates, many people pair it with rice, potatoes, or bread if they want to replenish energy as well.
Is boiled chicken okay to eat at night?
For many people, yes, because it is often easier to digest than heavily fried or rich meat dishes. Very large portions or heavy sauces late at night may still feel uncomfortable for some.
How long does boiled chicken keep in the fridge?
If cooled promptly and stored in a sealed container, it is generally best eaten within 3 to 4 days. Leaving it out at room temperature for too long increases food safety risk.
Can you freeze boiled chicken?
Yes, boiled chicken freezes well when portioned and wrapped tightly. The texture may change slightly after thawing, but it still works well in soups, salads, and sandwiches.
How can you make lightly boiled chicken taste better?
Adding onion, garlic, bay leaf, peppercorns, or celery to the cooking liquid improves flavor without much effort. After cooking, lemon juice, herbs, yogurt-based sauces, or olive oil dressings can make it more appealing.
Does boiling destroy the protein in chicken?
No, cooking does not remove the protein; it changes the protein structure, which is a normal part of cooking. Overcooking is more of a texture issue than a protein-loss issue.
Who should be especially careful with boiled chicken?
Pregnant people, older adults, young children, and anyone with a weakened immune system should make sure it is fully cooked and handled safely. People watching sodium intake should also be careful if it is served with salty broth or packaged sauces.
What foods go well with lightly boiled chicken for a balanced meal?
Vegetables make it more filling and add variety in texture and flavor. If you want a more complete meal, pairing it with grains, rice, or potatoes is a practical option.
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Nutrition data compiled from USDA FoodData Central and scientific sources.