Quick Answer
Poached Chicken Breast Nutrition Facts (Calories, Protein & Macros) is a nutrient-dense source of lean complete protein. Based on USDA FoodData Central reference values, a 100g serving contains approximately 165 calories, 31g protein, and 3.6g fat. These statistics represent values without added oil, sauces, or breading.
Introduction
Another healthy method of cooking chicken is poaching a breast, which is considered the healthiest way to cook chicken. For example, in 100 grams of boneless and skinless poached chicken breast, there are 165 calories, 31 grams of protein, 3.5 grams of fat, and 0 grams of carbohydrate. Poaching of chicken is conducted under a lower temperature compared to other methods of cooking.
Why I Recommend Poached Chicken Breast for Simple, Healthy Meals
For healthy chicken dishes, grilling and baking are the first things that usually come to mind. However, there is a cooking method called poaching which is often considered one of the least known cooking techniques when it comes to food preparation as well as nutrition.
Having worked as a nutrition researcher for years, I always advise my clients to use poached chicken breasts for their simplicity, low fat, and versatility. Poaching in hot liquid makes it possible to prepare tender chicken without adding any additional fat, which can be used in all kinds of salads, sandwiches, soups, wraps, grain bowls, and even weekly meal prep.
It should be noted that, unlike the boiling technique, which involves rapid bubbling of water, poaching involves cooking chicken slowly in a low-temperature liquid.
Another great thing about it is the ability to cook chicken in various liquids - water, low-sodium broth or any other liquid with herbs, garlic, onion, peppercorns, lemons, and vegetables in it.
In this guide, I'll explain exactly how poaching affects chicken breast nutrition, provide USDA-backed nutrition data, compare poached chicken with other cooking methods, and help you estimate calories and protein for your preferred serving size.
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Poached Chicken Breast Nutrition Facts
The following dynamic values represent standard composition facts per 100 grams, sourced directly from the USDA FoodData Central database.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 151 kcal |
| Protein | 30.5 g |
| Total Fat | 3.2 g |
| Saturated Fat | 1.0 g |
| Monounsaturated Fat | 1.2 g |
| Polyunsaturated Fat | 0.8 g |
| Carbohydrates | 0 g |
| Dietary Fiber | 0 g |
| Total Sugars | 0 g |
| Cholesterol | 104 mg |
| Sodium | 52 mg |
| Potassium | 391 mg |
| Phosphorus | 258 mg |
| Selenium | 28.4 mcg |
| Zinc | 0.9 mg |
| Iron | 0.5 mg |
| Magnesium | 34 mg |
| Calcium | 5 mg |
| Vitamin B3 (Niacin) | 12.1 mg |
| Vitamin B6 | 1.2 mg |
Poached Chicken Breast Macronutrients
Calories, Protein, Fat & Carbohydrates
Poached chicken breast still ranks among the leanest whole food protein sources.
As poaching does not involve any cooking oils or breading, there is virtually no alteration of nutritional content during the cooking process.
Calories
There are about 165 calories in 100 grams of poached chicken.
Protein
There are about 31 grams of high-quality protein in each portion.
It contains all the essential amino acids required for muscle building, tissue repair, enzymatic activity, hormone formation, and many other metabolic processes.
Fat
There are only about 3.5 grams of fat in 100 grams of poached chicken.
It represents naturally occurring fat in the meat.
Carbohydrates
There are 0 grams of carbohydrates in plain poached chicken.
They can be added during cooking through sauce, breading, marinade, etc.
Poached Chicken Breast Nutrition By Serving Size
Since portion sizes differ between meals, use this serving size guide to estimate macro intake based on raw and cooked weight equivalent conversions.
| Serving Size | Calories | Protein | Fat |
|---|---|---|---|
| 1 oz (28g) | approx. 43 | approx. 8.7g | approx. 0.9g |
| 3 oz (85g) | approx. 128 | approx. 26.0g | approx. 2.7g |
| 4 oz (113g) | approx. 171 | approx. 34.6g | approx. 3.6g |
| 5 oz (142g) | approx. 214 | approx. 43.3g | approx. 4.5g |
| 6 oz (170g) | approx. 257 | approx. 51.9g | approx. 5.4g |
| 8 oz (227g) | approx. 342 | approx. 69.3g | approx. 7.2g |
| 100 g | 151 | 30.5g | 3.2g |
| 1 lb (454g) | approx. 685 | approx. 138.5g | approx. 14.4g |
Serving Size
Since portion sizes differ between meals, use this serving size guide to estimate macro intake based on raw and cooked weight equivalent conversions.
| Serving Size | Calories | Protein | Fat |
|---|---|---|---|
| 1 oz (28g) | approx. 43 | approx. 8.7g | approx. 0.9g |
| 3 oz (85g) | approx. 128 | approx. 26.0g | approx. 2.7g |
| 4 oz (113g) | approx. 171 | approx. 34.6g | approx. 3.6g |
| 5 oz (142g) | approx. 214 | approx. 43.3g | approx. 4.5g |
| 6 oz (170g) | approx. 257 | approx. 51.9g | approx. 5.4g |
| 8 oz (227g) | approx. 342 | approx. 69.3g | approx. 7.2g |
| 100 g | 151 | 30.5g | 3.2g |
| 1 lb (454g) | approx. 685 | approx. 138.5g | approx. 14.4g |
Key Vitamins & Minerals
Poached Chicken Breast Delivers More Than Lean Protein
Apart from protein, which is the main nutrient strength of poached chicken breast, there are other vitamins and minerals present in the chicken.
Vitamin B3 (niacin)
Helps in the metabolic conversion of food into energy.
Vitamin B6
Essential for protein metabolism and nervous system function, immune system functioning, and the formation of red blood cells.
Selenium
An important mineral antioxidant required for proper thyroid gland function and immunity.
Phosphorus
Essential for bone and teeth development as well as cell energy production.
Potassium
Important for proper blood pressure, muscle contractions, and nerve transmission.
Zinc
Helpful in wound healing, immune system functioning, protein synthesis, and enzymes.
How Poaching Affects Chicken Breast Nutrition
The poaching method of cooking uses low, moist heat in the range of 160°F - 180°F (71°C - 82°C), rather than a rolling boil. As such, poaching ensures that the chicken breast is cooked at a lower temperature, retaining more moisture than other cooking techniques.
As far as nutrition goes, poaching does not make much of a difference in the amounts of protein, fat, or minerals in chicken meat. The cooking process will cause some moisture to be lost from the chicken, thereby increasing the nutrient density per 100g of chicken meat.
The lack of additional fat used in poaching means there is no change in the chicken's calorie content. Poached chicken contains almost as many calories as baked, boiled, roasted, or grilled chicken.
While it is true that some vitamins will dissolve in the water used in the poaching process, the water can be used in soups, sauces, or other grains, thus retaining most of the nutrients.
One of the main benefits is the texture of poached chicken, which tends to be tender and juicy.
Nutrition Comparison
| Cooking Method | Calories (100g) | Protein | Fat | Main Difference |
|---|---|---|---|---|
| Steamed | 165 | 31.0g | 3.5g | Moist heat without oil, tender texture |
| Poached | 165 | 31.0g | 3.5g | Cooked gently in liquid, moist texture |
| Boiled | 165 | 31.0g | 3.5g | Cooked in boiling water, simple style |
| Grilled | 165 | 31.0g | 3.6g | Smoky flavor from direct heat searing |
| Roasted | 165 to 170 | 31.0g | 3.6 to 4g | Dry oven heat with outer surface browning |
| Baked | 165 | 31.0g | 3.6g | Even dry heat cooking, standard meal prep |
| Fried | Varies | Varies | Higher | Oil absorption, added breading/batter |
| Cooking Method | Calories (100g) | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Main Difference | Poached | 165 | 31g | 3.5g |
| 0g | Gentle simmering preserves moisture | Raw | 120 | 22 to 23g |
| 2.6g | 0g | Higher water content before cooking | Boiled | 165 |
| 31g | 3.5g | 0g | Faster cooking in boiling water | Grilled |
| 165 | 31g | 3.6g | 0g | Dry heat creates smoky flavor |
| Roasted | 165 | 31g | 3.6g | 0g |
| Dry oven heat with browned exterior | Baked | 165 | 31g | 3.6g |
| 0g | Even oven cooking | Fried | Higher | Similar |
Even though these two techniques are often thought to be the same, they are not the same technique.
While boiling requires the use of rapidly boiling water to cook the chicken, poaching employs a slightly lower temperature of gently boiling water. This reduces moisture loss for a juicier result.
The nutritional values of the two techniques are the same if no other ingredients are added.
Poached vs Grilled Chicken Breast
Grilled chicken gets its smoky taste and tough texture because it is cooked on direct heat.
On the other hand, poached chicken stays tender, making it perfect for salads, wraps, sandwiches, soups, and shredded chicken.
The nutritional values of protein, calories, and fats are very close to each other.
Poached vs Roasted Chicken Breast
Grilled chicken gets its smoky taste and tough texture because it is cooked on direct heat.
On the other hand, poached chicken stays tender, making it perfect for salads, wraps, sandwiches, soups, and shredded chicken.
The nutritional values of protein, calories, and fats are very close to each other.
Poached vs Baked Chicken Breast
Both cooking techniques result in very healthy chicken breasts that have high amounts of protein.
The first option will create firm meat and give it a light browning, while the second will focus more on moisture retention and the meat's softness.
Both of these techniques make a great meal.
Poached vs Fried Chicken Breast
The largest nutritional differences appear when comparing poached and fried chicken. Frying adds calories and fat from cooking oil, while breading may add carbohydrates and sodium. Poached chicken provides nearly the same amount of protein without these added ingredients, making it one of the leanest preparation methods available.
Who Should Choose Poached Chicken Breast?
Poached chicken breast is a food that will suit most individuals who want a quick and easy meal with nutrients in it.
Meal Preppers
The poached chicken is quite easy to shred, making it ideal for preparing several meals for later use.
Those on Weight-Loss Programs
Since poached chicken contains high levels of protein but low calories, it can be part of satisfying meals with vegetables, whole grains, legumes or other nutritious foods.
Sports Persons and Exercise Lovers
Protein helps with muscle building and recovery after exercise. Poached chicken is one of the simplest ways to get high levels of protein without additional fat.
Families
This type of chicken meat is well-suited to soups, salads, wraps, tacos, sandwiches, casseroles, pasta, and rice dishes. It is the most versatile meat for families.
People Recovering From Illnesses
Cooked without any fat or skin, chicken breast meat is frequently used in a diet regimen because it is tender and can be added to broth, rice, vegetables, and other soft foods.
From Jennifer
One of the biggest mistakes I see people make is allowing the poaching liquid to boil vigorously. A gentle simmer is all that's needed. Keeping the temperature lower helps the chicken stay moist and tender instead of becoming dry and stringy. I also encourage adding fresh herbs, garlic, onion, peppercorns, bay leaves, lemon slices, or celery to the poaching liquid. These ingredients add wonderful flavour without significantly increasing calories or fat. Finally, don't throw away the cooking liquid. If you've poached the chicken with vegetables and herbs, the remaining broth can become a flavorful base for soups, grains, or sauces, helping reduce food waste while adding extra flavour to future meals.
Frequently Asked Questions
Is poached chicken breast healthy?
Yes. Poached chicken breast is a lean source of complete protein that naturally contains very little fat and no carbohydrates. It also provides important nutrients such as niacin, vitamin B6, selenium, phosphorus, and zinc.
How many calories are in poached chicken breast?
A 100-gram serving of poached, boneless, skinless chicken breast contains approximately 165 calories, although exact values vary slightly depending on moisture retention and preparation.
Is poached chicken healthier than fried chicken?
Generally, yes. Poached chicken contains fewer calories and much less fat because it isn't cooked in oil or coated with breading.
Does poaching remove protein?
No. Poaching does not significantly reduce the protein content of chicken breast. Nearly all of the protein remains in the meat throughout cooking.
Can I poach chicken without salt?
Absolutely. Plain water works well, and herbs, garlic, onion, citrus, and spices provide flavour without relying on added sodium.
Is poached chicken good for meal prep?
Yes. Poached chicken stores well in the refrigerator, freezes successfully, and works in a wide variety of healthy recipes throughout the week.
Does poaching preserve moisture better than boiling?
In many cases, yes. The lower cooking temperature used during poaching generally helps retain more moisture, producing a juicier texture than rapidly boiling the chicken.
Final Thoughts
Here are some great facts that show why poached chicken breast offers amazing nutritional value and is easy to prepare. Chicken breast contains around 31 grams of high-quality protein, no carbohydrates, and minimal amounts of naturally occurring fats per 100 grams. That way, this preparation technique is still one of the most nutritious ways to cook chicken.
It may be even less nutritious than grilling, roasting, baking, or boiling if any additional fats or sauces are not used in the cooking process. The major benefit of poaching chicken breast is that it preserves tenderness without requiring many ingredients. I hope this guide helps you understand the nutritional benefits of poached chicken breast. Feel free to check the rest of our nutritional guides and calculators.
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