Chicken, broiler or fryers, breast, skinless, boneless, meat only, with added solution, cooked, braised

Chicken breast is one of the most widely consumed cuts of poultry around the world, prized for its lean profile and high‑quality protein content. Broiler or fryer chickens are birds specifically raised for meat production; they are typically slaughtered at a young age (about 6–8 weeks) when the meat is tender and mild in flavor. Commercial chicken breast sold in markets usually has had a small added solution of salt and sometimes a light brine to enhance moisture and juiciness during cooking—a factor that slightly increases sodium content but improves taste and texture. The term "skinless, boneless" indicates that both the skin and bones have been removed at processing, reducing fat content and making the meat easier to cook and eat, especially in dishes where simplicity and speed are priorities. Historically, chicken has been a staple animal protein in many cultures, from ancient Mediterranean civilizations to Asia and the Americas. As poultry farming intensified in the 20th century, selective breeding and optimized feed made broiler chickens more efficient to raise, increasing the availability of cuts like breast meat. Today, chicken breast is ubiquitous in grocery stores, restaurants, and home kitchens alike, used in everything from stir‑fries to soups, salads, and grilled entrées. Variations of chicken breast preparations include grilled, roasted, boiled, sautéed, braised, and poached. Each method influences the texture and nutrient retention of the meat, with gentler cooking techniques like braising often preserving more moisture and reducing the need for added fats. Different culinary traditions use chicken breast in distinct ways. In American cuisine, it often features in grilled sandwiches, barbecues, or baked in casseroles. In Asian cuisines, it may be sliced thin and stir‑fried with vegetables and soy‑based sauces. Mediterranean diets incorporate it in salads with olive oil and herbs like rosemary and oregano. Despite these culinary twists, the core nutritional attributes remain consistent: high protein, low fat, and zero carbohydrates in its lean, skinless form. This versatility has made chicken breast especially popular among athletes, people managing body weight, and those pursuing heart‑healthy diets. From a production perspective, broiler chickens are raised in controlled environments where feed, health monitoring, and growth rates are optimized for efficiency. Advances in poultry nutrition research, such as the use of phytobiotic feed additives, aim to enhance gut health and immunity in flocks, potentially improving both animal welfare and meat quality. This ongoing research, though largely focused on the production side, underscores the importance of animal health practices in delivering nutritious and safe chicken products to consumers.

The nutrition profile of cooked, braised, skinless, boneless chicken breast reflects its status as a lean and nutrient‑dense protein source. Per 3‑oz (85g) serving, it provides ~123 calories, with approximately 24 grams of high‑quality protein, making this cut an excellent choice for those seeking to meet daily protein needs with minimal calories and fat. Protein in chicken breast contains all nine essential amino acids, qualifying it as a "complete protein" ideal for muscle maintenance and repair. Protein contributes roughly 78% of the total calories in this cut, emphasizing its role as a core macronutrient. Fat content in this form of chicken breast is low, with about 3.1 g total fat per serving, of which ~1 g is saturated fat. Saturated fat levels are important because high intakes are associated with elevated LDL cholesterol levels; the low saturated fat content here aligns with heart‑healthy dietary patterns recommended by authorities like the American Heart Association. Trans fats are negligible (around 0.01 g) and are not a meaningful contributor to the nutritional profile, as expected in unprocessed poultry. Carbohydrates and sugars are essentially absent (0 g carbs), which is typical for animal meats. This makes chicken breast suitable for low‑carbohydrate and ketogenic diets. Sodium content, owing partly to the added solution during processing, is ~146 mg per serving, which is moderate and should be factored into overall dietary sodium targets, especially for those monitoring blood pressure. Micronutrient content adds significant value beyond protein. This cut provides small but meaningful amounts of vitamin B6, niacin (vitamin B3), and selenium—nutrients involved in energy metabolism and antioxidant defenses. Selenium levels in chicken breast are noteworthy as they contribute substantially toward daily requirements and support thyroid function and immunity. Iron and potassium are present in modest amounts, aiding oxygen transport and fluid balance. Amino acid composition shows balanced representation across essential and non‑essential types, with higher lysine and leucine levels—amino acids critical for muscle protein synthesis. When compared to darker meat cuts (like thigh), breast meat is lower in total fat and calories, though still rich in protein. For example, a similar quantity of chicken thigh can contain upwards of 8–10 g of fat, making breast the leaner protein choice. Overall, braised chicken breast’s nutrient profile emphasizes lean protein with supplementary micronutrients, aligning it with dietary patterns that prioritize balanced macronutrients and heart‑healthy choices. Its versatility allows it to feature in diets from Mediterranean to low‑carb and DASH, underscoring the broad applicability of this staple cut across nutritional goals.

Source: USDA FoodData Central (FDC ID: 171535)