Chicken breast is one of the most popular sources of protein. Many health-conscious people eat chicken breast because it is high in protein and low in fat and calories compared to other meats. Grilled boneless skinless chicken breast, in particular, is a healthy and delicious way to prepare chicken breast. But what exactly is the nutritional value of grilled boneless skinless chicken breast? Let’s take a closer look.
Calories and Macronutrients
A 3-ounce portion of grilled boneless skinless chicken breast contains approximately:
- Calories: 140
- Protein: 26 grams
- Fat: 3 grams
- Carbohydrates: 0 grams
So in a 3-ounce serving you are getting 140 calories, with most of those calories coming from protein. Chicken breast is high in protein, which helps build muscle mass and keeps you feeling full. It has minimal fat and no carbohydrates.
Here is a table summarizing the macronutrients in 3 ounces of grilled chicken breast:
| Macronutrient | Amount |
|---|---|
| Calories | 140 |
| Protein | 26g |
| Fat | 3g |
| Carbohydrates | 0g |
As you can see, grilled chicken breast is high in protein and low in fat and carbs. The protein content helps support muscle growth and keeps you feeling fuller for longer after eating.
Vitamins and Minerals
In addition to its macronutrients, grilled chicken breast contains a variety of important micronutrients:
- Niacin – 9% DV
- Vitamin B6 – 15% DV
- Pantothenic acid – 4% DV
- Magnesium – 5% DV
- Phosphorus – 15% DV
- Potassium – 6% DV
- Zinc – 6% DV
- Selenium – 24% DV
Some key vitamins and minerals provided by chicken breast include B vitamins like niacin, vitamin B6, and pantothenic acid. These B vitamins help support energy levels and cellular function.
Chicken breast also contains the minerals phosphorus, magnesium, potassium, zinc, and selenium. Phosphorus supports bone health while magnesium supports immune function, heart health, muscle function, and more. The mineral zinc aids immunity and cell growth.
While it does not contain a tremendous amount of any single vitamin or mineral, chicken breast provides useful amounts of many important micronutrients.
Here are the percentages of the daily values for the key vitamins and minerals in a 3 ounce serving of chicken breast:
| Vitamin/Mineral | % Daily Value |
|---|---|
| Niacin | 9% |
| Vitamin B6 | 15% |
| Pantothenic acid | 4% |
| Magnesium | 5% |
| Phosphorus | 15% |
| Potassium | 6% |
| Zinc | 6% |
| Selenium | 24% |
Common Questions
Here are answers to some common questions about the nutritional value of grilled chicken breast:
Is grilled chicken breast healthy?
Yes, grilled chicken breast is very healthy. It is high in protein, low in fat, and contains no carbs. Grilled chicken breast provides a nutritious protein source as part of a balanced diet.
Is grilled chicken breast good for building muscle?
Definitely. Chicken breast is one of the best sources of high-quality protein for building muscle. The protein supports muscle protein synthesis and helps your body recover after strength training.
Is grilled chicken breast good for weight loss?
Grilled chicken breast can be an excellent food for weight loss. It is low in calories and fat while providing filling protein that supports appetite control. Just be mindful of any high-calorie sauces or seasonings added.
Is grilled chicken breast gluten-free?
Yes, plain grilled chicken breast is naturally gluten-free. Be aware of any marinades or seasonings added that may contain gluten.
Does grilled chicken breast have carbs?
Plain grilled chicken breast contains no carbohydrates. Make sure no breading or high-carb sauces are added on if strictly limiting carb intake.
Benefits of Grilled Chicken Breast
Here are some of the top benefits of incorporating grilled chicken breast into your diet:
- High in protein to support muscle growth and satisfaction.
- Low in calories and fat, supporting weight control.
- Contains B vitamins for energy and magnesium for bone health.
- Provides selenium, an antioxidant that protects cells.
- Easy to add to salads, wraps, bowls and more.
- More flavorful than plain chicken breast.
The high protein and vitamin content coupled with the low calories make grilled chicken an excellent regular protein choice as part of an overall balanced and healthy diet.
Simple Ways to Prepare Grilled Chicken Breast
Here are some easy ideas for preparing delicious grilled chicken breast:
- Rub with olive oil, salt, pepper, and your favorite herbs/spices before grilling. Try garlic powder, rosemary, paprika or cumin.
- Marinate chicken for 30 minutes before grilling in a mix of oil, vinegar, mustard, and desired seasonings.
- For a Greek chicken, marinate in oil, lemon juice, oregano, and garlic. Grill and serve with tzatziki sauce.
- For an Asian chicken, marinate in soy sauce, honey, garlic, and ginger. Brush on a teriyaki glaze while grilling.
- Get creative with pineapple salsa, pesto, BBQ sauce, chimichurri or other homemade sauces on your chicken after grilling.
Pair your grilled chicken breast with roasted vegetables, greens, beans, or grains like quinoa or brown rice for a complete meal. Meal prep several days’ worth of chicken to have ready for easy lunches and dinners throughout the week.
Conclusion
Grilled boneless skinless chicken breast is a healthy, protein-packed addition to any diet. A 3-ounce serving contains 140 calories and 26 grams of protein along with important vitamins and minerals. Grilled chicken breast benefits muscle building, weight management, and overall nutrition. Combine it with healthy sides and sauces for delicious, well-balanced meals. Grilled chicken breast is tasty and nutritious.