scored 77/100
Also known as chicken, boneless chicken
Chicken breast is a lean, high-protein poultry staple providing 16.8g of protein per 100g with minimal fat and carbohydrates, making it a cornerstone protein source for longevity-focused nutrition.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 77.
Less a 2.0 anti-nutrient penalty (high sodium).
Chicken breast has been a dietary staple across cultures for centuries, valued for its affordability and nutritional density. As one of the leanest animal proteins available, it delivers substantial muscle-supporting amino acids with a minimal caloric footprint—80 calories per 100g—making it ideal for weight management and metabolic health. The micronutrient profile is notable for selenium (6.1 mcg), a critical cofactor for glutathione peroxidase antioxidant defenses, and niacin (2.74 mg), essential for DNA repair and cellular energy metabolism. Phosphorus and magnesium support bone mineralization and cellular ATP production. The low fat content (0.39g) reduces saturated fat intake while preserving bioavailable B vitamins crucial for methylation cycles and mitochondrial function. For longevity strategies, chicken breast serves as a lean protein vehicle to support muscle mass preservation during aging, enhance satiety for metabolic regulation, and provide micronutrients that support antioxidant defense systems without excess inflammatory potential from processed meats.
High-quality complete protein (all essential amino acids) with 16.8g per 100g stimulates muscle protein synthesis via mTOR signaling, critical for combating sarcopenia in aging populations
High thermic effect of protein (20-30% of calories burned during digestion) combined with low caloric density promotes satiety and thermogenesis, supporting metabolic flexibility
Selenium (6.1 mcg) is essential for glutathione peroxidase synthesis, protecting cells from oxidative damage and supporting redox balance in aging tissues
Niacin (2.74 mg) functions as a coenzyme for NAD+-dependent enzymes regulating DNA repair, mitochondrial function, and cellular energy metabolism
Phosphorus (256 mg) works synergistically with calcium and magnesium to maintain bone mineral density and support osteoblast function
Post-exercise muscle protein synthesis window (0-2 hours) is maximized by chicken breast's complete amino acid profile; however, chicken is anytime-suitable for metabolic benefits
Breaks a fast
Timing flexibility: can be consumed at any meal to support steady satiety and protein distribution; evidence suggests spreading protein across meals (25-40g per meal) optimizes muscle synthesis in older adults better than single large doses
Per 100 g of the default form. Bars show how much higher or lower chicken breast is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
Chicken Breast is classified as a poultry (meat). Chicken breast is a lean, high-protein poultry staple providing 16.8g of protein per 100g with minimal fat and carbohydrates, making it a cornerstone protein source for longevity-focused nutrition.
Chicken Breast scores 77/100 in Formulate, making it a solid choice. Its strongest contributions come from Sodium, Biotin, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 85 g serving provides about 14.3 g of protein (~29% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, chicken breast is highest in Sodium (~38% DV), Biotin (~28% DV), Copper (~22% DV), Phosphorus (~17% DV), Pantothenic Acid (~17% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.9 g of net carbs (1.9 g total minus 0 g fiber).
Best after a workout. Post-exercise muscle protein synthesis window (0-2 hours) is maximized by chicken breast's complete amino acid profile; however, chicken is anytime-suitable for metabolic benefits
A typical serving is around 85 g (~68 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating chicken breast alongside several other meat sources.
Chicken Breast pairs nicely with: Pair with leafy greens (spinach, kale) because their vitamin K and folate enhance bone mineralization and support the DNA repair processes that niacin initiates; Combine with tomatoes or red peppers because their lycopene and vitamin C enhance selenium absorption and amplify antioxidant defense via synergistic polyphenol interactions; Serve with mushrooms (especially shiitake) because their ergothioneine and polysaccharides provide complementary antioxidant and immune-supporting compounds that work alongside chicken's selenium; Pair with garlic because its allicin compounds enhance sulfur metabolism and support glutathione synthesis, amplifying the antioxidant benefits of chicken's selenium.
High sodium.
Encyclopedia entries that supply the same signature nutrients chicken breast contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients chicken breastcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.