FoodScore
0/ 100
Goodmeat· 3 oz

Chicken breast (skinless, cooked)

Chicken breast scores a strong 74/100, reflecting its excellent protein content and minimal processing. It's a highly nutritious choice for a balanced diet.

  • Provides 31g of protein per 100g, contributing significantly to daily needs.
  • A minimally processed (NOVA 1) whole food with no added sugar.
  • Contains only 3.6g total fat per 100g, with just 1g of saturated fat.
  • Low in sodium at 74mg per 100g, making it suitable for sodium-controlled diets.
  • Scores 74/100, indicating a very good nutritional profile according to FoodScore.
  • Scores +14 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
31g
62% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
74mg
3% of Daily Value
+
What it brings to the table
Protein (31g)+10
Micronutrients (Phosphorus, Vitamin B12)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 74

Chicken breast earns a FoodScore of 74 out of 100, placing it in the 'Good' category. The primary driver of this high score is its exceptional protein content, providing 31g per 100g serving, which contributes a significant +10 bonus. As a minimally processed whole food (NOVA class 1), it receives another strong +10 bonus, reflecting its natural state and lack of industrial processing. The food also benefits from a +4 bonus for key micronutrients like phosphorus and vitamin B12, which are present in meaningful amounts. There are no penalties applied to chicken breast, as it contains 0g of added sugar, 0g of trans fat, and a low amount of saturated fat (1g per 100g). Its sodium content of 74mg per 100g is also well within healthy limits. To achieve an even higher score, chicken breast would need to naturally contain higher amounts of beneficial nutrients like fiber or omega-3 fatty acids, which are not present in significant quantities in this food.

Health benefits

What the nutrients in chicken breast (skinless, cooked) actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Chicken breast is an excellent source of high-quality protein, essential for building and repairing muscle tissue. With 31g of protein per 100g, it provides a substantial portion of the daily recommended intake for adults, especially those engaged in regular physical activity. This protein contains all essential amino acids, making it a complete protein that effectively supports muscle protein synthesis. Including chicken breast in meals can help maintain muscle mass, aid in post-exercise recovery, and contribute to overall strength. Dietary guidelines emphasize adequate protein intake for active individuals and older adults to preserve muscle function.

Aids in Weight Management

The high protein content of chicken breast contributes significantly to satiety, helping individuals feel fuller for longer periods. This can reduce overall calorie intake and support weight management efforts. At 165 calories per 100g, it is also a relatively lean source of calories, especially when consumed without the skin. Choosing lean protein sources like chicken breast can be a strategic part of a calorie-controlled diet, as protein requires more energy to digest compared to carbohydrates or fats, a phenomenon known as the thermic effect of food. Its low fat and zero added sugar profile further enhance its suitability for weight-conscious diets.

Promotes Heart Health

Chicken breast is a lean meat choice that can support heart health due to its favorable fat profile. A 100g serving contains only 3.6g of total fat, with just 1g of saturated fat. Dietary guidelines recommend limiting saturated fat intake to reduce the risk of cardiovascular disease. By choosing skinless chicken breast over fattier cuts of meat, individuals can significantly lower their intake of saturated fat without sacrificing protein. Its low sodium content (74mg per 100g) also contributes to maintaining healthy blood pressure, another key factor in heart health. This makes it a heart-friendly option when prepared without excessive added fats or sodium.

Boosts Vitamin B12 Intake

Chicken breast is a good source of vitamin B12, providing 12% of the Daily Value per 100g serving. Vitamin B12 is crucial for several bodily functions, including nerve function, red blood cell formation, and DNA synthesis. Adequate B12 intake is vital for preventing megaloblastic anemia and supporting overall neurological health. As B12 is primarily found in animal products, chicken breast serves as an important dietary contributor, particularly for those who may be at risk of deficiency, such as older adults or individuals following vegetarian diets that include poultry. Regular consumption helps ensure sufficient levels of this essential vitamin.

How to eat it

Chicken breast is a versatile and widely consumed protein source in the US diet, often serving as the centerpiece of meals. It's typically baked, grilled, pan-fried, or roasted and can be incorporated into salads, sandwiches, stir-fries, and casseroles. A standard serving size is around 3 ounces (85g), which provides a substantial amount of protein without excessive calories.

For a quick meal, grill or bake chicken breast and slice it over a salad with a variety of vegetables and a light vinaigrette.
To maximize flavor and moisture, marinate chicken breast for at least 30 minutes before cooking, using herbs, spices, and a touch of acid like lemon juice or vinegar.
Shredded cooked chicken breast can be a convenient protein addition to soups, tacos, or pasta dishes, making meal prep easier.
Pair chicken breast with fiber-rich vegetables and whole grains to create a balanced meal that promotes satiety and provides a wider range of nutrients.
Things to keep in mind

For most healthy adults, chicken breast is a safe and well-tolerated food. The primary caution involves food safety practices to prevent bacterial contamination, such as salmonella. Always ensure chicken is cooked to an internal temperature of 165°F (74°C) and avoid cross-contamination with other foods. Individuals with a rare allergy to chicken should, of course, avoid it. There are no widely documented significant digestive issues or drug interactions associated with chicken breast at normal serving sizes.

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Reader questions
Is chicken breast healthy?
Yes, chicken breast is generally considered very healthy. It's a lean source of high-quality protein with only 165 calories and 3.6g of total fat per 100g. It's also a good source of vitamin B12 and other essential minerals, making it a nutritious addition to most diets. Its FoodScore of 74/100 reflects its strong nutritional profile.
Is chicken breast good for weight loss?
Chicken breast is excellent for weight loss. Its high protein content (31g per 100g) helps increase satiety, reducing hunger and overall calorie intake. It's also relatively low in calories and fat, making it a nutrient-dense choice that supports calorie-controlled diets without sacrificing essential nutrients.
Is chicken breast processed?
Skinless, cooked chicken breast is considered a minimally processed food (NOVA class 1). This means it has undergone minimal alteration from its natural state, primarily for safety and edibility, such as cooking. It contains no added sugars, unhealthy fats, or artificial ingredients typically found in ultra-processed foods.
What is the best way to cook chicken breast to keep it moist?
To keep chicken breast moist, consider brining it before cooking or using methods like poaching, baking at a lower temperature, or pan-searing quickly to lock in juices. Avoid overcooking, as this is the most common cause of dry chicken. Using a meat thermometer to reach exactly 165°F (74°C) is key.
What can I use as an alternative to chicken breast?
Good alternatives to chicken breast include other lean protein sources like turkey breast, fish (such as cod or tilapia), or pork tenderloin. For plant-based options, consider tofu, tempeh, or lentils, which also provide significant protein, though their nutritional profiles will differ.
Does chicken breast have a lot of sodium?
No, plain cooked chicken breast is naturally low in sodium, with only 74mg per 100g. However, its sodium content can increase significantly if it's brined, marinated, or prepared with high-sodium seasonings, sauces, or processed ingredients. Always check labels if buying pre-seasoned or pre-cooked chicken.
Is chicken breast good for building muscle?
Yes, chicken breast is highly beneficial for building muscle. It's a complete protein source, meaning it provides all the essential amino acids necessary for muscle protein synthesis. Its 31g of protein per 100g makes it an effective food for muscle repair and growth after exercise, supporting strength and athletic performance.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20