1 piece (medium) of Oven-Baked Chicken Breast (150 g) has 222 calories. That works out to 148 calories per 100 g. It contains 0 g of carbs, 46.5 g of protein, 4.8 g of fat and 0 g of fiber. Its 20.5 mg of B3 covers 128% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Oven-Baked Chicken Breast?

Oven-Baked Chicken Breast is a simple dish made by seasoning and baking boneless chicken breast. It is common in home cooking, where the meat may be baked whole and sliced for serving. The surface turns lightly golden while the inside stays pale and tender; its mild flavour takes well to herbs, pepper, garlic, citrus or a little olive oil.

Serve it warm with roasted vegetables, potatoes, rice or a salad, or chill and slice leftovers for sandwiches and grain bowls. With 31 g of protein and no carbohydrates per 100 g, it is a lean, filling centrepiece for meals. To keep it moist, avoid overcooking and let it rest briefly before slicing; a sauce or juicy vegetables make a good accompaniment.

Oven-Baked Chicken Breast Nutrition Facts

Selected: 100 g

148

KCAL / 100G

Carbs

· 0% DV

Protein

31g

· 62% DV

Fat

3.2g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 81% · Fat 19%

Oven-Baked Chicken Breast Vitamins & Minerals

Vitamins

13.7mg · 86% DV

0.6mg · 35% DV

1.1mg · 22% DV

Biotin

4µg · 13% DV

Minerals

Phosphorus

220mg · 31% DV

Selenium

16µg · 29% DV

Potassium ⭐

350mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Oven-Baked Chicken Breast?

Nutrient density

High

70/ 100

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

55/ 100

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.

Oven-Baked Chicken Breast Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oven-Baked Chicken Breast

To burn the 148 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oven-Baked 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 Oven-Baked Chicken Breast Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oven-Baked Chicken Breast 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

Oven-Baked Chicken Breast Fat Profile

SATURATED

0.9g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 8.3:1

Above the ideal 4:1 (8.3:1).

Compare Oven-Baked Chicken Breast

🍗vs🥩

Oven-Baked Chicken Breast vs Ground Beef102 kcal fewer per 100 g

→🍗vs🍢

Oven-Baked Chicken Breast vs Chicken Skewer8 kcal more per 100 g

→🍗vs🥩

Oven-Baked Chicken Breast vs Sauteed Lamb82 kcal fewer per 100 g

→🍗vs🍗

Oven-Baked Chicken Breast vs Smoked Turkey38 kcal more per 100 g

→

Foods Similar to Oven-Baked Chicken Breast

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Oven-Baked Chicken Breast

How do you keep oven-baked chicken breast from drying out?

Keep oven-baked chicken breast juicy by choosing pieces of similar thickness, checking them before they overcook, and letting them rest briefly before slicing. A light coating of oil or a short marinade can add moisture and flavor, but it cannot compensate for overbaking.

How long does oven-baked chicken breast take to cook?

Oven-baked chicken breast usually takes about 20–30 minutes in a preheated 400°F (200°C) oven, but thickness changes the timing. Check the thickest part with a meat thermometer and remove it when it reaches 165°F (74°C).

Should you cover oven-baked chicken breast with foil?

No, oven-baked chicken breast does not need to be covered for the whole cooking time. Leaving it uncovered helps the surface brown; if it is browning too quickly before the center is done, loosely tent foil over it.

Should you rinse chicken breast before oven-baking it?

No, do not rinse chicken breast before oven-baking it. Washing raw chicken can spread bacteria around the sink and nearby surfaces; cooking it thoroughly is what makes it safe. Pat the surface dry with a paper towel instead.

What is the best way to season oven-baked chicken breast?

A simple seasoning of salt, black pepper, garlic, paprika, and a little oil works well for oven-baked chicken breast. Rub it over the whole surface so the flavor is even, or use lemon and herbs for a brighter taste.

Can you marinate oven-baked chicken breast overnight?

Yes, you can marinate oven-baked chicken breast overnight in the refrigerator, especially with an oil- or yogurt-based mixture. If the marinade contains a lot of lemon juice or vinegar, avoid leaving the chicken in it too long, since the texture can turn soft.

Can you freeze oven-baked chicken breast?

Yes, oven-baked chicken breast freezes well once it has cooled. Wrap portions tightly or seal them in a freezer-safe container to limit freezer burn, then thaw them in the refrigerator before reheating.

How should you reheat oven-baked chicken breast without drying it out?

Reheat oven-baked chicken breast gently with a splash of broth or water in a covered oven-safe dish. This traps steam and helps preserve moisture; warm only until the center is hot, since prolonged heating makes the lean meat tough.

What can you serve with oven-baked chicken breast?

Oven-baked chicken breast pairs well with roasted vegetables, potatoes, rice, or a crisp salad. For an easy meal-prep plate, serve it with a grain and vegetables, or slice it over salad or tuck it into a sandwich.

Is oven-baked chicken breast a good choice for meal prep?

Yes, oven-baked chicken breast works well for meal prep because it can be cooked in portions and used in different meals. Refrigerate it promptly in a sealed container, then slice it into salads, wraps, or grain bowls when needed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026