How Much Sodium is in Grilled Chicken? An In-Depth Look

A lot of people like to eat grilled chicken as a healthy protein source. But when you look at the nutrition facts, the amount of sodium can seem high. How much sodium is really in grilled chicken? Let’s find out.

What Does Sodium Do in the Body?

To understand how much sodium is in grilled chicken, it’s helpful to know what sodium does in the body. Sodium is an electrolyte that helps keep blood pressure and fluid balance in check. It also aids muscle and nerve function.

The recommended daily amount (AI) of sodium for most adults is 1500 mg, but guidelines say that less than 2300 mg is better. High blood pressure, heart disease, stroke, and other problems can happen if you eat too much sodium.

Sodium Content Varies By Serving Size

Like most foods, the sodium content of grilled chicken depends on the serving size. Here are some common grilled chicken serving sizes and their typical sodium levels

• 1 thin slice (29mg)
• 1 medium slice (57mg)
• 1 thick slice (86mg)
• 1 small piece (86-138mg)
• 1 medium piece (212mg)
• 1 large piece (351-397mg)
• 4 oz with bone (261-307mg)
• 4 oz boneless (458-459mg)
• 1 cup diced (552-546mg)

As you can see, a 4 oz boneless grilled chicken breast (a common serving size) has 458-459mg sodium. That supplies almost a third of the daily 1500mg AI.

Sodium Varies Between Types of Grilled Chicken

Sodium can also vary depending on the type of grilled chicken:

• Grilled chicken breast tends to be lower in sodium than grilled chicken legs or wings.
• Skinless grilled chicken breast has less sodium than grilled chicken breast with skin.
• Flavored grilled chicken like lemon garlic or barbecue can have significantly more sodium than plain grilled chicken.
• Pre-marinated, frozen grilled chicken products often have added sodium.
• Grilled chicken from restaurants, especially fast food, usually contains more sodium than homemade.

Ways to Reduce Sodium in Grilled Chicken

If you’re looking to lower the sodium content of your grilled chicken, here are some tips:

• Remove the skin after cooking.
• Avoid pre-marinated or flavored grilled chicken. Instead, use fresh herbs, spices, citrus, vinegar or other low-sodium flavors.
• Rinse pre-marinated chicken before cooking. This can remove up to 20% of the sodium.
• Opt for homemade grilled chicken over restaurant versions.
• Compare nutrition labels and choose lower sodium products.
• Give the chicken a quick 5-10 minute soak in cold water before patting dry and cooking.

The Bottom Line

A 4 ounce serving of plain grilled chicken breast contains about 450mg sodium. While not excessive, it’s still a significant amount. Those looking to lower their sodium intake can remove skin, use fresh flavors, rinse off marinades, or cook chicken from scratch. With some tweaks, grilled chicken can fit into a low-sodium diet.