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Chicken breast protein is the main reason this cut is so popular: according to USDA data, a 3-ounce serving of grilled skinless chicken breast has about 26 grams of protein, roughly half the Daily Value, for about 128 calories and under 3 grams of fat. It is also a strong source of niacin, vitamin B6 and selenium. Below are the USDA chicken breast nutrition facts, how skin, cooking method and added solutions change the numbers, and the USDA chicken breast internal temperature for safe eating.
Peptide Labs does not sell chicken or meat products. This article is general nutrition information, not medical advice.
Key Takeaways
- Three ounces of grilled skinless chicken breast has about 26 grams of protein and 128 calories in USDA data.
- The same serving covers about 64% of the Daily Value for niacin, 58% for vitamin B6 and 44% for selenium.
- Eating the skin adds fat and calories but little protein.
- Breasts packed with an added solution can carry about four times the sodium of plain chicken.
- USDA says to cook chicken to 165 degrees Fahrenheit, checked with a food thermometer, and not to wash raw chicken.
Chicken breast protein and nutrition per serving
The table uses the USDA FoodData Central SR Legacy entry for skinless, boneless chicken breast, meat only, grilled (FDC 171534), with the USDA 3-ounce (85-gram) portion. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (grilled skinless chicken breast) | Per 3 oz (85 g) | % Daily Value |
|---|---|---|
| Calories | 128 | Not applicable |
| Protein | 26.0 g | 52% |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.8 g | 4% |
| Carbohydrate | 0 g | 0% |
| Cholesterol | 88 milligrams | 29% |
| Sodium | 44 milligrams | 2% |
| Niacin (vitamin B3) | 10.3 milligrams | 64% |
| Vitamin B6 | 0.98 milligrams | 58% |
| Selenium | 24.1 micrograms | 44% |
| Pantothenic acid | 1.45 milligrams | 29% |
| Phosphorus | 219 milligrams | 18% |
| Choline | 95 milligrams | 17% |
| Potassium | 332 milligrams | 7% |
| Zinc | 0.8 milligrams | 7% |
Like other animal proteins, chicken supplies all nine essential amino acids. It has no carbohydrate or fiber, and it is low in iron and zinc compared with red meat; our guides to zinc-rich foods and vitamin B12 foods cover those nutrients in more depth. Chicken breast is one of many options in our roundup of protein-rich foods, alongside dairy picks such as Greek yogurt and cottage cheese.
Chicken breast calories: skin, cooking method and raw vs cooked
How much protein in chicken breast you get per bite depends on what is being weighed. Cooking drives out water, so cooked chicken carries more protein per gram than raw chicken. The skin adds mostly fat. Here is how the USDA SR Legacy entries compare:
| Chicken breast (USDA SR Legacy) | FDC ID | Serving | Calories | Protein | Fat |
|---|---|---|---|---|---|
| Skinless, grilled | 171534 | 3 oz (85 g) | 128 | 26.0 g | 2.7 g |
| Meat only, roasted | 171477 | 100 g | 165 | 31.0 g | 3.6 g |
| Meat only, roasted | 171477 | Half breast (86 g) | 142 | 26.7 g | 3.1 g |
| Meat and skin, roasted | 171075 | 3 oz (85 g) | 167 | 25.3 g | 6.6 g |
| Skinless, raw | 171077 | 4 oz (113 g) | 136 | 25.4 g | 3.0 g |
| Skinless, with added solution, grilled | 171536 | 3 oz (85 g) | 126 | 25.1 g | 2.9 g |
The often-quoted figure of 165 calories and 31 grams of protein refers to 100 grams of roasted breast meat without skin. Three ounces of roasted breast with the skin on has about 39 more calories than the grilled skinless serving and more than twice the fat, with about 2 grams of saturated fat. Breading, frying in oil and creamy sauces add more. If you track food, weigh chicken the same way every time (raw or cooked) and use the matching USDA entry, or the numbers will drift.
Moist cooking methods land in the same range. USDA lists braised skinless breast (FDC 171140) at about 133 calories and 27.3 grams of protein per 3 ounces, and stewed breast meat (FDC 171478) at about 128 calories and 24.6 grams. Another way to compare cuts is protein per 100 calories: grilled skinless breast works out to about 20 grams, while roasted breast with skin is closer to 15 grams, because the skin adds calories from fat rather than protein.
Reading chicken breast nutrition labels
Packaged chicken labels can look different from the USDA figures above for a few ordinary reasons. These checks make the comparison fair:
- Raw or cooked weight: see whether the serving on the label refers to raw or cooked chicken, since the same piece weighs less after cooking.
- Ingredient list: plain chicken should list only chicken. Words such as broth, salt, sodium phosphate or seasoning mean something was added.
- Serving size: many labels use 4 ounces of raw chicken, while USDA tables often use 3 ounces of cooked chicken or 100 grams.
- Prepared products: breaded tenders, nuggets and marinated strips carry added carbohydrate, fat and sodium, so read their Nutrition Facts panel rather than assuming plain-breast values.
Sodium and added solutions
Plain chicken breast is naturally low in sodium: about 44 milligrams per grilled 3-ounce serving in the USDA entry. Some raw chicken is sold with an added solution of water, salt and other ingredients to keep it moist. USDA’s grilled entry for breast with added solution lists about 183 milligrams of sodium per 3 ounces, roughly four times more. Rotisserie and deli chicken are often seasoned as well. The package label is the place to check, especially if a clinician has asked you to watch sodium.
Chicken breast internal temperature and safe handling
Raw chicken can carry Salmonella and Campylobacter. The USDA Food Safety and Inspection Service (FSIS) gives clear rules:
- Cook to 165 degrees Fahrenheit. FSIS sets 165 degrees Fahrenheit as the safe minimum internal temperature for chicken, measured with a food thermometer in the thickest part of the breast. Color and clear juices are not reliable signs.
- Do not wash raw chicken. USDA and the CDC say rinsing raw chicken can spread germs around the sink and kitchen; cooking to the right temperature is what makes it safe.
- Keep raw chicken separate. Use a separate cutting board and wash hands, boards and utensils after handling raw poultry, per CDC food safety advice.
Where chicken breast fits in an eating pattern
Chicken breast is a lean, versatile protein that works in many dietary patterns. It is a common choice for people eating smaller portions on GLP-1 medicines who want protein in each meal (see our GLP-1 diet guide), and it pairs well with whole grains; our sibling guide to brown rice covers that side of the plate. For quick options between meals, see our protein snack ideas, and for powders, our whey guide. Variety matters too: rotating chicken with fish, beans, eggs and dairy brings in fiber, iron, omega-3 fats and calcium that chicken breast lacks.
Frequently Asked Questions
How much protein is in a chicken breast?
USDA data list about 26 grams in 3 ounces of grilled skinless breast and about 27 grams in a roasted half breast of 86 grams. Larger breasts contain proportionally more.
How many calories are in chicken breast?
About 128 calories per 3 ounces grilled without skin, or 165 calories per 100 grams roasted without skin, in USDA data.
Is chicken breast protein a complete protein?
Yes. Like other animal proteins, chicken provides all nine essential amino acids.
Does cooking chicken change its protein?
Cooking removes water, so cooked chicken has more protein per gram than raw. The total protein in the piece stays about the same.
What is the safe internal temperature for chicken breast?
USDA FSIS says 165 degrees Fahrenheit, measured with a food thermometer in the thickest part of the breast.
Should I wash raw chicken before cooking?
No. USDA and the CDC advise against it because rinsing spreads germs around the kitchen.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, High Protein Breakfast: USDA Protein Values and Healthy Breakfast Ideas, B12 Foods: Animal, Fortified and Vegan Sources Ranked.