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Chicken Breast

The lean protein staple — versatile, affordable, and packed with protein

Quick Reference​

AttributeValue
CategoryProtein
SubcategoryPoultry
Serving Size100g (3.5 oz) cooked
Primary BenefitHigh protein, low fat

Nutrition Facts​

Per 100g (cooked, skinless, boneless)​

NutrientAmount% Daily Value
Calories1658%
Protein31g62%
Total Fat3.6g5%
— Saturated Fat1g5%
— Trans Fat0g—
Carbohydrates0g0%
— Fiber0g0%
— Sugar0g0%
Cholesterol85mg28%
Sodium74mg3%

Macronutrient Breakdown​

Protein: 75% of calories
Fat: 20% of calories
Carbs: 0% of calories

Per 100g:
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Protein █████████████████████ 31g
Fat     ████                   3.6g
Carbs                          0g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Micronutrients​

High In (>20% DV per serving)​

NutrientAmount% DVBenefits
Niacin (B3)13.7mg86%Energy metabolism, skin health
Vitamin B60.6mg35%Protein metabolism, brain function
Selenium27.6μg50%Thyroid function, antioxidant
Phosphorus228mg33%Bone health, energy production

Moderate (10-20% DV)​

NutrientAmount% DV
Vitamin B120.3μg13%
Pantothenic Acid1mg20%
Zinc1mg9%
Potassium256mg7%

Protein Quality​

MetricRatingNotes
BioavailabilityExcellent~95% digestible
PDCAAS Score1.0Complete protein
Amino Acid ProfileCompleteAll essential amino acids
Leucine Content2.5g/100gExcellent for muscle synthesis

Essential Amino Acids (per 100g)​

Amino AcidAmountRole
Leucine2.5gMuscle protein synthesis trigger
Isoleucine1.5gEnergy, muscle repair
Valine1.5gMuscle metabolism
Lysine2.7gCollagen, calcium absorption
Methionine0.9gAntioxidant precursor

Properties​

PropertyRatingNotes
Satiety⭐⭐⭐⭐⭐Very filling due to high protein
Thermic Effect⭐⭐⭐⭐⭐~25% calories burned digesting
Calorie Density⭐⭐ Low1.65 cal/g (great for fat loss)
Versatility⭐⭐⭐⭐⭐Works in any cuisine/dish

Practical Information​

Cost & Availability​

AspectDetails
Cost TierMedium
Price Range$3-8/lb depending on quality
Best ValueBulk packs, frozen, bone-in
AvailabilityUniversal (all grocery stores)

Storage​

TypeDurationNotes
Fresh (refrigerated)1-2 daysIn original packaging
Cooked (refrigerated)3-4 daysAirtight container
Frozen (raw)9-12 monthsIn freezer bags, remove air
Frozen (cooked)2-3 monthsPortion before freezing

Convenience Factors​

FactorRatingNotes
Prep TimeMediumRequires cooking
Cook Time15-25 minDepending on method
Meal Prep Friendly⭐⭐⭐⭐⭐Excellent batch cooking food
Portable⭐⭐⭐⭐Good when cooked and packed

Preparation Methods​

Cooking Methods Comparison​

MethodTimeBest ForTexture
Grilling6-8 min/sideChar flavor, outdoor cookingFirm, charred
Baking20-25 min @ 400°FHands-off, consistentTender, juicy
Pan-searing6-7 min/sideQuick, crispy outsideCrispy, moist
Poaching12-15 minMeal prep, shreddingVery tender
Air frying18-20 min @ 375°FCrispy, less oilCrispy outside
Sous vide1-4 hours @ 145°FPerfect textureExtremely tender
Instant Pot8-10 minFast, shreddingVery tender

Step-by-Step: Perfect Chicken Breast​

1. PREP
   • Pound to even thickness (3/4 inch)
   • Pat completely dry with paper towels
   • Season generously (salt, pepper, garlic)
   • Let sit 15-30 min at room temperature

2. COOK (Pan-Sear Method)
   • Heat pan to medium-high with oil
   • Place chicken, don't move for 6-7 minutes
   • Flip once, cook another 6-7 minutes
   • Target: 165°F internal temperature

3. REST
   • Remove from heat at 160°F (carryover cooking)
   • Rest 5 minutes before cutting
   • Slice against the grain

Pro Tips​

Avoid Dry Chicken

The #1 problem is overcooking. Use a meat thermometer and remove at 160°F — it will reach 165°F while resting.

TipWhy It Works
Pound to even thicknessEnsures even cooking, no dry spots
Bring to room tempMore even cooking throughout
Pat dryBetter browning, less steaming
Don't move while cookingBetter crust development
Rest before slicingJuices redistribute, stays moist
Brine for 30-60 minAdds moisture and flavor

Pairings​

Carbohydrate Pairings​

CarbWhy It WorksMeal Idea
RiceClassic combo, absorbs juicesChicken rice bowl
Sweet PotatoNutrient-dense, fillingBaked chicken + sweet potato
QuinoaComplete protein boostMediterranean chicken quinoa
PastaComfort foodChicken alfredo
BreadSandwichesGrilled chicken sandwich

Fat Pairings​

FatWhy It WorksUsage
Olive OilMediterranean, healthy fatsDrizzle, marinades
AvocadoCreamy, satisfyingSliced on top
NutsCrunch, healthy fatsAlmond-crusted chicken
CheeseFlavor, protein boostStuffed chicken breast

Vegetable Pairings​

VegetablePrep MethodMeal Idea
BroccoliSteamed, roastedClassic chicken + broccoli
AsparagusGrilled, roastedSheet pan dinner
SpinachRaw or sautéedStuffed chicken, salads
Bell PeppersStir-fried, roastedFajitas, stir-fry
ZucchiniGrilled, spiralizedLow-carb chicken dish

Substitutes​

Similar Protein Options​

SubstituteComparisonWhen to Use
Turkey BreastVery similar, slightly leanerVariety, availability
Pork TenderloinSimilar macros, different flavorVariety, lower cost
Lean Ground TurkeyMore versatile shapeBurgers, meatballs
Chicken ThighMore fat, more flavorWhen fat isn't a concern

Vegetarian Alternatives​

SubstituteProtein/100gNotes
Tofu (firm)17gPress well, season heavily
Tempeh20gNutty flavor, fermented
Seitan25gWheat-based, meaty texture
Edamame12gWhole food, quick prep

Recipes Using Chicken Breast​

Quick Meals​

Meal Prep Favorites​

  • Meal Prep Chicken Fajitas
  • Baked Chicken with Rice and Broccoli
  • Chicken Buddha Bowls

Special Occasions​

  • Stuffed Chicken Breast
  • Chicken Piccata
  • Chicken Marsala

Buying Guide​

What to Look For​

Quality IndicatorWhat It Means
Pink colorFresh, good quality
No odorFresh (smell = spoilage)
Firm textureNot slimy or sticky
Clean packageNo excess liquid

Labels Explained​

LabelMeaningWorth It?
OrganicNo antibiotics, organic feedPersonal preference
Free-rangeSome outdoor accessMarginal difference
Air-chilledLess water absorptionBetter texture, worth it
No hormonesStandard (hormones illegal in poultry)Marketing only
Antibiotic-freeNo antibiotics usedGood practice

Budget Tips​

  1. Buy bone-in, skin-on — Cheaper, remove skin yourself
  2. Buy frozen — Same nutrition, much cheaper
  3. Buy in bulk — Family packs cost less per pound
  4. Buy whole chickens — Butcher yourself, save 30-50%
  5. Check sales cycles — Stock up when on sale

Goal Relevance​

GoalRelevanceWhy
Fat Loss⭐⭐⭐⭐⭐High protein, low calorie, very satiating
Muscle Building⭐⭐⭐⭐⭐Complete protein, high leucine, versatile
General Health⭐⭐⭐⭐Lean protein, nutrient-dense
Performance⭐⭐⭐⭐Quick-digesting protein, low fat
Budget-Friendly⭐⭐⭐⭐Affordable protein source

Understand the Science​

Chicken breast is popular for good reason:

  • High protein density: 31g protein per 165 calories
  • Complete amino acid profile: All 9 essential amino acids
  • High thermic effect: ~25% of calories burned during digestion
  • Excellent satiety: Protein is the most filling macronutrient

For the science behind protein:

Quick Reference Card​

CHICKEN BREAST ESSENTIALS
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NUTRITION (per 100g cooked):
• Calories: 165
• Protein: 31g
• Fat: 3.6g
• Carbs: 0g

KEY BENEFITS:
• Lean protein source
• Complete amino acids
• High satiety
• Versatile cooking

COOKING TIPS:
• Pound to even thickness
• Pat dry before cooking
• Don't overcook (165°F max)
• Rest before slicing

STORAGE:
• Fresh: 1-2 days
• Cooked: 3-4 days
• Frozen: 9-12 months

Last updated: December 2024