1 piece (medium) of Raw chicken breast (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 27 g of protein, 1.4 g of fat and 0 g of fiber. Its 16.4 mg of B3 covers 103% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Raw chicken breast?

Raw chicken breast is the uncooked breast muscle of a chicken, commonly sold boneless and skinless. It is an ingredient rather than a ready-to-eat dish, with a mild flavour that takes well to herbs, spices and marinades. Once cooked, it is fairly lean and can turn dry if left on the heat too long.

Across many cuisines, it is grilled, pan-cooked, roasted or cut into pieces for stir-fries, salads and sandwiches; serve it with vegetables, grains or a sauce for a fuller meal. It provides 22.5 g of protein per 100 g. Always cook raw chicken thoroughly before eating, and wash hands and utensils that have touched it before using them with other foods.

Raw chicken breast Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

· 0% DV

Protein

22.5g

· 45% DV

Fat

1.2g

· 2% 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 89% · Fat 11%

Raw chicken breast Vitamins & Minerals

Vitamins

13.7mg · 86% DV

0.7mg · 41% DV

1mg · 20% DV

B12

0.3µg · 13% DV

Minerals

Phosphorus

210mg · 30% DV

Selenium

16µg · 29% DV

Zinc

1mg · 9% DV

Potassium ⭐

256mg · 8% DV

How Nutritious Is Raw 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

59/ 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.

Raw 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 Raw chicken breast

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Raw chicken breast 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 Raw 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 Raw 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

Raw chicken breast Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Raw chicken breast

🐔vs🥩

Raw chicken breast vs Ground Beef140 kcal fewer per 100 g

→🐔vs🍢

Raw chicken breast vs Chicken Skewer30 kcal fewer per 100 g

→🐔vs🥩

Raw chicken breast vs Sauteed Lamb120 kcal fewer per 100 g

→🐔vs🍗

Raw chicken breast vs Smoked TurkeySame calories per 100 g

→

Foods Similar to Raw 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 Raw chicken breast

How long can raw chicken breast sit out?

Do not leave raw chicken breast at room temperature for more than 2 hours, or more than 1 hour in temperatures above 90°F (32°C). Bacteria can multiply quickly while it sits out, even if it still looks and smells normal.

How can you tell when raw chicken breast is fully cooked?

Check the thickest part with a food thermometer: raw chicken breast is safely cooked when it reaches 165°F (74°C). Colour alone is not a reliable safety test, so use the thermometer rather than relying only on appearance.

Can you cook raw chicken breast from frozen?

Yes, you can cook raw chicken breast from frozen in an oven or on the stovetop, but it will take longer than thawed chicken. Check that the centre reaches 165°F (74°C); do not cook frozen chicken in a slow cooker.

How should raw chicken breast be stored in the fridge?

Keep raw chicken breast in a sealed container on the lowest refrigerator shelf, at 40°F (4°C) or colder. The container helps prevent drips from reaching ready-to-eat foods, and the chicken should be cooked within 1–2 days.

What is the safest way to defrost raw chicken breast?

Thaw raw chicken breast in the refrigerator, in a leak-proof container. For faster thawing, seal it in a bag and submerge it in cold water, changing the water every 30 minutes, or use a microwave; cook it immediately after either faster method.

Should you wash raw chicken breast before cooking it?

No. Rinsing raw chicken breast can splash bacteria around the sink, worktops and nearby food. Skip the rinse, cook the chicken thoroughly, and wash your hands and any surfaces or utensils that touched it.

Can you refreeze raw chicken breast after thawing it?

Yes, raw chicken breast thawed in the refrigerator can be refrozen, although its texture may suffer. If it was thawed in cold water or a microwave, cook it before refreezing; never refreeze chicken that has been left out too long.

How do you marinate raw chicken breast safely?

Marinate raw chicken breast in a covered container in the refrigerator, not on the counter. Keep the marinade that touched raw chicken separate from ready-to-eat food; if you want to use it as a sauce, bring it to a full boil first.

How can you tell if raw chicken breast has gone bad?

A strong sour or unpleasant smell, or a distinctly sticky or slimy surface, can signal spoiled raw chicken breast; discard it rather than tasting it. Normal colour or smell cannot guarantee safety, so also follow proper refrigeration and storage times.

How do you keep raw chicken breast from contaminating other food?

Store raw chicken breast below and apart from foods that will be eaten without cooking, and use a separate cutting board for it. Wash your hands, knife and board with soap and hot water after handling the chicken.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026