Unlock the Secrets: Calorie Count of 130g Chicken Breast Unveiled

Are you on a fitness journey, counting calories, or simply curious about the nutritional value of your food? If you’re a fan of lean protein, you’ve probably wondered about the caloric content of chicken breast. Specifically, how many calories are in 130 grams of this popular and versatile meat? We’ve got the answers you’ve been seeking, along with some valuable insights to help you make informed dietary choices.

The Naked Truth: Calories in 130g Skinless Chicken Breast

According to the trusted nutrition database, FatSecret, there are 143 calories in 130 grams of skinless chicken breast. This figure is based on the nutritional information provided by the FatSecret Platform API, ensuring accuracy and reliability.

But that’s not all! Let’s take a closer look at the complete nutritional breakdown of this lean protein powerhouse:

• Total Fat: 1.61 grams (2% of the recommended Daily Value)
• Saturated Fat: 0.429 grams (2% of the recommended Daily Value)
• Trans Fat: 0.026 grams
• Polyunsaturated Fat: 0.364 grams
• Monounsaturated Fat: 0.39 grams
• Cholesterol: 75 milligrams (25% of the recommended Daily Value)
• Sodium: 84 milligrams (4% of the recommended Daily Value)
• Total Carbohydrates: 0 grams (0% of the recommended Daily Value)
• Dietary Fiber: 0 grams (0% of the recommended Daily Value)
• Sugars: 0 grams
• Protein: 30.02 grams

As you can see, skinless chicken breast is an excellent source of lean protein, providing a whopping 30.02 grams per 130-gram serving. It’s also low in fat, with only 1.61 grams of total fat, making it a great choice for those watching their fat intake.

Roasted Delight: Calories in 130g Roasted Chicken Breast

If you prefer your chicken breast roasted to perfection, you’ll be interested to know that 130 grams of roasted chicken breast meat contains 214 calories, according to FatSecret’s UK database.

Here’s the complete nutritional breakdown:

• Energy: 897 kilojoules (11% of the recommended Reference Intake)
• Fat: 4.64 grams (7% of the recommended Reference Intake)
• Saturated Fat: 1.313 grams (7% of the recommended Reference Intake)
• Monounsaturated Fat: 1.612 grams
• Polyunsaturated Fat: 1.001 grams
• Carbohydrates: 0 grams (0% of the recommended Reference Intake)
• Sugar: 0 grams (0% of the recommended Reference Intake)
• Fiber: 0 grams
• Protein: 40.33 grams (81% of the recommended Reference Intake)
• Salt: 0.24 grams (4% of the recommended Reference Intake)
• Cholesterol: 110 milligrams
• Potassium: 333 milligrams (17% of the recommended Reference Intake)

While roasting adds a few extra calories and slightly more fat, the protein content remains impressively high at 40.33 grams per 130-gram serving.

Putting It All in Perspective

Now that you know the calorie count and nutritional breakdown of 130 grams of chicken breast, both skinless and roasted, it’s important to understand how this information fits into your overall dietary needs.

The recommended daily calorie intake varies from person to person, depending on factors such as age, gender, activity level, and overall health goals. However, as a general guideline, the average adult requires approximately 2,000 calories per day to maintain their weight.

In this context, 130 grams of skinless chicken breast contributes 143 calories, or about 7% of the recommended daily calorie intake for an average adult. Similarly, 130 grams of roasted chicken breast provides 214 calories, or roughly 11% of the daily calorie needs.

It’s worth noting that the % Daily Value (%DV) listed on nutrition labels is based on a 2,000-calorie diet. This value helps you understand how a specific food item fits into your daily nutritional requirements.

For example, the 143 calories in 130 grams of skinless chicken breast account for only a small portion of your daily calorie needs, making it a relatively low-calorie option, especially when paired with nutrient-dense vegetables and whole grains.

Beyond Calories: The Importance of Protein

While calorie counting is essential for weight management and overall health, it’s equally important to consider the nutritional value of the foods you consume. In this regard, chicken breast shines as an excellent source of high-quality protein.

Protein is vital for various bodily functions, including:

• Building and repairing tissues
• Supporting muscle growth and maintenance
• Boosting metabolism
• Enhancing satiety and aiding in weight management

With 30.02 grams of protein in 130 grams of skinless chicken breast and 40.33 grams in the same amount of roasted chicken breast, these lean cuts of meat can significantly contribute to your daily protein needs.

According to the Recommended Dietary Allowance (RDA), the average adult requires approximately 0.8 grams of protein per kilogram of body weight per day. For a 70-kilogram (154-pound) individual, this translates to about 56 grams of protein daily.

By incorporating 130 grams of skinless or roasted chicken breast into your diet, you can easily meet a substantial portion of your daily protein requirements while enjoying a delicious and versatile source of lean protein.

Cooking Methods and Flavor Variations

While the calorie and nutrient content of chicken breast is relatively consistent, the cooking method you choose can impact the overall flavor and texture of the meat. Grilling, baking, roasting, or sautéing are all excellent options for preparing chicken breast.

To add variety and depth of flavor, consider experimenting with different marinades, spice rubs, or herbs and seasonings. These additions can enhance the taste of your chicken breast without significantly altering the calorie or nutrient content.

Conclusion

Whether you’re striving for weight management, muscle building, or overall health, incorporating chicken breast into your meal plan can help you meet your protein needs while contributing to your daily calorie goals.

Remember, calorie counting is just one aspect of a healthy lifestyle. By focusing on nutrient-dense, whole foods like chicken breast, combined with regular physical activity and proper hydration, you can achieve your fitness goals while nourishing your body with the essential nutrients it needs to thrive.