Chicken Breast
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.
Variants (6)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Niacin2.3 mg15% DV
- Vitamin B60.16 mg10% DV
- Vitamin B120.06 mcg2% DV
- Riboflavin0.02 mg2% DV
- Thiamin0.01 mg<1% DV
- Folate0.85 mcg<1% DV
- Sodium884.0 mg38% DV
- Copper0.20 mg22% DV
- Phosphorus217.6 mg17% DV
- Selenium5.2 mcg9% DV
- Magnesium30.6 mg7% DV
- Potassium268.6 mg6% DV
- Zinc0.51 mg5% DV
- Iron0.26 mg1% DV
- Manganese0.03 mg1% DV
- Calcium3.4 mg<1% DV
- Cholesterol30.6 mg
- Monounsaturated Fat0.14 g
- Saturated Fat0.11 g
- Polyunsaturated Fat0.05 g
- Glutathione~13 mg
Score · 79/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Sodium45% DV
- Copper26% DV
- Phosphorus21% DV
- Niacin17% DV
- Vitamin B611% DV
Overview
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.
Health Benefits (5)
- Supports muscle mass preservation and strength maintenance with agestrongHigh-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
- Enhances metabolic rate and supports weight managementstrongHigh thermic effect of protein (20-30% of calories burned during digestion) combined with low caloric density promotes satiety and thermogenesis, supporting metabolic flexibility
- Supports antioxidant defense and cellular stress resiliencestrongSelenium (6.1 mcg) is essential for glutathione peroxidase synthesis, protecting cells from oxidative damage and supporting redox balance in aging tissues
- Supports DNA repair and metabolic energy productionstrongNiacin (2.74 mg) functions as a coenzyme for NAD+-dependent enzymes regulating DNA repair, mitochondrial function, and cellular energy metabolism
- Promotes bone health through phosphorus-mineral balancemoderatePhosphorus (256 mg) works synergistically with calcium and magnesium to maintain bone mineral density and support osteoblast function
Food Pairings
- ·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
Practical Tips
- ·Choose skinless breast over bone-in or skin-on varieties to minimize saturated fat intake while retaining protein density; refrigerate immediately after purchase and use within 2-3 days
- ·Avoid charring or high-heat dry cooking methods; instead poach, steam, or bake at ≤350°F to prevent formation of advanced glycation end products (AGEs) that promote inflammation
- ·Trim any visible white tendon or connective tissue before cooking to reduce chewy texture and improve digestibility
- ·Portion to 120-150g per meal (roughly palm-sized) for optimal muscle protein synthesis stimulation; larger portions don't increase synthesis further but increase caloric intake
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other poultry meats
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.
What people ask about chicken breast
What is chicken breast?
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.
Is chicken breast healthy?
Chicken Breast scores 79/100 in Formulate, making it a solid choice. Its strongest contributions come from Sodium, Copper, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is chicken breast high in protein?
Moderately — it contributes meaningful protein. A 85 g serving provides about 14.3 g of protein (~29% of the 50 g daily value).
Is chicken breast high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in chicken breast?
In a 85 g serving, chicken breast is highest in Sodium (~38% DV), Copper (~22% DV), Phosphorus (~17% DV), Niacin (~15% DV).
Is chicken breast keto-friendly?
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).
When is the best time to eat chicken breast?
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
How much chicken breast should I eat?
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.
What pairs well with chicken breast?
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.
Supplements that mirror Chicken Breast's nutrient profile
Encyclopedia entries that supply the same signature nutrients chicken breast contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Chicken Breast
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.