Know what’s on your plate
Chicken light meat
Calories & nutrition facts
broilers or fryers, raw
Nutrition facts
Per 100 g% DV- Calories 114 kcal —
- Protein 23 g 46%
- Carbohydrate 0 g 0%
- Fat 1.7 g 2%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 68 mg 3%
- Cholesterol 58 mg 19%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 8 µg 1%
- Vitamin C 0 mg 0%
- Vitamin E 0.22 mg 1%
- Vitamin K 2.4 µg 2%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 10.6 mg 66%
- Pantothenic acid (B5) 0.82 mg 16%
- Vitamin B6 0.54 mg 32%
- Folate (B9) 4 µg 1%
- Vitamin B12 0.38 µg 16%
Minerals
- Calcium 12 mg 1%
- Iron 0.73 mg 4%
- Magnesium 27 mg 6%
- Phosphorus 187 mg 15%
- Potassium 239 mg 5%
- Zinc 0.97 mg 9%
- Copper 0.04 mg 4%
- Manganese 0.02 mg 1%
- Selenium 17.8 µg 32%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 114 | 23 g | 0 g | 1.7 g |
| 1 × unit (yield from 1 lb ready-to-cook chicken) | 88 g | 100 | 20 g | 0 g | 1.5 g |
| 1 × chicken, bone and skin removed | 147 g | 168 | 34 g | 0 g | 2.4 g |
| 2 × unit (yield from 1 lb ready-to-cook chicken) | 176 g | 201 | 41 g | 0 g | 2.9 g |
| ½ × unit (yield from 1 lb ready-to-cook chicken) | 44 g | 50 | 10 g | 0 g | 0.7 g |
| 3 × unit (yield from 1 lb ready-to-cook chicken) | 264 g | 301 | 61 g | 0 g | 4.4 g |
| 4 × unit (yield from 1 lb ready-to-cook chicken) | 352 g | 401 | 82 g | 0 g | 5.8 g |
Similar foods
- Chicken light meat and skinbroilers or fryers, raw186 kcal / 100 g
- Stewing chicken light meatmeat only, raw137 kcal / 100 g
- Corn-fed chicken light meatraw118 kcal / 100 g
- Light meat chickenlean & separable fat, fresh, raw136 kcal / 100 g
- Turkey light meatwhole, raw114 kcal / 100 g
- Chicken meatbroiler, raw119 kcal / 100 g
- Turkey light meat and skinbroiler, raw139 kcal / 100 g
- Chickenbroilers or fryers, meat only, raw119 kcal / 100 g
- Dark meat chickenbroiler, raw125 kcal / 100 g
- Stewing chickenlight meat only, raw137 kcal / 100 g
Questions about Chicken light meat
What counts as chicken light meat?
It usually means the breast and wing meat, as opposed to the darker meat from the legs. The term describes the cut, not a particular cooking method.
How do you cook chicken light meat without drying it out?
For a quick meal, slice it into even strips and pan-fry over a medium-high heat for about 6–8 minutes, turning often. Check the thickest piece reaches 75 °C, then take it off the heat promptly.
Can you cook chicken light meat from frozen?
You can, but it takes longer and is harder to cook evenly. For best results, thaw it in the fridge first; if cooking from frozen, use a method such as baking and check the centre of the thickest piece reaches 75 °C.
How long does raw or cooked chicken light meat keep in the fridge?
Keep raw chicken covered on the bottom shelf and cook it within 1–2 days. Refrigerate cooked chicken within 2 hours and use it within 3–4 days; reheat until steaming hot throughout.
What dishes can you make with chicken light meat?
Use diced breast in chicken curry, pie filling or a stir-fry, and sliced breast in sandwiches or fajitas. Add it near the end of a soup or stew so it cooks through without simmering for too long.
Can you use turkey light meat instead of chicken light meat?
Yes: turkey breast works well in recipes calling for chicken breast, including curries, stir-fries and sandwiches. Cut it to a similar size and cook until the centre reaches 75 °C.
Should you wash chicken light meat before cooking it?
No. Washing raw chicken can splash bacteria around the sink and nearby surfaces; pat it dry with kitchen paper if needed, then wash your hands and clean any utensils or surfaces it touched.
Source: USDA FoodData Central 171464 · per 100 g · carbohydrate per EU label, fibre excluded
