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Boneless Skin-On Chicken Breast, Cooked

Boneless Skin-On Chicken Breast, Cooked

EverydayCooked

Boneless skin-on chicken breast is a lean poultry cut where the skin is intentionally retained during cooking to enhance flavor and moisture. The skin crisps when roasted, grilled, or pan-seared, adding moderate saturated fat compared to skinless preparations while protecting the meat from drying out. This popular protein source delivers approximately 25g of protein per 3oz serving, with the skin contributing about 5g of additional fat for those prioritizing texture over strict leanness.

Macro Impact

A 4 oz serving contains 223 calories, 34g protein, 0g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 223 calories?
Walking3.5 mph, moderate pace
52 min
YogaModerate effort, gentle pace
38 min
SwimmingModerate effort, freestyle
29 min
Biking12-14 mph, moderate effort
23 min
StairsStair climbing, moderate pace
26 min
Running5 mph (12 min/mile)
19 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories223
% Daily Value*
Total Fat9g
11%
Saturated Fat2g
12%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol95mg
32%
Sodium80mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein34g
Vitamin D0.1mcg
1%
Calcium16mg
1%
Iron1mg
7%
Potassium277mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
11%
Monounsaturated
3 / 31 g
11%
Polyunsaturated
2 / 23 g
8%
Saturated
2 / 23 g
11%
Trans
0 g
Cholesterol
95 / 300 g
32%
Omega 3
0 / 5 g
3%
Omega 6
2 / 19 g
9%
Omega 9
3 g
Protein
Protein
34 / 80 g
42%
Amino Acids
Histidine
1 / 3 g
28%
Isoleucine
2 / 2 g
130%
Leucine
3 / 3 g
86%
Lysine
3 / 2 g
112%
Methionine
1 / 1 g
66%
Phenylalanine
1 / 2 g
75%
Threonine
2 / 1 g
149%
Tryptophan
0 / 0 g
139%
Valine
2 / 2 g
100%
Arginine
2 g
Cysteine
1 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
2 g
Proline
1 g
Serine
2 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
14 / 15 mg
96%
Pantothenic Acid, B5
1 / 5 mg
21%
Pyridoxine, B6
1 / 1 mg
49%
Biotin, B7
11 / 30 mcg
38%
Cobalamin, B12
0 / 2 mcg
15%
Folate
5 / 400 mcg
1%
Vitamin A
32 / 800 mcg
4%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
1%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
9%
Magnesium
31 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
242 / 700 mg
35%
Potassium
277 / 3k mg
9%
Selenium
28 / 55 mcg
51%
Sodium
80 / 2.3k mg
3%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
71 g
Caffeine
0 mg
Choline
82 mg
Taurine
23 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Chicken, broilers or fryers, breast, meat and skin, cooked, roasted. USDA Standard Reference, Legacy. Food ID 171075.
  2. 2.Chicken, broilers or fryers, breast, meat and skin, cooked, stewed. USDA Standard Reference, Legacy. Food ID 171076.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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