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Lean chicken meat Calories
Lean chicken meat that is rich in protein.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Lean chicken meat has 120 calories. It contains 0 g of carbs, 22.5 g of protein, 2.6 g of fat and 0 g of fiber. Its 10.4 mg of B3 covers 65% of the Daily Value. Under the NOVA system it is classified as "Unprocessed".
Lean chicken meat Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0% DV
Protein
22.5g
· 45% DV
Fat
2.6g
· 3% 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 0% · Protein 79% · Fat 21%
Lean chicken meat nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.5 g | 45% |
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 Serving of Lean chicken meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 120 kcal |
| 1 piece (small) | 85 g | 102 kcal |
| 100 g | 100 g | 120 kcal |
| 4 ounce (medium) | 113 g | 136 kcal |
| 1 piece (medium) | 120 g | 144 kcal |
| 1 cup (diced) | 140 g | 168 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 200 g | 200 g | 240 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Lean chicken meat
How do you cook lean chicken meat without drying it out?
Cook lean chicken meat just until it reaches a safe internal temperature, then let it rest briefly before cutting. Even-sized pieces, a quick marinade, and avoiding prolonged high heat help keep it juicy; thinner pieces cook faster than whole breasts.
What is the safest way to thaw lean chicken meat?
Thaw lean chicken meat in the refrigerator, ideally in a leakproof container on the lowest shelf. For a quicker option, seal it in a bag and submerge it in cold water, changing the water regularly; cook it promptly afterward.
How long can raw lean chicken meat stay in the fridge?
Raw lean chicken meat can generally stay refrigerated for 1–2 days. Keep it sealed on the lowest shelf to prevent drips from contaminating other foods, and freeze it if you will not cook it within that window.
Can you wash lean chicken meat before cooking it?
No, do not wash lean chicken meat before cooking. Splashing water can spread bacteria around the sink, counters, and utensils, while proper cooking kills them. Wash your hands and clean surfaces that touched the raw meat instead.
Which cuts are considered lean chicken meat?
Skinless chicken breast is the leanest common cut, while skinless thighs are usually richer and more tender. Removing the skin reduces fat, but it does not make every cut identical; choose breast when you specifically want the leanest option.
What internal temperature should lean chicken meat reach?
Lean chicken meat should reach 74°C (165°F) at its thickest point. Use a food thermometer for a reliable check, since color and clear juices alone cannot confirm that the meat has been cooked safely.
How long do cooked lean chicken meat leftovers keep?
Cooked lean chicken meat leftovers keep for 3–4 days in the refrigerator when stored promptly in a covered container. Refrigerate them within two hours of cooking, and reheat only the portion you plan to eat.
Should you marinate lean chicken meat before cooking?
Marinating lean chicken meat is optional, but it adds flavor and can help the surface stay moist during cooking. Marinate it in the refrigerator, and discard marinade that touched raw chicken unless you boil it before using it as a sauce.
Is lean chicken meat a good choice for weight loss?
Lean chicken meat can be a useful choice for weight loss because it provides filling protein without much added fat when prepared simply. Baking, grilling, or poaching it avoids the extra calories that breading and deep-frying add.
Can you eat lean chicken meat every day?
Yes, lean chicken meat can be part of everyday meals, but rotating it with fish, eggs, beans, and other protein foods adds variety. Choose grilled, baked, or poached preparations more often than fried or heavily processed chicken.
Lean chicken meat Vitamins & Minerals
Vitamins
B3
10.4mg · 65% DV
B6
0.6mg · 35% DV
B5
1mg · 20% DV
B2
0.11mg · 8% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
213mg · 30% DV
Potassium ⭐
334mg · 10% DV
Magnesium
29mg · 7% DV
Sodium
45mg · 2% DV
How to Burn Off Lean chicken meat
To burn the 120 calories in 100 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 Lean chicken meat?
Lean chicken meat refers to chicken with relatively little fat; breast is a common choice, though other cuts can be trimmed as well. Its mild flavour and tender texture work with a wide range of seasonings. It is often grilled, roasted, pan-cooked or poached, then served with vegetables, grains or salad, or added to soups, wraps and sandwiches. In Turkey, it also appears in everyday home-cooked meals and grilled dishes.
It is a protein-rich option with little fat: a 100 g serving provides 22.5 g of protein. For a lighter meal, grill or roast it rather than deep-frying, and pair it with vegetables or a fresh salad. Avoid overcooking, which can make lean cuts dry.
How Nutritious Is Lean chicken meat?
Nutrient density
Medium
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 Lean chicken meat 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 Lean chicken meat Contain Allergens?
No known major allergens
Which Diets Is Lean chicken meat 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
Lean chicken meat Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.