You’ve probably heard the claims: “Here’s a diet that tastes great, is easy to follow, and will help you lose weight without any trouble at all.” Or, perhaps its supposed to build muscle, protect your joints or prevent Alzheimers. Whatever the diet and whatever the claim, theres a good chance that it is, indeed, too good to be true.
Recently, high-protein diets have become very popular. This is true whether the protein is taken as a supplement (body builders love protein shakes!) or as a larger-than-usual part of a healthy diet (like on The Zone, Atkins, or Paleo Diets).
Perhaps youre curious about one of these diets or have already tried them— did you ever wonder whether too much protein might be a problem?.
A lot of health and fitness fans like to eat chicken breast as a source of lean protein. There are, however, a lot of calories and macros that you may be wondering about. How many calories are in 130g of chicken breast?
In this comprehensive guide, we’ll uncover everything you need to know about the calorie and nutritional value of 130g of this versatile, protein-packed poultry.
Getting to the Bottom of the Numbers: Calculating Calories in 130g of Chicken Breast
According to the most reliable food and nutrition databases, 130g of boneless, skinless chicken breast contains approximately 143 calories.
This calorie count is based on the following nutritional information from FatSecret:
- Total Fat: 1.61g
- Saturated Fat: 0.429g
- Cholesterol: 75mg
- Sodium: 84mg
- Total Carbohydrates: 0g
- Protein: 30.02g
So there aren’t many carbs or fats in 130g of chicken breast. Protein makes up most of the calories.
To understand how this fits into your daily nutrition needs, the average adult requires around 2000 calories per day. 143 calories amounts to about 7% of your total daily calorie needs.
This makes chicken breast a relatively low-calorie protein source especially when combined with veggies and healthy carbs.
Comparing Calories: 130g of Raw vs Cooked Chicken Breast
Calorie contents can vary slightly depending on whether the chicken breast is raw or cooked.
130g of raw, boneless, skinless chicken breast has around 120 calories, according to Eat This Much.
Whereas 130g of cooked chicken breast contains approximately 215 calories. Here’s the nutritional info from Eat This Much on cooked chicken breast:
- Fat: 5g
- Protein: 40g
- Carbs: 0g
The protein content remains high while cooking increases the calorie count slightly. But chicken breast remains a lean, lower-calorie option either way.
Roasted vs Grilled: How Cooking Method Affects Calories
Aside from raw vs. cooked, the number of calories in 130g of chicken breast can also change depending on how it is cooked.
According to The Kitchen Know How, here’s how the numbers compare:
- 130g grilled chicken breast: 143 calories
- 130g roasted chicken breast: 214 calories
Roasting adds more flavor but also slightly more fat and calories. Still, both are healthy preparations that retain the high protein content.
Hitting Your Macros: Protein Per 130g Serving
While calories are important, protein is another key consideration for many dieters and bodybuilders.
The good news is 130g of chicken breast packs a hefty protein punch no matter how you prepare it.
Here’s how much protein you get from different versions:
- 130g raw chicken breast: 26g protein
- 130g cooked chicken breast: 40g protein
- 130g grilled chicken breast: 30g protein
- 130g roasted chicken breast: 40g protein
For reference, the RDA for protein is around 0. 8g per kg of body weight. So 130g of chicken breast gives you almost half of the protein you need every day, making it a great food for building muscle.
Beyond Calories and Protein: Nutrients in 130g Chicken Breast
In addition to calories and protein, chicken breast contains a variety of other beneficial nutrients:
- Rich in B vitamins like niacin, vitamin B6, and pantothenic acid
- Contains selenium, an important antioxidant
- Provides phosphorus for bone health
- Supplies potassium to support nerve function
- Minimal carbs, sugar, and fat
Chicken breast is very versatile – eat it grilled, baked, roasted, or sautéed. Add flavor via spices, herbs, sauces, or marinades without packing on many extra calories.
Putting the Numbers in Context: 130g Chicken Breast for Your Diet Goals
Now that you know the detailed nutritional contents of 130g chicken breast, how can you incorporate this handy protein source into your diet?
Weight Loss Diets
With its low calorie and high protein counts, chicken breast supports muscle retention and satiety when cutting calories for fat loss.
Lean Gains and Bulking Diets
Chicken breast provides ample protein for building and maintaining muscle, without excessive carbs and fat.
Meal Prep and Macro Tracking
130g cooked chicken breast contains around 40g protein – almost half your daily needs. Easy to prep and track.
Low Carb and Keto Diets
Zero carbs makes chicken breast keto-approved. Combine with healthy fats like olive oil or avocado.
Bodybuilding and High Protein Diets
A protein powerhouse, chicken breast efficiently delivers macros and nutrients serious gym-goers need.
No matter your nutrition goals, 130g of chicken breast can be a slim and satisfying protein source in your meal plans.
The Takeaway: An Easy, Nutritious Protein Option
When it comes to lean proteins, chicken breast reigns supreme. With minimal calories, carbs, and fat, plus ample protein, vitamins, and minerals, it provides an easy nutrition boost.
130g of chicken breast contains around 140-215 calories depending on preparation method, with about 30-40g of satiating protein.
Grilled, roasted, baked or raw – chicken breast adapts to any diet. Next time you meal prep or macro track, let this nutritious poultry powerhouse help you hit your targets.
Can too much protein be harmful?
The short answer is yes. When it comes to food, too much of a good thing can be bad. If you eat too much protein, you might have to pay for it. For example, people that eat very high protein diets have a higher risk of kidney stones. A high-protein diet that includes a lot of red meat and a lot of saturated fat may also raise the risk of heart disease and colon cancer. On the other hand, a high-protein diet that is mostly plant-based proteins may not raise those risks.
How much protein do you need?
Protein is needed to stay alive; it’s a part of every cell and plays a role in many important biochemical processes in the body. Its particularly important in growth, development, and tissue repair. Protein is one of the three major “macronutrients” (along with carbohydrates and fat).
So, consuming enough protein is required to stave off malnutrition; it may also be important to preserve muscle mass and strength as we age. And, in recent years, some have advocated a higher protein diet to rev up metabolism to make it easier to lose excess weight, though success in this regard is highly variable.
- There is some disagreement about how much protein you should eat every day. 56 grams a day for men and 46 grams a day for women are common suggestions. Four ounces of low-fat Greek yogurt could give you 46 grams of protein every day. a piece of lean chicken breast and a bowl of skim milk cereal
- A weight-based recommended daily allowance (RDA) of 0. 8 grams per kilogram of body weight. That’s 51 grams of protein a day for someone who weighs 140 pounds. You can divide your body weight in pounds by 2 to get it in kilograms. Two times 140 pounds, which is 64 kg, gives us 0. 8 equals 51). People who are active, especially those who want to gain muscle, may need more
- Based on the percentage of calories that an active adult needs, about 10% of those calories should come from protein.
- To pay more attention to the kind of protein you eat rather than how much you eat. For example, eating less red meat and more healthy protein sources like beans, salmon, yogurt, or yogurt
But some experts suggest that these recommendations are all wrong and that we should be consuming more protein, up to twice the standard recommendations. Still others claim that the average American diet already contains too much protein.
What I Eat In A Day | How I Get 130 grams of protein for healthy weight loss.
FAQ
How many calories are in 130g of cooked chicken breast?
A 130g serving of cooked chicken breast contains approximately 214 calories, according to fatsecret.
Is 150g of chicken breast too much?
Not if you eat too much of it. If you are eating a whole chicken breast for dinner, you might be eating too much. A single serving of chicken should be between 85g and 113g, which is about the size of a deck of cards. Some people use the palm of their hand as a guide.
How many cups is 130g of chicken breast?
1/2 cup. or. 4 1/2 oz.
How many calories are in 135g skinless chicken breast?
Chicken breast, skin not eaten, grilled without sauce contains 238 calories per 135 g serving.