Chicken Breast Protein – Nutrition Facts & Benefits
Chicken breast is one of the best natural sources of protein. Per 100 g, it provides approx. 31 g of high-quality protein with very low fat content.
Things worth knowing about "Chicken breast protein"
Chicken breast is one of the best natural sources of protein. Per 100 g, it provides approx. 31 g of high-quality protein with very low fat content.
What Is Chicken Breast Protein?
Chicken breast is widely recognized as one of the most valuable and popular protein sources in human nutrition. Per 100 g raw, it provides approximately 31 g of protein with a very low fat content of around 3–4 g. This makes it a so-called lean protein source, which is particularly recommended in sports nutrition, muscle building, and weight management.
Nutritional Profile
100 g of cooked chicken breast contains on average:
- Protein: approx. 30–32 g
- Fat: approx. 3–5 g
- Carbohydrates: approx. 0 g
- Calories: approx. 150–165 kcal
- Cholesterol: approx. 85 mg
In addition, chicken breast provides important micronutrients such as Vitamin B3 (Niacin), Vitamin B6, Selenium, Phosphorus, and Zinc.
Biological Value of the Protein
The protein found in chicken breast has a high biological value, meaning the body can use it efficiently to synthesize its own proteins. The biological value of chicken breast protein is approximately 79–80 (compared to the reference value of 100 for whole egg). It contains all essential amino acids that the body cannot produce on its own and must obtain from food, including leucine, isoleucine, and valine – the so-called branched-chain amino acids (BCAAs), which are especially important for muscle development.
Health Benefits
- Muscle building and preservation: High-quality protein supports muscle protein synthesis, especially when combined with resistance training.
- Weight management: Protein-rich meals promote a longer feeling of fullness and can help regulate appetite.
- Bone health: Protein contributes to the maintenance of bone mass, particularly in older adults.
- Immune function: Amino acids such as glutamine are important for a healthy immune response.
- Low-calorie diet: Due to its low fat content, chicken breast is ideal for calorie-reduced diets.
Recommended Protein Intake
According to the World Health Organization (WHO) and major nutrition societies, the recommended daily protein intake for adults is approximately 0.8 g per kg of body weight. For athletes and individuals with higher muscle-building needs, recommendations can rise to 1.2–2.0 g per kg of body weight. A standard chicken breast portion of approximately 150 g can already cover a significant part of this daily requirement.
Preparation and Tips
The method of preparation influences the nutritional value of chicken breast. Recommended methods include:
- Steaming or boiling (preserves the most nutrients)
- Grilling (requires little added fat)
- Baking in the oven (gentle and low-fat)
Deep-frying or cooking in large amounts of fat is not recommended, as this significantly increases the calorie content and reduces the health benefit of this lean protein source.
Comparison with Other Protein Sources
Compared to other animal protein sources, chicken breast stands out for its high protein content combined with low fat and calorie levels:
- Chicken breast: approx. 31 g protein / 100 g, approx. 3 g fat
- Lean beef: approx. 26 g protein / 100 g, approx. 5 g fat
- Tuna (in water): approx. 26 g protein / 100 g, approx. 1 g fat
- Salmon: approx. 20 g protein / 100 g, approx. 13 g fat
- Cottage cheese: approx. 11 g protein / 100 g, approx. 4 g fat
References
- USDA FoodData Central: Chicken, broilers or fryers, breast, meat only, cooked, roasted. U.S. Department of Agriculture, 2023. Available at: fdc.nal.usda.gov
- Stokes T. et al.: Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 2018;10(2):180. doi:10.3390/nu10020180
- World Health Organization (WHO): Protein and Amino Acid Requirements in Human Nutrition. WHO Technical Report Series, No. 935. Geneva, 2007. Available at: www.who.int
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