Mia Patel
Chicken breast is a popular food choice, especially for those watching their weight, as it is a good source of protein. A serving of 120g of chicken breast contains approximately 144 calories, with a macronutrient breakdown of 0% carbs, 21% fat, and 79% protein. When cooked, the calorie count increases to around 193 calories per 120g, depending on the cooking method and any additional ingredients used, such as oil.
| Characteristics | Values |
|---|---|
| Weight | 120 grams |
| Calories | 144 calories (raw) or 193 calories (cooked) |
| Macronutrient breakdown | 0% carbs, 21% fat, and 79% protein |
| Protein (cooked) | 37.2 grams |
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What You'll Learn
Calorie content: 193-220 calories, depending on cooking method and added oils
Chicken breast is a low-calorie source of lean protein. The calorie content of chicken breast varies depending on the cooking method and whether oil, seasonings, or flavourings are added. Frying chicken, for example, adds a lot of fat and calories to the meal. On the other hand, grilling chicken with vegetables provides a good amount of nutrients and fibre, and requires little oil, keeping the fat content low. Baking chicken is another option that requires very little oil, making it suitable for weight loss.
A 100-gram chicken breast contains about 165 calories. A 3.5-oz serving of cooked boneless and skinless chicken breast, which is about 100 grams, contains about 165 calories. The calorie content of cooked chicken is around 161 kcal per 100 grams, so 120 grams of cooked chicken would contain around 193 calories. If some oil was used in the cooking process, an extra 20 calories could be added, bringing the total to around 220 calories.
Chicken breast with skin contains more calories than skinless chicken breast. Skinless, boneless, cooked chicken breast has 165 calories per 100 grams, while the same with skin would have 197 calories. The fat content of chicken with skin is nearly double that of skinless chicken. Removing the skin from chicken reduces the calorie content and increases the protein content.
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Protein content: 37.2 grams
Chicken breast is a rich source of protein, an essential nutrient that helps build and repair muscle tissue, produce hormones and enzymes, and support immune function. The protein content in chicken breast can vary slightly depending on factors such as the cut, preparation method, and individual variation.
On average, a serving of 120 grams of raw chicken breast provides about 37.2 grams of protein. This value can differ slightly depending on the specific type of chicken breast and other factors. For example, boneless and skinless chicken breast typically contains around 25 grams of protein per 112 grams (4 ounces) when raw or 85 grams (3 ounces) when cooked.
The protein content in chicken breast is significantly higher than the amount of fat and carbohydrates. In a 120-gram serving, the breakdown typically consists of approximately 79% protein, 21% fat, and 0% carbohydrates. This makes chicken breast an excellent choice for individuals seeking a high-protein, low-carbohydrate food option.
It's important to note that cooking methods and added ingredients can slightly alter the protein content of chicken breast. For example, grilling or baking chicken breast tends to preserve more protein than frying, as less moisture is lost during cooking. Additionally, certain seasonings or marinades may contribute to the overall protein content of the dish.
In summary, a 120-gram serving of chicken breast typically provides around 37.2 grams of protein. This makes chicken breast a valuable component of a balanced diet, particularly for those seeking to increase their protein intake while managing their carbohydrate and fat consumption.
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Carbohydrate content: 0% carbs
Chicken breast is a very popular cut of chicken, often chosen for its high protein content and low fat. It is also a good source of selenium, phosphorus, vitamin B6, and niacin.
Chicken breast contains no carbohydrates. A 3-ounce (85-gram) grilled, boneless, skinless piece of chicken breast contains 26 grams of protein, 2.7 grams of fat, and zero grams of carbohydrates. This serving size has 128 calories.
The macronutrient breakdown of 120 grams of raw chicken breast is 0% carbs, 21% fat, and 79% protein. This equates to approximately 144 calories.
The percentage of calories from protein in chicken breast varies depending on the cut and cooking method, but it is generally high, ranging from 55% to 80%. For example, a 3.5-ounce (100-gram) serving of cooked chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat, meaning 80% of the calories come from protein.
It is important to note that cooking methods and added ingredients can significantly impact the nutritional profile of chicken breast. For example, cooking in oil or adding marinades, sauces, breading, or batter will increase the total amount of calories, carbs, and fat.
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Fat content: 21% fat
Chicken breast is widely considered a lean protein and a good source of protein without containing much fat. The fat content of chicken breast varies depending on the cut and weight of the meat. For instance, a 3-ounce chicken breast contains 3 grams of fat, while a 120-gram chicken breast contains 21% fat.
Chicken breast is lower in fat and calories than chicken thighs. Chicken skin, however, increases the total fat content. Therefore, skinless chicken breast is recommended for those who want to avoid consuming too much fat.
The recommended serving size for chicken breast is 3 ounces, which provides 140 calories and 3 grams of fat. In comparison, a 3-ounce chicken thigh contains 170 calories and 9 grams of fat.
While chicken breast is a leaner option, some people prefer the taste and texture of chicken thighs. Chicken thighs are also a good source of vitamin B12 and iron, making them a nutritious choice for those with higher iron needs, such as adult women aged 19-50 and pregnant people.
In summary, a 120-gram chicken breast contains 21% fat, which equates to approximately 25 grams of fat (assuming 1 gram equals 0.001 kilograms). This makes it a relatively lean source of protein, especially when compared to other cuts of chicken, such as chicken thighs.
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Portion size: roughly the size of your palm
When it comes to portion sizes, it's important to remember that the serving sizes listed on food labels are not necessarily the recommended portion sizes. They are simply the amounts that people typically consume. The recommended single serving size of chicken is 3 to 4 ounces, or about the size of a deck of playing cards. This is roughly equivalent to the size of your palm.
Using your palm as a guide, a portion of chicken breast weighing around 120 grams would be slightly larger than the recommended serving size. This portion would provide about 144 calories, with a macronutrient breakdown of 0% carbs, 21% fat, and 79% protein.
If you're aiming for a more precise measurement, you can use kitchen tools like measuring cups, spoons, or a digital scale. A 3-ounce serving of cooked chicken, which is just over half a cup or about 85 grams, would be slightly smaller than your palm. On the other hand, a 4-ounce serving, which is about 3/4 cup or 133 grams, might be a closer match to the size of your palm.
It's worth noting that the calorie count can vary depending on the cooking method and any additional ingredients used, such as oil. For example, grilled chicken with minimal oil would have a lower calorie count than chicken cooked with a significant amount of oil.
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Frequently asked questions
120g of raw chicken breast contains 144 calories, while cooked chicken breast contains approximately 193 calories.
For every 120g of chicken breast, the macronutrient breakdown is 0% carbs, 21% fat, and 79% protein.
There is approximately 37.2g of protein in 120g of cooked chicken breast.
Yes, the calorie count of chicken breast can vary depending on the cooking method and any additional ingredients used, such as oil. For example, grilled chicken breast may have fewer added calories compared to fried chicken breast.
