Manufacturers use Nutrition Facts to provide information on the nutritional content of packaged food details such as calories, fat, proteins, carbohydrates, fiber, Sodium, cholesterol, vitamins, minerals, and other nutrients.
According to QSR Web, nutrition labels can have up to 20% marginal error in their reporting. This means that the nutrition labels can be wrong by 20% on either side of the scale, and it’s ok (source).
How many Calories are in a Chicken Breast?
Calorie counts are one of the most common ways people use nutrition facts labels. A calorie is a unit of energy that comes from food. It’s the energy needed to raise the temperature of 1 gram of water by 1 degree Celsius (1°C). One calorie equals 4.2 kilojoules (kJ), so a 100g serving of chicken breast contains approximately 70 calories.
But, if you’d rather just let a nutrition calculator tally it up for you, my favorite one is Cronometer.
How much Protein is in a Chicken Breast?
Protein is an essential nutrient that helps build muscle tissue, maintain healthy skin and hair, and support the immune system.
You can use something like Cronometer to figure out how many grams of Protein are in your serving of chicken breast. Since it depends on the ounces of chicken breast you intend to eat, we can start there.
Every 4 ounces of chicken breast (with the skin removed before cooking) contains approximately 35 grams of Protein. So, if you’re eating more or less chicken breast in your meal, you can figure out how much Protein is in the portion size of chicken breast you are planning to eat.
How much Fat is in a Chicken Breast?
Fat provides energy for the body, supports cell function, hormone function, and so much more. So, ensuring we have enough dietary Fat in our daily diet is essential to living a healthy life.
Chicken breasts are generally leaner meat and don’t tend to have a lot of Fat unless you leave the skin on the breast when cooking.
In a 4-ounce serving of chicken breast (with skin removed before cooking), there are approximately 5 grams of Fat. Not a whole lot!
That means you’ll want to add Fat into your meal another way, whether via a liquid fat or a fattier cut of meat.
How many Carbohydrates are in a Chicken Breast?
Carbs also provide our body energy, but it’s generally an energy source quicker to use than Fat. Foods with more carbs than others are bread, cereals, rice, pasta, potatoes, and starchy vegetables.
Protein sources tend to be on the end of no carbs (unless you add something to it in the form of a marinade).
Chicken breast is no different in this regard and contains 0 grams of Protein per 4 ounces of meat.
How much Sodium is in a Chicken Breast?
Sodium is an essential nutrient found in salt. It is also needed by the body to regulate fluid levels and maintain normal blood pressure. It’s also known as sodium chloride.
Depending on how you prepare your chicken breast, and for the sake of this article that you’re cooking it plainly, 4 ounces of chicken breast with the skin removed before cooking will contain roughly 28mg of Sodium.
Nutrition Facts of Chicken Breast Conclusion
Chicken breast is one of the leanest cuts of meat that packs a massive punch of Protein with a minimal impact of Fat and no carbs. The leanness of chicken breast makes it the choice of bodybuilders to put on muscle without adding Fat or carbs to derail their progress.