The 4 oz (113 g) boneless skinless chicken breast is a popular choice among health-conscious individuals and fitness enthusiasts. Its calorie content and rich nutritional profile make it an ideal food for those who want to maintain a healthy weight and muscle mass.
Chicken breasts are a great source of protein, vitamins, and minerals. One serving of 4 oz (113 g) boneless skinless chicken breast provides 130 calories, 26 g of protein, and less than 1 g of fat.
In this article, we'll discuss the nutritional benefits of chicken breasts, its cooking methods, and some healthy recipe ideas.
Chicken Breast Nutrition Facts
Chicken breasts are a rich source of nutrients that support muscle growth and overall health. Here are some nutritional facts per 4 oz (113 g) serving of boneless skinless chicken breast:
- calories: 130
- Protein: 26 g
- Fat: 0.6 g
- Carbohydrate: 0 g
- Vitamin B6: 12% of the Daily Value (DV)
- Iron: 3% of the DV
Calorie Content of 4 oz Boneless Skinless Chicken Breast
One serving of 4 oz (113 g) boneless skinless chicken breast contains 130 calories, which is relatively low compared to other meats. If you're watching your calorie intake, chicken breasts are a great food choice as they are nutrient-dense and satiating. You can pair them with a variety of vegetables and complex carbohydrates to create a well-balanced and satisfying meal.
Protein Content in 4 oz Boneless Skinless Chicken Breast
Chicken breasts are high in protein, which is essential for muscle growth and repair. One serving of 4 oz (113 g) boneless skinless chicken breast contains 26 g of protein, making it an excellent protein source for fitness enthusiasts and athletes. Pairing chicken breasts with complex carbohydrates such as brown rice or quinoa can provide the body with the necessary energy to fuel workouts and support muscle growth.
Fat Content in 4 oz Boneless Skinless Chicken Breast
Chicken breasts are low in fat, making them a great food choice for those who want to reduce their calorie intake and maintain a lean body. One serving of 4 oz (113 g) boneless skinless chicken breast contains less than 1 g of fat, which is mostly unsaturated fat. Unsaturated fats are essential for heart health and can help lower cholesterol levels.
Carbohydrate Content of 4 oz Boneless Skinless Chicken Breast
Chicken breasts are low in carbohydrates, making them an ideal food for those who follow a low-carb diet or want to manage their blood sugar levels. One serving of 4 oz (113 g) boneless skinless chicken breast contains no carbohydrates, making it an excellent protein source for people with diabetes or insulin resistance.
Vitamin B6 Benefits of Chicken Breast
Chicken breasts are rich in vitamin B6, a water-soluble vitamin that plays a key role in energy metabolism and brain function. One serving of 4 oz (113 g) boneless skinless chicken breast provides 12% of the Daily Value (DV) of vitamin B6. Adequate vitamin B6 intake can help reduce the risk of heart disease, cognitive decline, and depression.
Iron Content in 4 oz Boneless Skinless Chicken Breast
Chicken breasts are a good source of iron, an essential mineral that supports the production of hemoglobin and myoglobin. One serving of 4 oz (113 g) boneless skinless chicken breast provides 3% of the DV of iron. Iron deficiency can lead to anemia, fatigue, and impaired immune function.
Chicken Breast Cooking Methods
There are several ways to cook chicken breasts, depending on your preferences and cooking skills. Here are some popular cooking methods:
- Bake: Preheat your oven to 450°F (230°C) and place the chicken breasts in a baking dish. Season with your favorite herbs and spices and bake for 20-25 minutes or until the internal temperature reaches 165°F (74°C).
- Grill: Preheat your grill to medium-high heat and brush the chicken breasts with olive oil. Season with salt and pepper and grill for 6-8 minutes per side or until fully cooked.
- Pan-fry: Heat a skillet over medium-high heat and add a tablespoon of olive oil. Season the chicken breasts with your favorite seasonings and cook for 6-8 minutes per side or until browned and cooked through.
Healthy Chicken Breast Recipe Ideas
Chicken breasts are versatile and can be prepared in many delicious ways. Here are some healthy recipe ideas to try:
- Grilled chicken skewers with vegetables
- Baked lemon herb chicken breasts
- Chicken and vegetable stir-fry
- Chicken fajitas with avocado salsa
- Chicken and sweet potato curry
Benefits of Chicken Breast
Chicken breasts offer a wide range of health benefits, including:
- High-quality protein for muscle growth and repair
- Vitamins and minerals for overall health
- Low in calories and fat for weight management
- Low in carbohydrates for blood sugar control
- Easy to prepare and versatile for meal planning
Chicken breasts are a great source of protein, vitamins, and minerals. One serving of 4 oz (113 g) boneless skinless chicken breast provides 130 calories, 26 g of protein, and less than 1 g of fat.
5 Frequently Asked Questions About Boneless Skinless Chicken Breast
1. How many calories are in 4 oz (113g) of boneless skinless chicken breast?
There are 130 calories in 4 oz (113 g) of boneless skinless chicken breast.
2. Is boneless skinless chicken breast a healthy choice?
Yes, boneless skinless chicken breast is a healthy choice. It is low in fat and calories, while being an excellent source of protein.
3. How should boneless skinless chicken breast be cooked?
Boneless skinless chicken breast can be cooked in a variety of ways, including grilling, baking, sautéing, and poaching. It is important to cook the chicken until it reaches an internal temperature of 165°F (74°C) to ensure it is safe to eat.
4. How can I add flavor to boneless skinless chicken breast?
There are many ways to add flavor to boneless skinless chicken breast, including marinating it in a flavored liquid, rubbing it with herbs and spices, or topping it with a flavorful sauce or salsa.
5. How does boneless skinless chicken breast compare to other types of chicken?
Boneless skinless chicken breast is one of the leanest cuts of chicken, with significantly fewer calories and less fat than dark meat cuts like thighs and drumsticks.