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Raw Marinated Chicken Breast Calories
Lean, protein-rich poultry; sodium varies substantially by marinade.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw Marinated Chicken Breast (170 g) has 213 calories. That works out to 125 calories per 100 g. It contains 1.9 g of carbs, 38.3 g of protein, 5.3 g of fat and 0 g of fiber. Its 18.4 mg of B3 covers 115% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw Marinated Chicken Breast Nutrition Facts
Selected: 1 piece (medium) · 170 g
213
KCAL / 170G
Carbs
1.9g
· 1% DV
Protein
38.3g
· 77% DV
Fat
5.3g
· 7% 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 4% · Protein 73% · Fat 23%
Raw Marinated Chicken Breast nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.27 g | 6% |
| Trans fat | 0.03 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 38.3 g | 77% |
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 Raw Marinated Chicken Breast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 213 kcal |
| 1 piece (small) | 85 g | 106 kcal |
| ½ piece (half) | 85 g | 106 kcal |
| 100 g | 100 g | 125 kcal |
| 1 cup (diced) | 140 g | 175 kcal |
| 1 piece (large) | 250 g | 313 kcal |
| 1 piece (extra large) | 350 g | 438 kcal |
| 1 pack (large) | 500 g | 625 kcal |
Calculated from 125 calories per 100 g.
Frequently Asked Questions About Raw Marinated Chicken Breast
Can you eat raw marinated chicken breast?
No, raw marinated chicken breast is not safe to eat. Acidic ingredients such as lemon juice or vinegar do not reliably kill harmful bacteria; cook the chicken thoroughly before eating it.
How long should you marinate raw marinated chicken breast?
Marinate chicken breast in the refrigerator, not on the counter. For a typical marinade, a few hours is enough; leaving it for too long, especially in an acidic mixture, can make the texture soft or mushy.
How long does raw marinated chicken breast last in the fridge?
Raw marinated chicken breast keeps for 1–2 days in the refrigerator. Store it covered on a low shelf to prevent drips from reaching other food, and freeze it if you will not cook it in that time.
Can you freeze raw marinated chicken breast?
Yes, raw marinated chicken breast can be frozen. Seal it in a freezer-safe bag or container, then thaw it in the refrigerator before cooking; freezing it in portions makes it easier to use what you need.
Should you rinse raw marinated chicken breast before cooking?
No, do not rinse raw marinated chicken breast. Water can splash bacteria onto the sink and nearby surfaces; if you want to remove excess marinade, blot it with a paper towel and clean your hands and work area.
What temperature should raw marinated chicken breast reach when cooked?
Cook raw marinated chicken breast to an internal temperature of 165°F (74°C). Check the thickest part with a food thermometer, since browned or charred surfaces do not prove the center is safely cooked.
Can you reuse the marinade from raw marinated chicken breast?
Do not use marinade that touched raw chicken as a ready-to-eat sauce. Set some aside before adding the chicken, or bring the used marinade to a full boil before serving it.
Can you cook raw marinated chicken breast in an air fryer?
Yes, raw marinated chicken breast cooks well in an air fryer. Arrange the pieces in a single layer and check the thickest part for doneness; sugary marinades can brown quickly, so watch the surface.
Can you cook raw marinated chicken breast straight from frozen?
Yes, you can cook raw marinated chicken breast from frozen if your cooking method allows it, but it will take longer. Check that the center reaches 165°F (74°C); do not partially cook it and finish it later.
Why does raw marinated chicken breast turn mushy?
Raw marinated chicken breast can turn mushy when it sits too long in an acidic marinade, such as one with lots of lemon juice or vinegar. Shorten the marinating time and keep the chicken refrigerated.
Raw Marinated Chicken Breast Vitamins & Minerals
Vitamins
B3
18.36mg · 115% DV
B6
0.97mg · 57% DV
B5
1.39mg · 28% DV
Biotin
7.65µg · 26% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
349mg · 50% DV
Potassium ⭐
561mg · 17% DV
Sodium
306mg · 13% DV
Raw Marinated Chicken Breast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Marinated Chicken Breast
To burn the 213 calories in 1 piece (medium) (170 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 Raw Marinated Chicken Breast?
Raw Marinated Chicken Breast is chicken breast seasoned in a marinade before cooking. It is a convenient preparation rather than a dish with one specific place of origin; marinades may use herbs, spices, oil or other sauces, so their saltiness can vary considerably.
Once cooked, the meat is mild and tender, and works well grilled, pan-cooked or roasted. Serve it with vegetables, salad, potatoes or rice, or slice leftovers into a sandwich. It is a lean, protein-rich choice, with 22.5 g of protein per 100 g. As it is raw, keep it separate from ready-to-eat foods, clean any surfaces it touches and cook it all the way through. For a lighter plate, pair it with vegetables rather than a rich sauce.
How Nutritious Is Raw Marinated 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.
Is Raw Marinated Chicken Breast Processed?
NOVA 3
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 Raw Marinated Chicken Breast Contain Allergens?
No known major allergens
Which Diets Is Raw Marinated 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 Marinated Chicken Breast Fat Profile
SATURATED
1.27g
MONOUNSATURATED
1.79g
POLYUNSATURATED
0.94g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.