Raw chicken breast: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: raw
Raw chicken breast: 120 kcal, 22.5 g protein, 2.6 g fat and 0 g carbohydrate per 100 g. A typical portion is 1 fillet (150 g): about 180 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin B3 (niacin) · 64%
- High in vitamin B6 · 62%
- High in protein · 45%
- High in selenium · 41%
- High in phosphorus · 30%
- Good source of vitamin B2 (riboflavin) · 15%
- Good source of potassium · 11%
- Low in carbohydrate
| Nutrition | per 100 g | % daily value | portion (150 g) | % daily value |
|---|---|---|---|---|
| Calories | 120 kcal | 6% | 180 kcal | 9% |
| Protein | 22.5 g | 45% | 33.8 g | 68% |
| Fat | 2.62 g | — | 3.93 g | — |
| Carbohydrate | 0 g | — | 0 g | — |
| Fibre | 0 g | 0% | 0 g | 0% |
| Sugar(limit) | 0 g | 0% | 0 g | 0% |
| Saturated fat(limit) | 0.56 g | 3% | 0.84 g | 4% |
| Sodium(limit) | 45 mg | 2% | 67.5 mg | 3% |
| Vitamin B3 (niacin) | 9.6 mg | 64% | 14.4 mg | 96% |
| Vitamin B6 | 0.81 mg | 62% | 1.22 mg | 94% |
| Selenium | 22.8 µg | 41% | 34.2 µg | 62% |
| Phosphorus | 213 mg | 30% | 320 mg | 46% |
| Vitamin B2 (riboflavin) | 0.18 mg | 15% | 0.27 mg | 22% |
| Potassium | 334 mg | 11% | 501 mg | 17% |
| Vitamin B12 | 0.21 µg | 9% | 0.32 µg | 13% |
| Magnesium | 28 mg | 8% | 42 mg | 12% |
| Vitamin B1 (thiamine) | 0.09 mg | 8% | 0.14 mg | 12% |
| Zinc | 0.68 mg | 7% | 1.02 mg | 11% |
Typical portion: 1 fillet, 150 g, about 180 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: raw chicken breast, chicken fillet.
About this food: Raw chicken breast
This entry describes skinless, boneless breast meat weighed raw, straight from the tray. That is the cleanest state to log if you cook in bulk: 100 g raw gives 22.5 g of protein and 120 kcal, and you can weigh the portion before it goes into the pan. One fillet from a supermarket pack often runs about 150 g.
Weigh it before cooking and the figure stays honest, because raw meat loses water in the oven or pan, usually around a quarter of its weight. If you weigh it after cooking, switch to the cooked entry. Applying raw values to a lighter cooked piece undercounts the meal, and mixing the two states is the most common reason chicken breast logs look off.
Read the pack. Pieces sold 'with skin' or 'on the bone' are a different product and carry noticeably more fat, and some fillets come in brine, so part of the weight is liquid. Chilled raw fillet keeps about two days in the fridge, and boards and hands need washing after it. Oil in the marinade or in the pan adds a real share of the calories, so a spoonful of it deserves its own line in the log.
What it is high and low in
Raw chicken breast is high in vitamin B3 (niacin) (64%), vitamin B6 (62%), protein (45%), selenium (41%) and phosphorus (30%) per 100 g (share of the daily reference in brackets). It is a good source of vitamin B2 (riboflavin) (15%) and potassium (11%).
It is low in carbohydrate (up to 5 g per 100 g) and fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared raw chicken breast with the five foods in our table that are closest in composition (Raw skinless chicken thigh, Raw turkey breast, Roasted turkey breast, Raw pork loin and Roasted skinless chicken thigh), per 100 g.
Rank among the six: Protein (1 = most): 4th of 6; Calories (1 = fewest): 2nd of 6; Carbohydrate (1 = fewest): 1st of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Raw chicken breast | 120 | 22.5 | 2.6 | 0 | 0 |
| Raw skinless chicken thigh | 121 | 19.7 | 4.1 | 0 | 0 |
| Raw turkey breast | 114 | 23.7 | 1.5 | 0.1 | 0 |
| Roasted turkey breast | 147 | 30.1 | 2.1 | 0 | 0 |
| Raw pork loin | 198 | 19.7 | 12.6 | 0 | 0 |
| Roasted skinless chicken thigh | 179 | 24.8 | 8.2 | 0 | 0 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Raw chicken breast: 120 kcal and 22.5 g protein per 100 g; Boiled chicken breast: 151 kcal and 29 g protein per 100 g; Roasted chicken breast: 165 kcal and 31 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 171077: "Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (raw). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of raw chicken breast?
120 kcal per 100 g, with 22.5 g protein, 2.6 g fat and 0 g carbohydrate. A typical portion (1 fillet, 150 g) has about 180 kcal.
How much protein is in raw chicken breast?
100 g has 22.5 g of protein, which is 45% of a 50 g daily reference, and a typical portion (150 g) has 33.8 g. Protein supplies 79% of its calories.
Which vitamins and minerals does raw chicken breast contain?
The most per 100 g, as a share of the daily reference: vitamin B3 (niacin) 9.6 mg (64%); vitamin B6 0.81 mg (62%); selenium 22.8 µg (41%); phosphorus 213 mg (30%). Every other tracked vitamin or mineral is under 10% or has no USDA value.