Lucas Delgado
Chicken 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 specific cut and preparation method. A 3-ounce (85g) serving of chicken breast contains approximately 128 calories without the skin and 166 calories with the skin. Chicken breasts have no carbohydrates or fiber, with the majority of calories coming from protein and a smaller proportion from fat.
Characteristics and Values of 3 Ounces of Chicken
| Characteristics | Values |
|---|---|
| Calories | 128-166 |
| Protein | 26-31 grams |
| Fat | 2.7-6.6 grams |
| Carbohydrates | 0 grams |
| Selenium | Yes |
| Phosphorus | Yes |
| Vitamin B6 | Yes |
| Niacin | Yes |
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What You'll Learn
Chicken breast macros
Chicken breast is a good source of lean protein, with a 3-ounce (85g) serving of a grilled, boneless, skinless chicken breast containing 26 grams of protein, 2.7 grams of fat, and zero grams of carbohydrates. This serving size has 128 calories. Chicken breasts are a convenient way for meat-eaters to meet their body's protein needs without consuming excessive fat.
The nutritional value of chicken breast can vary depending on the cooking method and the use of skin. For example, a 3-ounce (85g) serving of roasted, broiled, or baked chicken breast with the skin on provides 166 calories, 6.6 grams of fat, and 25 grams of protein. Cooking methods that use oil or butter can also increase the fat content of the dish.
Chicken breast is also a good source of selenium, phosphorus, vitamin B6, and niacin. Selenium is important for thyroid function and DNA synthesis, while niacin and vitamin B6 are essential for cellular functioning.
Additionally, consuming protein-rich foods like chicken breast can help you feel full, reducing food cravings and preventing overeating. Chicken breast contains tryptophan, an amino acid that helps regulate protein synthesis and contributes to serotonin and melatonin production in the brain.
When considering the macros of chicken breast, it's important to note that commercially packaged chicken breasts are often larger than 3 ounces, so you may be consuming more than a single serving.
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Calories in chicken
The calorie count in chicken depends on the cut of the meat and the way it is prepared. Chicken is a popular option for lean protein, providing a considerable amount of protein per serving without much fat.
A 3-ounce (85g) serving of roasted, broiled, or baked chicken breast with the skin on provides 166 calories, 6.6 grams of fat, and 25 grams of protein. If you remove the skin, the same serving size will have 128 calories, 2.7 grams of fat, and 26 grams of protein. Chicken breasts have no carbohydrates or sugar.
A 3.5-ounce (100g) serving of chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat. This means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat.
Chicken drumsticks have fewer calories than chicken breasts. Per 3.5 ounces (100g), chicken drumsticks have 155 calories, 24.2 grams of protein, and 5.7 grams of fat. Chicken thighs and wings have higher fat content and more calories than breasts.
Consuming protein helps you feel full, reducing food cravings and preventing overeating. Chicken breast contains tryptophan, an essential amino acid that helps regulate protein synthesis and contributes to the brain's ability to synthesize serotonin.
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Lean protein
A 3-ounce (85g) serving of chicken breast contains approximately 26 grams of protein and only 2.7 grams of fat, with no carbohydrates. This equates to around 128 calories. The protein content in chicken breast can be as high as 31 grams per 3.5 ounces (100 grams), which is a slightly larger serving size.
Preparing chicken breasts with the skin on or using cooking methods that involve added fats, such as olive oil, will increase the overall fat and calorie content. However, even with the skin on, a 3-ounce chicken breast provides 25 grams of protein, 6.6 grams of fat, and 166 calories.
Consuming lean protein like chicken breast offers several benefits. Firstly, protein helps you feel full and satisfied after meals, reducing cravings and preventing overeating. Additionally, chicken breast contains tryptophan, an amino acid that supports serotonin and melatonin production, both essential for mood and sleep regulation.
In summary, chicken, especially the breast cut, is a nutritious source of lean protein. Its high protein and low-fat content make it ideal for individuals seeking to incorporate more protein into their diets while minimizing fat and carbohydrate intake.
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Selenium, phosphorus, vitamin B6, and niacin
A 3-ounce serving of chicken contains zero grams of carbohydrates and fibre. Chicken is a good source of lean protein and is also rich in selenium, phosphorus, vitamin B6, and niacin.
Selenium is a trace element that is nutritionally essential for chickens and plays a critical role in semen quality, hatchability, egg production, and maternal programming. While selenium deficiency in chickens is rare, it can occur in regions with low selenium concentrations in the soil, such as China and some parts of Europe. In these areas, free-range or backyard chickens may require additional selenium supplementation. Selenium is also important for human health, playing a role in thyroid function, DNA repair, and immune health.
Phosphorus is an essential mineral that is found in chicken and other foods. While the specific amount of phosphorus in a 3-ounce serving of chicken is not readily available, it is known to be a good source of this nutrient. Phosphorus is important for bone health and energy production in the human body.
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is found in chicken and other foods such as fish, tofu, pork, beef, and some vegetables. The recommended daily allowance (RDA) for vitamin B6 ranges from 0.5 mg to 1.7 mg per day. Vitamin B6 is important for brain health, mood regulation, and the breakdown of homocysteine, an amino acid that has been linked to an increased risk of chronic diseases when present in high levels. Studies have also suggested that vitamin B6 can help alleviate symptoms of premenstrual syndrome (PMS) and morning sickness when consumed in conjunction with magnesium.
Niacin, also known as vitamin B3, is another water-soluble vitamin that is present in chicken. Niacin plays an essential role in cellular functioning and is important for energy production, cholesterol regulation, and brain health. While the specific amount of niacin in a 3-ounce serving of chicken is not readily available, it is a good source of this nutrient for overall health and well-being.
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Allergies
A 3-ounce (85-gram) serving of chicken contains no carbohydrates or fiber. A grilled, boneless, and skinless chicken breast of this size contains 128 calories, 2.7 grams of fat, and 26 grams of protein. If you keep the skin on, the calorie count rises to 166, and the fat content increases to 6.6 grams.
Chicken is a popular option for lean protein, providing a significant amount per serving with minimal fat. It is also a good source of selenium, phosphorus, vitamin B6, and niacin. However, it does contain a small amount of cholesterol, so those on a low-cholesterol diet or at high risk for heart disease should monitor their intake.
While poultry allergies are rare, they are possible, and those with egg allergies may also have a secondary allergy to poultry, usually triggered by contact with raw meat rather than consumption.
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