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Yogurt-marinated baked chicken breast Calories
High in protein, low in fat, tenderized by yogurt marinade
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Yogurt-marinated baked chicken breast (140 g) has 231 calories. That works out to 165 calories per 100 g. It contains 1.7 g of carbs, 43.1 g of protein, 5.3 g of fat and 0 g of fiber. Its 19 mg of B3 covers 119% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Yogurt-marinated baked chicken breast Nutrition Facts
Selected: 1 piece (medium) · 140 g
231
KCAL / 140G
Carbs
1.7g
· 1% DV
Protein
43.1g
· 86% 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 3% · Protein 76% · Fat 21%
Yogurt-marinated baked chicken breast nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 231 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.47 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 109 mg | 5% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 43.1 g | 86% |
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 Yogurt-marinated baked chicken breast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 231 kcal |
| 1 piece (small) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 cup (shredded) | 100 g | 165 kcal |
| 4 ounce (medium) | 113 g | 186 kcal |
| 1 serving (half) | 120 g | 198 kcal |
| 1 cup (diced) | 140 g | 231 kcal |
| 1 serving (whole) | 180 g | 297 kcal |
| 1 piece (large) | 200 g | 330 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Yogurt-marinated baked chicken breast
How do you make yogurt-marinated baked chicken breast?
Coat chicken breast with plain yogurt, seasonings, and a little oil, then refrigerate it to marinate. Bake until fully cooked, letting excess marinade drip off first so the surface can brown. Rest the chicken briefly before slicing to help keep the juices in.
Why use yogurt to marinate baked chicken breast?
Yogurt adds tangy flavor and helps soften the surface of chicken breast, while its thick texture carries herbs and spices onto the meat. It does not prevent the chicken from drying out if you overbake it, so cook just until it is done.
How long should chicken breast marinate in yogurt before baking?
A few hours in the refrigerator gives yogurt-marinated baked chicken breast time to take on flavor; leaving it overnight is also practical. Keep it covered and chilled, and do not reuse marinade that has touched raw chicken unless you cook it thoroughly.
Can you use Greek yogurt for yogurt-marinated baked chicken breast?
Yes, plain Greek yogurt works well for yogurt-marinated baked chicken breast and clings especially well to the meat. If it is too thick to coat the chicken evenly, loosen it with a little water or lemon juice. Avoid sweetened or flavored yogurt.
How do you keep yogurt-marinated baked chicken breast from drying out?
Use chicken pieces of similar thickness and avoid baking them longer than necessary. Yogurt-marinated baked chicken breast is safely cooked when its thickest part reaches 74°C (165°F); resting it briefly after baking also helps the juices settle before slicing.
Can yogurt-marinated baked chicken breast be prepared ahead of time?
Yes, you can coat the chicken in its yogurt marinade ahead of baking and keep it covered in the refrigerator. For food safety, keep raw chicken separate from ready-to-eat foods, and bake it directly from the refrigerator rather than leaving it out on the counter.
Does yogurt-marinated baked chicken breast brown in the oven?
Yes, yogurt-marinated baked chicken breast can brown, but a thick layer of yogurt may stay pale or darken unevenly. Let excess marinade drip off before baking, and avoid brushing the chicken with marinade that has contacted raw meat.
How long do leftovers of yogurt-marinated baked chicken breast keep?
Store leftover yogurt-marinated baked chicken breast in a covered container in the refrigerator and eat it within three to four days. Refrigerate it promptly after the meal, and reheat it until hot throughout rather than warming only the outside.
Can you freeze yogurt-marinated baked chicken breast after cooking?
Yes, cooked yogurt-marinated baked chicken breast can be frozen in an airtight container once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; freezing may make the texture a little less tender, but it remains useful for meals.
What should you serve with yogurt-marinated baked chicken breast?
Serve yogurt-marinated baked chicken breast with roasted vegetables, rice, potatoes, or a crisp salad. A fresh, acidic side such as lemony greens works especially well with the tang of the yogurt marinade.
Yogurt-marinated baked chicken breast Vitamins & Minerals
Vitamins
B3
19.04mg · 119% DV
B6
0.87mg · 51% DV
B5
1.47mg · 29% DV
Biotin
5.6µg · 19% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
336mg · 48% DV
Zinc
1.4mg · 13% DV
Potassium ⭐
399mg · 12% DV
Sodium
109mg · 5% DV
Yogurt-marinated baked chicken breast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt-marinated baked chicken breast
To burn the 231 calories in 1 piece (medium) (140 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 Yogurt-marinated baked chicken breast?
Yogurt-marinated baked chicken breast is made by coating chicken breast in yogurt, often with herbs or spices, then baking it until cooked through. It is a straightforward home-cooked preparation found in Turkey and in kitchens elsewhere; the marinade helps keep the lean meat tender.
The yogurt adds a gentle tang, while the chicken should remain juicy and soft rather than dry. Serve it with rice, roasted vegetables or a fresh salad for a main meal, or slice leftovers into a sandwich or wrap. It is high in protein and relatively low in fat: per 100 g, it provides 30.8 g of protein and 3.8 g of fat. For a lighter plate, use little added oil and pair it with plenty of vegetables.
How Nutritious Is Yogurt-marinated baked 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 Yogurt-marinated 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 Yogurt-marinated baked chicken breast Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt-marinated 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
Yogurt-marinated baked chicken breast Fat Profile
SATURATED
1.47g
MONOUNSATURATED
1.85g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.