Chicken breast - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Chicken breast

Chicken breast consists of 2% fat, 20% protein, 1% carbs, 0% fiber and 0% water. Chicken breast has 102 calories per 100g, that is 64% lower than other foods in Poultry. In total 14% of the calories in Chicken breast are from fat, 78% from protein and 5% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 1.3g carbs in a serving of 100g
  • Low Glycemic Load Glycemic Load: 0.0

Can you eat Chicken breast for a low carb diet?

With 1.3g of carbs and a Glycemic Load of 0 in a portion of 100g, Chicken breast can be consumed for a ketogenic or low-carb diet. Chicken breast contains no Fructose, is Gluten free and has no Lactose.

Chicken breast: nutrition facts & data

Nutrition facts
per 100g
Chicken breast
avg Poultry[1]
Calories (kcal) 102.0 159.0
Fat (g) 1.6 8.6
Protein (g) 20.0 20.1
Carbohydrates (g) 1.3 0.3
Mono- & Di-Saccharides (g) 0.0 0.3
Polysaccharides (g) 0.0 0.3
Fibers (g) 0.0 0.0
Sodium (mg) 113.0 77.4
Water (g) 0.0 65.8
[1] average of Poultry

Breakdown in percent (%) of total calories

An average portion size (100g) of Chicken breast contains:

  • 102.0 Calories
  • 1.6g of Fat
  • 20.0g of Protein
  • and 1.3g of Carbs
  • 113.0mg of sodium - 0.1% of the RDA for sodium.
  • 28.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 1.3mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.7mg of Iron - 0.1% of the RDA for Iron.
  • 242.0mg of Potassium - 0.1% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Chicken breast you get

  • 15.38 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Poultry have on average 70.16g of proteins per 1 gram of carbs.
  • 1.23 grams of fat (total average 0.66g, other foods in Poultry 29.94g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Poultry 0.00g)

Nutrient distribution per gram

What vitamins are in Chicken breast?

Vitamins
per 100g
Chicken breast
avg[1]
Vitamin C (mg) 0.0 2.8
Vitamin E (mg) 0.1 0.4
Vitamin B1 / Thiamine (mg) 0.0 0.2
Vitamin B2 (mg) 0.1 0.4
Vitamin B6 (mg) 0.8 0.6
Vitamin B9 / Folate (μg) 0.0 87.9
Vitamin B12 (μg) 0.0 6.5
Retinol (μg) 0.0 3,067.8
beta-Carotene (μg) 0.0
[1] average of Poultry

Is Chicken breast rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (100g) for Chicken breast of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Chicken breast

Minerals
per 100g
Chicken breast
avg[1]
Magnesium (mg) 28.0 25.1
Zinc (mg) 1.3 1.9
Sodium (mg) 113.0 77.4
Calcium (mg) 11.0 13.0
Iron (mg) 0.7 3.9
Potassium (mg) 242.0 299.0
Phosphorus (mg) 201.0 215.0
[1] average of Poultry

Is Chicken breast high in minerals?

info

Again, for every mineral contained in Chicken breast we looked at the portion size (100g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Chicken breast

1.3% of Chicken breast are carbs, per serving of 100g that makes 1.3g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Chicken breast
avg[1]
Monosaccharides (g) 0.0 0.0
Polysaccharides (g) 0.0 0.2
Total carbs (g) 1.3 0.3
[1] average of Poultry

How high are the Glycemic Index and the Glycemic Load for Chicken breast?

The Glycemic Index of Chicken breast is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Chicken breast

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Chicken breast

Of the 1.6g total fat per 100g in Chicken breast, 0.3g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.3g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 35.0mg.