Chicken Breast
Chicken breast, low in fat and high in protein, is one of the most popular lean protein sources in the kitchen.
| Basis | raw, skinless, 100 g |
|---|---|
| Food group | Meat, poultry, fish and eggs |
| Practical portion | 1 serving (roughly the size of a palm) |
| Portion (g) | 100 |
| Energy (kcal/100 g) | 120 |
| Protein (g/100 g) | 22.5 |
| Carbohydrate (g/100 g) | |
| Fat (g/100 g) | 2.6 |
| Fibre (g/100 g) | |
| Notable nutrients |
|
| Storage | Raw, on the bottom shelf of the fridge for 1–2 days; cooked, for 3–4 days. Do not defrost on the worktop. |
| Food safety | Do not wash raw chicken; cook it until the inside reaches about 74 °C and prevent cross-contamination. |
Nutrition profile
100 g of raw skinless chicken breast contains roughly 120 kcal and 22–23 g of protein; its fat content is about 2.6 g and it contains no carbohydrate. Because it loses water while cooking, 100 g of cooked breast meat is denser still in protein (about 31 g). The values are approximate averages. Eaten with the skin, fat and energy rise markedly.
Safe preparation in the kitchen
Washing raw chicken under the tap is a common but risky habit: splashing droplets can carry bacteria to the worktop and to nearby food. The right approach is to cook it without washing, since cooking already deals with micro-organisms. The safe internal temperature for chicken is about 74 °C; in practice the thickest part of the meat is expected to lose all its pink colour and its juices to run clear. Boards and knives that have touched raw chicken should not be used for other ingredients.
Storage
Raw chicken can be kept on the bottom shelf of the fridge in a leak-proof container for 1–2 days; for longer it should go into the freezer. Frozen chicken is defrosted in the fridge, not on the worktop. Cooked chicken keeps for 3–4 days in the fridge. Storing cooked meat in a covered container keeps it from drying out, and it should be reheated thoroughly.
Related terms: Beef, Salmon, Egg