Poultry
raw light meat chicken.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw chicken breastraw white meat chicken
SERVING
CALORIES
114
PROTEIN
23.2g
CARBS
0g
FAT
2.1g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories114kcal—
Protein23.2g46%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.1g3%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol73mg24%
Water74.8g—
MINERALS
Sodium45mg2%
Potassium255mg5%
Calcium11mg1%
Iron0.70mg4%
Magnesium28mg7%
Phosphorus196mg16%
Zinc0.80mg7%
Copper0.04mg4%
Manganese0.01mg0%
Selenium17.8µg32%
VITAMINS
Vitamin A6.0µg1%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.30mg2%
Vitamin K0µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.09mg7%
Niacin (B3)11.4mg71%
Pantothenic acid (B5)0.90mg18%
Vitamin B60.50mg29%
Folate (B9)4.0µg1%
Vitamin B120.30µg13%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality lean protein
- ✓Rich in Vitamin B3 (Niacin) for energy metabolism
- ✓Contains Selenium which supports immune function
- ✓Low in saturated fat compared to dark meat or red meat
- ✓Supports muscle maintenance and growth
COOKING TIPS
In the kitchen.
- 1Cook to a minimum internal temperature of 165°F (74°C) for safety
- 2Pat dry with paper towels before cooking to achieve a better sear
- 3Marinate for at least 30 minutes to enhance flavor and prevent drying out
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator at or below 40°F (4°C)
- Use within 1-2 days of purchase or freeze immediately
- Keep in original packaging or a leak-proof container to prevent cross-contamination
FAQ
Frequently asked questions.
How long does raw chicken last in the fridge?
Raw chicken should be stored in the refrigerator for no more than 1 to 2 days before cooking or freezing.
Can I freeze raw chicken breast?
Yes, raw chicken can be frozen for up to 9 months for best quality, though it remains safe indefinitely if kept constantly frozen.
How can I tell if raw chicken has gone bad?
Check for a sour or ammonia-like smell, a slimy texture, or a greyish/greenish color tint.
What is the best way to thaw frozen chicken?
The safest way is in the refrigerator overnight. You can also use the cold water method or the defrost setting on a microwave.
Should I wash raw chicken before cooking?
No, washing raw chicken can spread bacteria like Salmonella to your sink, countertops, and other surfaces.
What are good substitutes for light meat chicken?
Turkey breast is the closest meat substitute. For plant-based options, tofu, seitan, or soy-based 'chicken' strips work well.
Why is chicken breast considered 'light meat'?
It contains less myoglobin than 'dark meat' (legs/thighs) because the breast muscles are used for quick bursts of energy rather than sustained activity.
Is raw chicken breast gluten-free?
Yes, plain raw chicken is naturally gluten-free. Always check labels if it has been pre-marinated or seasoned.
