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Microwaved chicken breast (no oil) Calories
Lean, high-protein, low-calorie, microwaved
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Microwaved chicken breast (no oil) (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 1.8 g of fat and 0 g of fiber. Its 13.4 mg of B3 covers 84% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Microwaved chicken breast (no oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
1.8g
· 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 0% · Protein 87% · Fat 13%
Microwaved chicken breast (no oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.2 g | 56% |
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 Microwaved chicken breast (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 piece (extra small) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (mini) | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1 piece (jumbo) | 220 g | 242 kcal |
| 1 piece (extra large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Microwaved chicken breast (no oil)
Can you cook raw chicken breast in the microwave?
Yes, you can cook raw microwaved chicken breast (no oil) directly in a microwave, provided it reaches a safe internal temperature. Arrange pieces evenly, turn them during cooking, and check the thickest part with a food thermometer.
How do you know when microwaved chicken breast (no oil) is done?
Microwaved chicken breast (no oil) is done when its thickest part reaches 74°C (165°F) on a food thermometer. Colour alone is not a dependable test, because microwave cooking can leave some areas hotter than others.
Should microwaved chicken breast (no oil) be covered while cooking?
Yes, cover microwaved chicken breast (no oil) with a microwave-safe lid that allows steam to escape. This helps limit splattering and retain moisture; never seal the container tightly, since steam needs a way out.
Can you cook microwaved chicken breast (no oil) from frozen?
You can microwave chicken breast from frozen, but the outside may cook before the centre thaws. For more even results, thaw it in the refrigerator first; if you use the microwave’s defrost setting, cook it immediately afterward.
Why does microwaved chicken breast (no oil) turn rubbery?
Microwaved chicken breast (no oil) often turns rubbery when it is overcooked, because lean meat dries out quickly. Cook it in short intervals, check the temperature as you go, and stop once the thickest part reaches 74°C (165°F).
Can you add water when making microwaved chicken breast (no oil)?
Yes, adding a small splash of water to the dish can create steam and help microwaved chicken breast (no oil) stay moist. Cover the dish with a vented, microwave-safe lid, and make sure the chicken still cooks through safely.
What can you season microwaved chicken breast (no oil) with?
Microwaved chicken breast (no oil) works well with garlic, paprika, black pepper, dried herbs, lemon, or a little soy sauce. Add seasonings before cooking so they flavour the meat, and use sauces sparingly if you want to keep the dish light.
How long do leftovers of microwaved chicken breast (no oil) keep in the fridge?
Store leftover microwaved chicken breast (no oil) in a covered container in the refrigerator within two hours of cooking. At 4°C (40°F) or colder, cooked chicken generally keeps for three to four days.
Can you freeze cooked microwaved chicken breast (no oil)?
Yes, cooked microwaved chicken breast (no oil) can be frozen in an airtight container or freezer bag. Divide it into meal-sized portions, cool it promptly before freezing, and thaw it in the refrigerator before reheating.
Can microwaved chicken breast (no oil) be meal-prepped for lunches?
Yes, microwaved chicken breast (no oil) can be prepared ahead for lunches if you chill it promptly and refrigerate it in sealed portions. Keep it separate from salad greens until serving, and use the cooked chicken within three to four days.
Microwaved chicken breast (no oil) Vitamins & Minerals
Vitamins
B3
13.44mg · 84% DV
B6
0.72mg · 42% DV
B5
1.32mg · 26% DV
Biotin
4.8µg · 16% DV
Minerals
Phosphorus
252mg · 36% DV
Selenium
19µg · 35% DV
Zinc
1.32mg · 12% DV
Potassium ⭐
396mg · 12% DV
Sodium
72mg · 3% DV
Microwaved chicken breast (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Microwaved chicken breast (no oil)
To burn the 132 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 Microwaved chicken breast (no oil)?
Microwaved chicken breast (no oil) is chicken breast cooked in a microwave without added oil. It is a quick home-cooking method rather than a dish tied to one particular region. Chicken breast is also commonly grilled or pan-cooked, while microwaving can be handy when you want a fast base for a meal.
Its flavour is mild and the texture is tender and fibrous when cooked just through, but it can turn dry if overheated. Slice it into salads or sandwiches, or serve it with grains and vegetables; herbs, lemon and pepper add a fresh finish. It is notably protein-rich, with 23.5 g of protein per 100 g. Since no cooking oil is used, you can add dressing or sauce to suit your taste, and check the thickest part as it cooks to help keep the chicken moist.
How Nutritious Is Microwaved chicken breast (no oil)?
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 Microwaved chicken breast (no oil) 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 Microwaved chicken breast (no oil) Contain Allergens?
No known major allergens
Which Diets Is Microwaved chicken breast (no oil) 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
Microwaved chicken breast (no oil) Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.