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Lightly sauced chicken breast Calories
Lean protein source
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Lightly sauced chicken breast (150 g) has 263 calories. That works out to 175 calories per 100 g. It contains 3.8 g of carbs, 45.8 g of protein, 6.5 g of fat and 0.3 g of fiber. Its 20 mg of B3 covers 125% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Lightly sauced chicken breast Nutrition Facts
Selected: 100 g
175
KCAL / 100G
Carbs
2.5g
· 1% DV
Protein
30.5g
· 61% DV
Fat
4.3g
· 6% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 71% · Fat 23%
Lightly sauced chicken breast Vitamins & Minerals
Vitamins
B3
13.3mg · 83% DV
B6
0.55mg · 32% DV
B5
0.9mg · 18% DV
Biotin
4.5µg · 15% DV
Minerals
Selenium
27.5µg · 50% DV
Phosphorus
225mg · 32% DV
Zinc
1mg · 9% DV
Sodium
190mg · 8% DV
How Nutritious Is Lightly sauced chicken breast?
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.
Lightly sauced chicken breast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly sauced chicken breast
To burn the 175 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.
Is Lightly sauced chicken breast 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 Lightly sauced chicken breast Contain Allergens?
No known major allergens
Which Diets Is Lightly sauced chicken breast Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lightly sauced chicken breast Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.55g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
Compare Lightly sauced chicken breast
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Frequently Asked Questions About Lightly sauced chicken breast
How can I cook lightly sauced chicken breast without drying it out?
Sear it briefly, then finish cooking over medium-low heat with a lid or a little liquid to retain moisture. Letting it rest for a few minutes before slicing also helps keep it juicy.
Will the light sauce burn while cooking chicken breast?
It can if the sauce contains sugar, honey, molasses, or concentrated tomato products. Add these sauces near the end of cooking or use lower heat and turn the chicken regularly.
Can lightly sauced chicken breast be meal-prepped and stored?
Yes. Store cooked chicken in an airtight container in the refrigerator for about 3 to 4 days, and refrigerate it within two hours of cooking. Reheat until piping hot throughout.
Can I freeze lightly sauced chicken breast?
Yes, cooked chicken can be frozen in individual portions, although the sauce may become slightly thinner after thawing. Thaw it in the refrigerator and avoid refreezing chicken that has already been thawed.
How do I know when chicken breast is safely cooked?
The most reliable method is a food thermometer: the thickest part should reach 74°C (165°F). A white interior alone is not a dependable safety check.
What should I serve with lightly sauced chicken breast?
Salad greens, broccoli, zucchini, roasted vegetables, or green beans make fresh, balanced sides that do not overpower the sauce. For a more substantial meal, add potatoes, brown rice, or bulgur.
Is lightly sauced chicken breast better before or after a workout?
It is a convenient post-workout meal because it contributes protein for muscle repair. Before training, keep the portion moderate and pair it with an easy-to-digest carbohydrate if you need more fuel.
Does adding sauce automatically make chicken breast unhealthy?
No. A light sauce can improve flavour and moisture; its impact depends on its ingredients and serving amount. Check for high levels of added sugar, salt, or oil, especially in bottled sauces.
Why does chicken breast sometimes turn rubbery?
Rubbery chicken is usually caused by overcooking, overly high heat, or pressing the meat while it cooks. Pound or slice it to an even thickness and remove it from the heat once it reaches a safe internal temperature.
Who should be cautious with lightly sauced chicken breast?
People with a chicken allergy should avoid it, while anyone following a medically prescribed protein or sodium restriction should consider the portion and sauce ingredients. Prepared sauces may also contain allergens such as milk, soy, mustard, or gluten, so check the label carefully.
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Nutrition data compiled from USDA FoodData Central and scientific sources.