Quick Answer
Steamed 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
Cooked Chicken Breast is among the healthiest methods to cook chicken since it requires no oil in its preparation process while maintaining the nutritious nature of the food item. 100 grams of steamed and boneless chicken breast will have about 165 calories, 31 grams of protein, 3.5 grams of fat, and 0 grams of carbohydrates.
Why Steamed Chicken Breast Is One of My Favorite Healthy Cooking Methods
Whereas many would associate steaming with preparing vegetables, steamed chicken breast deserves no less mention. This method of preparing a low-fat protein source is perhaps one of the easiest, healthiest and purest ways to make lean chicken without additional calories from oils or other ingredients.From the standpoint of a nutrition researcher, it is very appealing since it does not cover the true qualities of the food but rather accentuates its nature by preserving its natural features during preparation.
Steaming makes use of moist heat to cook the chicken and thus ensures that almost all of its protein and vitamins remain.
Consistency is another benefit of this method of cooking because unlike roasting or grilling, it allows for even distribution of heat, which is less likely to lead to overcooking. This feature can be particularly valuable in cases when steaming is used for preparing meals for one's family or for cooking certain dishes.
Steamed chicken is widely used in cuisines all over the world because of its versatility - it complements various ingredients and sauces very well.
In this guide, I'll explain how steaming affects chicken breast nutrition, provide USDA-backed nutrition facts, compare steaming with other cooking methods, and help you calculate nutrition values for the portion you're eating.
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Steamed 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 |
Steamed Chicken Breast Macronutrients
Calories, Protein, Fat & Carbohydrates
Steamed chicken breast contains almost the same amount of macronutrients compared to poached, boiled, baked, grilled, and roasted chicken.
Calories
100 grams of steamed chicken contain about 165 calories, thus being a great choice for meal planning.
Protein
Steamed chicken contains about 31 grams of protein per 100 grams, offering all the necessary amino acids for maintaining muscle mass, repairing body tissues, enzymes' synthesis, and many other vital processes.
Fat
Steamed chicken contains about 3.5 grams of fat in its natural form, only some of which consists of saturated fats.
Carbohydrates
Steamed chicken does not contain any carbohydrates in its natural form.
Carbohydrates are added via sauces, glazes, breading, or other accompanying foods.
Steamed 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 |
Key Vitamins & Minerals
Steamed Chicken Breast Is Rich in Essential Micronutrients
Steamed chicken is not only a rich source of lean protein but also of some vitamins and minerals important for good health.
Niacin (vitamin B3)
Assists in proper energy generation and aids in the metabolism of carbohydrates, proteins, and fats.
Vitamin B6
Aids in the metabolism of amino acids, immunity, neurological functions, and the creation of red blood cells.
Selenium
Functions as an antioxidant and helps with thyroid health and immunity.
Phosphorus
Important for strong bones and teeth and energy metabolism.
Potassium
Maintains electrolyte balance, muscular actions, and nerve impulses.
Zinc
Important for immunity, wound healing, and DNA production.
How Steaming Affects Chicken Breast Nutrition
The process of steaming involves cooking chicken by means of hot water vapor without coming in direct contact with water or oil. Steaming involves cooking chicken in moist heat which helps the chicken cook evenly while retaining the tenderness of the meat.
When it comes to nutrition, steaming does not affect the nutritional value much. The chicken loses some of its water content through the steaming process, which increases the nutrient density of the chicken per 100 grams, similar to any cooked chicken.In terms of caloric intake, since there is no need to use cooking oil when steaming, there are no extra calories from fat when steaming chicken. Thus, steamed chicken is one of the leanest ways of preparing chicken.
Since the chicken is not immersed in water, steaming might help minimize the transfer of some water-soluble nutrients to the cooking water compared to boiling or poaching. Nevertheless, the difference is quite small, but still steaming is widely accepted as one of the most nutritious ways of cooking chicken due to minimal changes in its qualities. Additionally, the chicken cooked through steaming keeps its moisture and remains soft, which makes it great for salads, stir-fry, or shredded chicken dishes.
How Steamed Chicken Compares To Other Cooking Methods
| 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 |
The process of steaming is known to be one of the healthiest methods of preparing chicken breasts, since this cooking method uses only moist heat, no fats like oil, butter, or breadcrumbs are used for the preparation.
From the point of view of nutrition, steamed chicken breast is comparable to such cooking methods as poaching, boiling, grilling, baking, roasting; there are no significant nutritional differences between them, since the cooking method does not influence the nutrient composition - additional ingredients do. Thus, for those who prefer pure natural sources of protein, steamed chicken is a good choice.
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 | Steamed | 165 | 31g | 3.5g |
| 0g | Moist heat without oil | Poached | 165 | 31g |
| 3.5g | 0g | Cooked gently in liquid | Boiled | 165 |
| 31g | 3.5g | 0g | Cooked in boiling water | Grilled |
| 165 | 31g | 3.6g | 0g | Smoky flavor from direct heat |
| Roasted | 165 | 31g | 3.6g | 0g |
| Dry oven heat with browning | Baked | 165 | 31g | 3.6g |
| 0g | Even dry heat cooking | Fried | Higher | Similar |
Both steaming and poaching are excellent choices for preserving tenderness while avoiding added fat.
The main difference is the cooking environment. Steaming cooks the chicken with hot vapor, while poaching cooks it in gently heated water or broth.
Nutritionally, both methods are nearly identical. The choice usually comes down to preferred texture and cooking style.
Steamed vs. Boiled Chicken Breast
Boiling involves cooking the chicken directly in water at a higher temperature compared to steaming which involves cooking the chicken above the water in steam.
Steaming is likely to result in firmness of the chicken meat as well as less leaching of water-soluble nutrients.
Nutritionally, there are minor differences.
Steamed vs. Grilled Chicken Breast
Grilled chicken gives off the smoky smell due to the direct heat that chars its surface.
Steam-cooked chicken is less flavorful with a more tender meat, but has an equal number of calories, proteins, and fats as grilled chicken when cooked without anything else added.
Steamed vs. Roasted Chicken Breast
Roasted chicken acquires a golden brown crust from roasting in the oven, while steamed chicken retains a pale, tender appearance.
While these dishes differ in taste and texture, they have almost the same nutritional content.
Steamed vs. Fried Chicken Breast
The fried version of chicken contains a relatively higher amount of calories and fat due to the absorption of cooking oil while frying. Additionally, breading increases the amounts of carbs and sodium in the meal.
The steamed version provides an equivalent amount of quality protein without those additional calories.
Who Should Choose Steamed Chicken Breast?
Steamed chicken breast is easily compatible with several forms of healthy eating plans and is appropriate for individuals with varying nutritional objectives.
Healthy Eaters
Due to the absence of any need for the use of oil in steaming, steamed chicken is inherently low-fat and provides quality protein.
Meal Prep Fans
Cooked chicken can be stored in the fridge, heated up easily, and is great for making salads, bowls, wraps, sandwiches, soups, and stir-fry.
Athletes & Active People
The abundance of protein makes it easier to maintain muscles and recover from workouts, as well as meets daily protein needs without extra calories.
Families
It’s not difficult to cook a big portion of steamed chicken at once and use it for family meals during the whole week.
Older Adults
Soft and steamed chicken is usually easier to chew than the roasted one but still provides plenty of high-quality protein needed by older people.
From Jennifer
Perhaps one of the greatest benefits of steaming is its ability to make the chicken moist in its natural state without the help of any butter or cooking oil. It is recommended to season the chicken while steaming with thyme, rosemary, parsley, oregano or dill, together with some garlic, black pepper, lemon slices or ginger. All these ingredients will add lots of flavor without making the dish heavy. Another important piece of advice is to avoid overcooking. After removing chicken breast from the steamer, it will continue cooking, so it is better to let it rest for several minutes in order to keep it moist. In case you are preparing several dishes for a week, it is recommended to cut the chicken after it gets a little bit cold.
Frequently Asked Questions
Is steamed chicken breast healthy?
Yes. Steamed chicken breast is one of the healthiest ways to prepare chicken because it provides complete protein with very little fat and no carbohydrates while requiring no added cooking oil.
How many calories are in steamed chicken breast?
A 100-gram serving of steamed, boneless, skinless chicken breast contains approximately 165 calories, although slight variations occur depending on moisture retention and serving size.
Is steamed chicken healthier than grilled chicken?
Both methods are excellent choices. Nutritionally they are very similar when prepared without added fats. Steaming simply avoids direct heat and produces a softer, more tender texture.
Does steaming reduce protein?
No. Steaming does not significantly reduce the protein content of chicken breast. The meat continues to provide approximately 31 grams of protein per 100 grams after cooking.
Can I steam chicken without seasoning?
Yes. Plain steamed chicken remains nutritious, but adding herbs, spices, citrus, garlic, or ginger can greatly improve flavor without adding many calories.
Is steamed chicken good for weight management?
Yes. Because steamed chicken is naturally high in protein and relatively low in calories, it can contribute to satisfying meals that support balanced eating patterns.
Can steamed chicken be frozen?
Absolutely. Once cooled, steamed chicken can be stored in airtight containers and frozen for later use while maintaining most of its nutritional value.
Final Thoughts
Steamed chicken breast is one of the easiest as well as healthiest protein sources that you can choose to add to your diet.
With about 31 grams of complete protein and just about 165 calories in each 100 grams, it provides excellent nutritional value with minimum amount of fat as well as zero carbs. This is because the method of steaming does not need any cooking oil, which allows keeping the natural low-fat nature of chicken breasts along with making the meat soft and juicy, thus tasty.
In terms of the nutritional value, the steamed chicken breast cannot differ much from the baked, grilled, roasted, boiled or poached chicken breast. The major benefits of this type of preparation are the gentle method of cooking and moisture conservation, as well as its ability to be used in a lot of recipes.
I hope my guide has helped you learn more about the nutrition of steamed chicken breast. Use our nutrition calculator and comparison guides to find out how steamed chicken affects your daily nutrition intake.
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