The Caloric Breakdown of Chicken Breast: What You Need to Know

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Chicken is the most consumed meat in the world. People prefer to consume chicken because it is cheaper than red meat or mutton (and of course, less cook time).

In this fast-paced world, people do not want to spend long hours cooking, so chicken always comes to the rescue for quick meals.

I, being a moderate health-conscious person, have also been consuming chicken. It is reported that chicken meat, especially chicken breast, is the best protein with a low-calorie count.

It doesn't mean that you can make a chicken handi out of the chicken breast and think it will help you lose. I wish it was true *Lol*

Those who are on a diet or simply want to eat healthy prefer having chicken breast.

Something I was unaware of is that different parts of chicken meat have different calorie counts. Chicken thighs have the highest calorie count while breast has the lowest.

Let's explore how many calories chicken breast holds and how it is beneficial in diet.

Calorie Count In Chicken Breast

On average, a 3-ounce serving of skinless, boneless chicken breast contains about 140-165 calories. That’s right—lean protein goodness without too many calories.

Chicken breast is not only lower in calories but also packed with protein. An excellent choice for muscle-building and weight management.

Plus, its versatility means you can grill it, bake it, sauté it, or toss it into salads and stir-fries. Enjoy every bite while making a savvy choice for your health!

Low-Calorie Chicken Breast Recipe

Of course, breasts have fewer calories, but you also have to keep the recipe low cal. It doesn't mean that a full calorie-loaded dish out of chicken breast can help with weight loss.

The world would be heaven if malai boti and reshmi kebab helped with weight loss as made with breasts also.

Here’s a healthy and delicious recipe for chicken with spinach. It features lean chicken breast with nutritious spinach in a flavorful garlic and creamy sauce.

Garlic Chicken with Spinach

Ingredients

2 boneless, skinless chicken breasts (about 4 oz each)
1 tbsp olive oil
2 garlic cloves, minced
2 cups fresh spinach (packed)
½ cup low-fat or non-fat Greek yoghurt (for creaminess)
¼ cup chicken broth (or water)
1 tsp dried oregano
1 tsp dried basil
Salt and pepper, to taste
1 tbsp grated Parmesan cheese (optional for garnish)
Fresh lemon juice (optional, for extra flavour)

Instructions

Massage the chicken breasts with salt, pepper, oregano, and basil on both sides.
Heat olive oil in a large skillet over medium heat.
Add the chicken breasts to the skillet and cook for 5-7 minutes per side, or until golden brown and the internal temperature reaches 165°F (75°C).
Once cooked, remove the chicken from the skillet and set aside on a plate, covering it loosely with foil to keep warm.
In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant (you may need to add a bit more olive oil if the skillet is too dry).
Add the chicken broth and bring it to a simmer. Add the spinach in batches, stirring until it wilts and reduces in size (this should take about 2-3 minutes).
Once the spinach is fully wilted, stir in the Greek yoghurt to create a creamy sauce. Simmer for another 2 minutes, allowing the sauce to thicken slightly.
Taste and adjust seasoning with salt and pepper if needed.
Return the chicken breasts to the skillet, spooning the spinach and sauce over the top.
Let the chicken simmer with the spinach mixture for an additional 3-4 minutes to absorb the

Serve the chicken topped with the creamy spinach sauce. Garnish with grated Parmesan cheese and a squeeze of fresh lemon juice (optional) for extra flavour.

Nutritional Information (per serving)

Calories: ~300-350 (depending on the size of the chicken breasts and the exact ingredients used)
Protein: ~40g
Fat: ~10g
Carbs: ~6g

This dish is packed with protein from the chicken, and the spinach adds a great source of fibre, vitamins, and minerals. The creamy yoghurt-based sauce keeps the dish light and healthy!

Perks of Cooking With Chicken Breast

Easy to cook

Chicken breast cooks quickly, making it ideal for busy weeknights. It’s easy to prepare a variety of dishes in less than 30 minutes, reducing the time spent in the kitchen.

Absorb Flavours Perfectly

Chicken breast can be cooked in a variety of ways — grilled, baked, sautéed, poached, or slow-cooked. It absorbs a wide range of flavours and works in different cuisines. From salads to stir-fries to soups, making it a very versatile ingredient.

Nutrient-Rich

Chicken breast contains important nutrients like B vitamins (especially niacin and vitamin B6) and phosphorus. It helps support energy metabolism, bone health, and antioxidant protection.

Easy to Portion

Chicken breasts are easy to portion, whether cooking for one or a family. You can also easily adjust serving sizes to meet individual dietary needs.

Affordable

Chicken breast is often an affordable protein option compared to other meats like beef or seafood. It provides a cost-effective way to get high-quality protein into your diet.