Boiled Chicken Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of boiled chicken contains 165 calories, 31g protein, 0g carbs, and 3.6g fat. Boiled Chicken is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 165 kcal | 8% |
| Protein | 31.0g | 62% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 3.6g | 5% |
| Sodium | 74.0mg | 3% |
| Calcium | 29.0mg | 2% |
| Iron | 256.0mg | 1422% |
| Magnesium | 1.0mg | 0% |
| Zinc | 228.0mg | 2073% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.11mcg | 0% |
| Phosphorus | 6.0mg | 0% |
Is Boiled Chicken Good for You?
Yes, boiled chicken is an excellent protein source that supports muscle maintenance and recovery. It is remarkably lean, delivering 31g of protein and just 3.6g of fat per 100g serving, making it a nutrient-dense choice for most diets. The low calorie content (165 kcal per 100g) combined with high protein makes it particularly valuable for weight management and fitness goals.
Key Health Benefits of Boiled Chicken
Exceptional Protein Content: With 31g of protein per 100g, boiled chicken is an outstanding source for building and maintaining lean muscle mass, supporting strength training, and promoting satiety throughout the day.
Low in Fat and Calories: It is remarkably low in total fat (3.6g) and calories (165 kcal per 100g), making it ideal for those managing their weight or maintaining a calorie deficit without sacrificing nutrition.
Rich in Essential Minerals: Boiled chicken provides substantial amounts of zinc (228mg per 100g, delivering 2073% of the Daily Value) and iron (256mg, providing 1422% of the Daily Value), both critical for immune function, oxygen transport, and metabolic processes.
Minimal Sodium: At just 74mg per 100g (3% Daily Value), it is one of the lowest-sodium protein options available, supporting cardiovascular health and blood pressure management when prepared without added salt.
Supports Recovery and Performance: The combination of high protein, low fat, and mineral density makes it particularly beneficial for athletes and active individuals seeking efficient post-workout nutrition.
How Does Boiled Chicken Compare?
Compared to fried chicken, boiled chicken is significantly leaner and lower in calories, with a fraction of the fat content while maintaining the same impressive protein levels. It is also lower in sodium than many deli meats and processed poultry products, making it a superior choice for those monitoring their salt intake. This makes boiled chicken the gold standard for those prioritizing clean, whole-food nutrition.
Frequently Asked Questions
How many calories is in boiled chicken?
Boiled chicken contains 165 calories per 100g serving. A typical 3.5-ounce (100g) portion, roughly the size of a deck of cards, represents a modest calorie investment given its high protein content.
Is boiled chicken good for weight loss?
Yes, it is an excellent choice for weight loss diets. The high protein content (31g per 100g) promotes satiety and helps preserve muscle mass during calorie restriction, while the low fat and calorie density make it easy to incorporate into a controlled eating plan.
Does boiled chicken have iron in it?
Boiled chicken is exceptionally high in iron, containing 256mg per 100g—delivering an impressive 1422% of the Daily Value. It is one of the most iron-rich protein sources available, making it valuable for preventing anemia and supporting energy levels.
Is boiled chicken keto-friendly?
Yes, it is highly compatible with ketogenic and low-carb diets. With virtually zero carbohydrates, high protein (31g), and minimal fat (3.6g), boiled chicken fits perfectly into macronutrient targets for ketogenic meal planning.
How long does boiled chicken last in the refrigerator?
Boiled chicken typically stays fresh for 3-4 days when stored in an airtight container in the refrigerator. For longer storage, it is freezes well for up to three months, making meal prep convenient and cost-effective.
How to Track Boiled Chicken Nutrition with Gram
Logging boiled chicken in the Gram app takes just seconds—simply scan the package or search “boiled chicken” to instantly see the complete nutrient breakdown including protein, calories, and minerals. Our AI food scanning feature can even identify boiled chicken from a photo, automatically pulling the USDA data so you get accurate tracking without manual entry. This makes it effortless to monitor your daily nutrition goals while building your meal plan around whole foods like boiled chicken.
Frequently Asked Questions
How many calories is in boiled chicken?
Boiled chicken contains 165 calories per 100g serving. A typical 3.5-ounce (100g) portion, roughly the size of a deck of cards, represents a modest calorie investment given its high protein content.
Is boiled chicken good for weight loss?
Yes, it is an excellent choice for weight loss diets. The high protein content (31g per 100g) promotes satiety and helps preserve muscle mass during calorie restriction, while the low fat and calorie density make it easy to incorporate into a controlled eating plan.
Does boiled chicken have iron in it?
Boiled chicken is exceptionally high in iron, containing 256mg per 100g—delivering an impressive 1422% of the Daily Value. It is one of the most iron-rich protein sources available, making it valuable for preventing anemia and supporting energy levels.
Is boiled chicken keto-friendly?
Yes, it is highly compatible with ketogenic and low-carb diets. With virtually zero carbohydrates, high protein (31g), and minimal fat (3.6g), boiled chicken fits perfectly into macronutrient targets for ketogenic meal planning.
How long does boiled chicken last in the refrigerator?
Boiled chicken typically stays fresh for 3-4 days when stored in an airtight container in the refrigerator. For longer storage, it is freezes well for up to three months, making meal prep convenient and cost-effective.
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Nutrition data sourced from USDA FoodData Central. Track boiled chicken and thousands of other foods with the Gram app.