How Many Calories Are in 1 Cup of Chicken Breast? A Detailed Look

Chicken breast is one of the most popular lean protein options. It’s versatile, easy to cook, and a great source of protein. But when it comes to calories, how much is actually in a chicken breast? Specifically, how many calories are in 1 cup of cooked chicken breast?

In this article, we’ll take a detailed look at the calorie and nutrition information for chicken breast to answer this question We’ll also provide some tips on how to incorporate chicken breast into a healthy diet.

Calorie Count of Chicken Breast Per Cup

According to the USDA one cup of diced, cooked chicken breast (with no skin) contains

• 148 calories
• 31g protein
• 1.7g fat
• 0g carbs

So in a 1 cup serving, there are 148 calories in chicken breast.

To put this into perspective, here are some examples of other common 1 cup cooked foods and their calorie counts:

• Pasta: 220 calories
• Rice: 205 calories
• Beans: 225 calories
• Vegetables: 25-50 calories

You can see that chicken breast has fewer calories than other protein and starch foods. Its high protein level also helps you feel fuller for longer.

Chicken Breast Nutrition Facts

In addition to being low in calories, chicken breast contains an impressive nutrition profile.

Here are some of the most important minerals and vitamins that can be found in 1 cup of cooked fish without the skin:

• Protein: 31g
• Vitamin B6: 15% DV
• Phosphorus: 15% DV
• Selenium: 24% DV
• Niacin: 43% DV
• Vitamin B12: 6% DV
• Zinc: 6% DV
• Iron: 5% DV

Chicken breast is high in niacin, vitamin B6, vitamin B12, selenium and phosphorus. It’s also an excellent source of lean protein, with a 1 cup serving providing 31g.

The protein in chicken contains all 9 essential amino acids that your body needs. Plus, it has a high biological value, meaning it is efficiently used by your body.

Zinc, iron, and phosphorus are just a few of the minerals that are found in chicken breast. These minerals are important for bone health, immunity, and metabolism.

So in addition to being low-calorie, chicken breast delivers a ton of nutrition in just one serving. It provides high-quality protein, B vitamins, selenium, and essential minerals.

How to Cook Chicken Breast

Chicken breast can be prepared in many ways, including:

• Baked
• Grilled
• Sautéed
• Slow cooked
• Air fried
• Added to soups, salads, wraps, and more

Some tips for cooking juicy, flavorful chicken breast include:

• Don’t overcook – aim for an internal temp of 165F
• Brine it first in saltwater
• Pound it to an even thickness
• Marinate it in sauce, herbs, etc before cooking
• Cook quickly over high heat to sear the outside
• Let it rest for 5-10 mins after cooking

When you cook chicken breast the right way, it stays juicy and doesn’t dry out. Try different herbs, rubs, and ways of cooking your chicken to keep it juicy and tasty.

Health Benefits of Chicken Breast

Here are some of the main health benefits associated with eating chicken breast:

• Builds and repairs muscle – The high protein content promotes muscle growth and maintenance. Protein is essential for rebuilding muscles after exercise.

• Supports weight loss – Chicken is lower in fat and calories than many protein and carbohydrate-rich foods. Plus it is very filling. This makes it ideal for supporting a healthy weight.

• Improves heart health – Chicken contains selenium and niacin which can help reduce cholesterol levels and lower heart disease risk.

• Strengthens bones – The phosphorus, zinc and iron in chicken breast supports bone mineral density and reduces risk of osteoporosis.

• Boosts immunity – Selenium, zinc, iron, vitamin B6 and protein help maintain immune function and fight infection.

As you can see, chicken breast offers some impressive health benefits. It’s especially great for building muscle, supporting weight loss, and keeping your immune system strong.

Tips for Adding Chicken Breast to Your Diet

Here are some simple tips for incorporating chicken breast into your regular diet:

• Use it in salads or wraps for an easy protein-packed lunch
• Make chicken salad with Greek yogurt for a high protein snack
• Meal prep some baked or grilled chicken breast for the week
• Add it to soups, stir fries, casseroles and pasta dishes
• Swap chicken for higher fat meats in your favorite recipes
• Use it in lettuce wrap sandwiches instead of bread
• Top with healthy fats like avocado or olive oil to increase satisfaction
• Pair with veggies and whole grains like brown rice or quinoa

Chicken breast is very versatile, so take advantage by using it in a variety of dishes. It can be used in everything from breakfast to dinner.

Aim for 3-4 ounces per serving and mix up your cooking methods to keep it interesting. Chicken breast makes the perfect lean protein for supporting an active, healthy lifestyle.

Chicken Breast Calories in Perspective

When looking at the calories in chicken breast, it’s important to keep the serving size in mind.

While 148 calories may seem high compared to a cup of vegetables, chicken breast provides far more protein. An equivalent amount of protein from plant sources like beans or tofu would contain a similar amount of calories.

Compared to red meat like beef and pork, chicken breast contains significantly less saturated fat and calories. It’s one of the leanest high protein options.

So while monitoring your portions of chicken is important, it can definitely be part of a healthy, balanced diet. Combined with veggies, whole grains, fruits, and healthy fats, chicken breast provides valuable nutrition without excess calories.

The Bottom Line

So how many calories are in 1 cup of chicken breast? The total comes to 148 calories providing 31g of protein, 1.7g fat, 0g carbs and a variety of beneficial vitamins and minerals.

Chicken breast is one of the most versatile, nutrition-packed lean proteins. It promotes muscle growth, heart health, weight loss and immunity.

Aim for 3-4 ounce portions, prepare it using healthy cooking methods and combine it with nutrient-rich sides. Chicken breast can be enjoyed as part of a healthy diet full of whole, minimally processed foods.