Chicken Breast Carb Count

Chicken breast is a popular option for lean protein, packing a considerable amount of protein per serving without much fat. The number of calories in chicken varies based on the cut and cooking method. A 3.5-ounce (100-gram) serving of chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat. However, cooking methods that add fat, such as pan-searing, will increase the calorie count. A small pan-seared chicken breast contains 285 calories, 45.9 grams of protein, and 9.9 grams of fat. Importantly, chicken breast contains zero grams of carbohydrates, making it a suitable option for those watching their carb intake.

Chicken breast macros

Chicken breast is a great source of lean protein, with a high protein-to-fat ratio. Macros will vary depending on the weight of the chicken breast, the cooking method, and whether the skin is removed.

A 3-ounce (85g) grilled, boneless, skinless chicken breast contains roughly 26 grams of protein, 2.7 grams of fat, and zero grams of carbohydrates. This serving size has 128 calories, with 80% of those calories coming from protein.

A larger, 6-ounce (170g) chicken breast that is cooked but not grilled, and is also skinless and boneless, contains 200 calories, with 82% coming from protein, and 18% from fat.

A small sautéed chicken breast, with the bone and skin removed, contains zero grams of carbohydrates, 9.9 grams of fat, 45.9 grams of protein, and 285 calories.

The cooking method can significantly impact the macros of a chicken breast. For example, roasting, broiling, poaching, and grilling are generally considered healthier methods, as they add little to no extra fat. On the other hand, breading, frying, or sautéing chicken in butter or oil will increase the fat and calorie content.

Calories in chicken

Chicken is a popular meat, and most cuts are low in calories and fat while providing ample protein. The number of calories in chicken can vary based on the specific cut and the way it is prepared. Chicken has many cuts, including breasts, thighs, wings, and drumsticks, each containing a different number of calories and a different proportion of protein to fat.

Chicken breast is one of the most popular cuts of chicken. It's high in protein and low in fat, making it an excellent choice for people trying to lose weight. A 3.5-ounce (100-gram) serving of chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat. That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat. A skinless, boneless, cooked chicken breast weighing 172 grams has 284 calories.

However, it's important to note that these amounts refer to a plain chicken breast with no added ingredients. Once you start cooking it in oil or adding marinades or sauces, you increase the total amount of calories, carbs, and fat. For example, a chicken thigh fried in batter contains 238 calories and 14.2 grams of fat, while a chicken wing glazed in barbecue sauce provides 61 calories and 3.7 grams of fat.

Therefore, cooking methods that add little fat, such as poaching, roasting, grilling, and steaming, are recommended for keeping the calorie count low.

In summary, chicken is a nutritious and versatile meat that can be a good source of lean protein. The calorie content can vary depending on the cut and preparation method, but most cuts are generally low in calories and fat while providing a significant amount of protein.

Lean protein

• White-fleshed fish: Cod, haddock, grouper, halibut, tilapia, and bass are all very lean and excellent sources of protein, providing less than 3 grams of fat, 20-25 grams of protein, and 85-130 calories per 3.5-ounce plain, cooked serving.
• Plain Greek yogurt: A 3.5-ounce serving of Greek yogurt has around 9 grams of protein, compared to only about 4 grams in a serving of regular yogurt. Nonfat Greek yogurt has less than 2 grams of fat per serving, while low-fat plain Greek yogurt has about 10 grams of protein.
• Beans, peas, and lentils: These are good sources of lean protein and high in fiber, which can help lower cholesterol. They average 20-25 grams of protein per 1/2 cup cooked serving.
• Low-fat cottage cheese: One cup of low-fat (2% milk fat) cottage cheese has 163 calories, 2.5 grams of fat, and 10-15% of the recommended daily intake (RDI) for calcium.
• Tofu: A 3-ounce serving of tofu has 71 calories, 3.5 grams of fat, and 9 grams of protein, including all the essential amino acids.
• Lean beef: Look for cuts with the words "loin" or "round" in the name, indicating less than 10 grams of total fat and no more than 4.5 grams of saturated fat per 3.5-ounce cooked serving.
• Powdered peanut butter: A lower-calorie option than regular peanut butter, with just 375 calories and 8 grams of fat per 3.5-ounce serving.
• Low-fat milk: A 1-cup serving of 1% milk has 8 grams of protein, 2 grams of fat, and 105 calories, compared to whole milk with 146 calories and about 8 grams of fat.
• Lean pork: Cuts like pork tenderloin, pork chops, and pork top loin or sirloin roasts are lean and rich in B vitamins, selenium, and zinc.
• Unbreaded frozen shrimp: A convenient, low-fat, high-protein option. A 3-ounce serving has 110 calories, 22 grams of protein, and 2 grams of fat.
• Egg whites: Half the protein of a whole egg comes from the whites, but they contain only trace amounts of fat and less than a quarter of the calories.

Incorporating a variety of lean proteins into your diet can help ensure you get enough of this essential nutrient while also managing your weight and overall health.

Chicken preparation

Firstly, you'll want to ensure your chicken breasts are of a similar size so that they cook at the same rate. If your chicken breasts are of different thicknesses, use a meat mallet to pound them to an even thickness.

Next, you'll want to pat the chicken dry with paper towels and season both sides with salt and pepper. You can also add other seasonings such as garlic powder, onion powder, paprika, and Italian seasoning.

Now it's time to heat up your pan. Use a heavy-bottomed pan, such as a cast iron skillet, to distribute the heat evenly and prevent hot spots. Heat up some olive oil in the pan—you'll want enough to coat the bottom of the pan, but not so much that it comes up the sides.

Once your pan is hot and your chicken is seasoned, it's time to add the chicken to the pan. Sear the chicken on both sides until it's golden brown, which should take around 3-4 minutes per side. Be sure not to move the chicken around too much or flip it more than once, as this will help form a nice crust.

After searing, remove the chicken from the pan and set it aside. If you want to make a pan sauce, now is the time to add some more olive oil, along with aromatics like garlic and shallots, to the pan. Sauté these until they're fragrant and starting to brown.

Then, deglaze the pan by adding some white wine and chicken broth, using a wooden spoon to scrape up any browned bits from the bottom of the pan. Bring this mixture to a boil, then reduce to a simmer.

Finally, finish your pan sauce by reducing the heat to low and stirring in some butter and fresh herbs, such as parsley and thyme.

Serve the chicken with the pan sauce and enjoy!

Chicken nutrition facts

Chicken breast is a popular option for lean protein, packing a considerable amount of protein per serving without much fat. It is also easy to cook at home and widely available in restaurants.

A 3-ounce (85g) grilled, boneless, skinless chicken breast contains 26 grams of protein and 2.7 grams of fat, with zero grams of carbohydrates and 128 calories. This means that 80% of the calories come from protein, with the rest from fat.

A larger serving of chicken breast, weighing 172g, contains 31 grams of protein and 3.6 grams of fat, with 165 calories. This equates to 80% protein and 20% fat.

If you keep the skin on your chicken breast, the fat, calorie, and protein counts will be higher. A 3-ounce (85g) serving of roasted, broiled, or baked chicken breast with skin on provides 166 calories, 6.6 grams of fat, and 25 grams of protein.

Preparing your chicken breasts can also add fat. For example, if you use olive oil in a pan, the olive oil increases the amount of fat in the final dish. However, olive oil contains monounsaturated and polyunsaturated fats, which provide health benefits.

Chicken breasts contain no sugar or starch (unless prepared with breading or seasonings), so they have no carbohydrates. The estimated glycemic load of chicken breast is zero.

Chicken breast is a good source of selenium, phosphorus, vitamin B6, and niacin. Selenium is important for thyroid function and making DNA. Niacin and B6 are both water-soluble B vitamins that play an essential role in cellular functioning.

Frequently asked questions