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Chicken, skinless, boneless, raw Calories
High protein, low fat, versatile for cooking
CALORIES
GI
POTASSIUM
FIBER
Chicken, skinless, boneless, raw Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
0g
· 0%
Protein
23.1g
· 90%
Fat
1.2g
· 10%
Fiber
0g
Chicken, skinless, boneless, raw Vitamins & Minerals
Vitamins
B3
8.9mg · 56% DV
B6
0.6mg · 35% DV
B5
1mg · 20% DV
B12
0.3µg · 13% DV
Minerals
Phosphorus
190mg · 27% DV
Selenium
14µg · 25% DV
Zinc
1mg · 9% DV
Potassium ⭐
256mg · 8% DV
Chicken, skinless, boneless, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chicken, skinless, boneless, raw 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 Chicken, skinless, boneless, raw Contain Allergens?
No known major allergens
Which Diets Is Chicken, skinless, boneless, raw 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, skinless, boneless, raw Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
Foods Similar to Chicken, skinless, boneless, raw
Chicken, skinless, boneless, raw — Frequently Asked Questions
How long does raw skinless boneless chicken keep in the fridge?
It is best cooked within 1-2 days when refrigerated. If you will not use it soon, freezing is the safer option for both quality and food safety.
Can raw skinless boneless chicken be frozen, and what is the safest way to thaw it?
Yes, it freezes well. Thaw it in the fridge rather than on the counter to reduce bacterial growth.
Should raw chicken be washed before cooking?
No. Washing raw chicken can spread bacteria through water splashes onto sinks, counters, and nearby foods.
Why does skinless boneless chicken sometimes turn out dry after cooking?
Because it is very lean, it can dry out quickly if overcooked. Marinating, using moderate heat, and stopping cooking as soon as it is done can help keep it juicy.
Does marinating chicken change its nutrition much?
The chicken itself stays a high-protein food, but the marinade can add extra salt, sugar, or fat depending on the ingredients. Acidic or dairy-based marinades may also improve tenderness.
Is skinless boneless chicken better before or after a workout?
It is often more useful after training because it provides protein without much fat. Before training, many people pair it with a carbohydrate source so the meal is more practical for energy.
What foods pair well with skinless boneless chicken for a more balanced meal?
Vegetables add fibre, texture, and micronutrient variety, while foods like rice, potatoes, or whole grains can make the meal more filling. This is especially helpful since chicken on its own contains no carbs.
Is skinless boneless chicken a better choice than red meat?
Not automatically; it depends on your goal. Chicken is usually leaner and milder, while red meat offers a different nutrient profile and may be more satisfying for some people.
Is it unhealthy to eat chicken every day?
Not necessarily, but relying on one protein source all the time can limit dietary variety. Rotating with fish, eggs, legumes, and different meats can support a more balanced intake.
Who should be especially careful when handling raw chicken?
Pregnant people, older adults, young children, and anyone with a weakened immune system are more vulnerable to foodborne illness. Safe handling, avoiding cross-contamination, and thorough cooking matter even more for them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.