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Meat, fish, and eggs

Chicken breast

Chicken breast provides 22.5 g of protein for 120 kcal per 100 g (3.5 oz), or 18.8 g of protein for every 100 kcal.

USDA description: Chicken breast, skinless, raw

  • High in protein
  • Easy to digest

Estimated satietyHow it is calculated

Starting point+1
Low energy density+1
A lot of protein per calorie+2
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
5 primary and 1 supporting
Data
USDA FDC 171077

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Nutrition facts

Calories
180 kcal per serving
120 kcal per 100 g (3.5 oz)
Protein
33.8 g per serving
22.5 g per 100 g (3.5 oz)
Carbohydrates
0 g per serving
0 g per 100 g (3.5 oz)
of which sugars
0 g per serving
0 g per 100 g (3.5 oz)
Fiber
0 g per serving
0 g per 100 g (3.5 oz)
Fat
3.9 g per serving
2.6 g per 100 g (3.5 oz)
of which saturated
0.8 g per serving
0.6 g per 100 g (3.5 oz)
Water
110.9 g per serving
73.9 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077), accessed September 23, 2026.

A typical 150 g (5.5 oz) serving provides about 180 kcal, 33.8 g of protein, and 0 g of fiber.

The typical serving (150 g (5.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Breast is the leanest part of the chicken: skinless, it has 2.6 g of fat per 100 g raw according to USDA. It is sold whole, in thin cutlets or diced; in Argentina and Uruguay a boneless, skinless breast is called suprema. Cooking drives out water and concentrates nutrients: stewed, it has 29 g of protein per 100 g, versus 22.5 g raw.

A 150 g (5.3 oz) raw serving provides about 34 g of protein and 180 kcal; if your appetite is small, half a serving still gives 17 g. The 2025 nutrition advisory on GLP-1 therapy lists poultry among the lean proteins to encourage and suggests eating the protein part of a meal first. It is low in fat, but dry chicken breast is hard to swallow when you feel queasy or have little appetite: stewed, in soup or with a yogurt sauce it stays moister, as in the chicken and vegetable soup or the mild chicken curry with yogurt and spinach.

What the evidence says

In 2013 the FAO recommended measuring protein quality with DIAAS, which accounts for how well each essential amino acid is digested, and proposed treating scores of 100 or more as excellent and 75 to 99 as good. A 2026 laboratory study, using an in-vitro digestion model rather than people, estimated a DIAAS of 100 or more for chicken breast and thigh, versus 52 to 65 for five plant-based chicken substitutes. The EU authorizes the claim that protein contributes to the maintenance of muscle mass (Regulation (EU) No 432/2012), which matters during weight loss. I have not found trials showing that chicken breast itself helps with weight loss more than other lean proteins.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.

Frequently asked questions about chicken breast

How much protein is in a 150 g (5.5 oz) serving of chicken breast?

100 g (3.5 oz) of chicken breast has 22.5 g of protein. A typical 150 g (5.5 oz) serving has about 33.8 g of protein. That is 18.8 g of protein per 100 kcal, which is why it carries our “High in protein” tag.

How many calories does a 150 g (5.5 oz) serving of chicken breast have?

100 g (3.5 oz) of chicken breast has 120 kcal. A typical 150 g (5.5 oz) serving has about 180 kcal. That is a low energy density.

Is chicken breast filling?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: low energy density; a lot of protein per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

How does chicken breast sit with nausea from a GLP-1 medication?

Based on our tags, this is what matters about chicken breast on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of chicken breast?

We use 150 g (5.5 oz) as a typical serving. That amount provides about 180 kcal, 33.8 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077).accessed .
  2. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC ID 171478).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. InstitutionFood and Agriculture Organization of the United Nations (FAO).Dietary protein quality evaluation in human nutrition: report of an FAO Expert Consultation. FAO Food and Nutrition Paper 92. Rome: FAO; 2013.accessed .
  5. Other sourceFood Chemistry (Elsevier).Alotaibi M, Muleya M, Salter A, Hoad C, Eldeghaidy S. Comparison of the protein quality of chicken and plant-based chicken analogues using the INFOGEST in-vitro digestion system. Food Chem. 2026;520:149734. doi:10.1016/j.foodchem.2026.149734.accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .