How Many Carbs are in a Chicken Breast?

Chicken breast is one of the most popular lean protein choices for those looking to lose weight or build muscle. With its high protein content and low fat and carb numbers, it’s easy to see why chicken breast is a staple food for many dieters and bodybuilders. But exactly how many carbs are in a chicken breast? Let’s take a closer look.

Carb Content of Chicken Breast

The carb content of chicken breast is impressively low. According to the USDA, a 3 oz. serving of boneless, skinless chicken breast contains 0 grams of carbs [1]. Yes, you read that right – absolutely zero carbs!

This makes chicken breast an excellent choice for low-carb and keto diets You can enjoy a hearty portion of chicken without worrying about going over your daily carb limit,

Now, the carb content may increase slightly depending on the cooking method. For example, breaded or fried chicken breast will have some carbs from the breading or batter. Still, a plain grilled or baked chicken breast will remain at 0 grams of carbs per serving.

How Protein and Fat Impact Chicken Breast Macros

While chicken breast is carb-free, it does contain substantial amounts of protein and a bit of fat. Let’s take a look at how these other macros factor in [1]:

• Protein: 26 grams per 3 oz. serving
• Fat: 3 grams per 3 oz. serving

That’s about 80% of the calories in chicken breast that come from protein. This makes it an exceptionally high-protein food. Chicken breast is great for building muscle and losing fat because it has a lot of protein and not many carbs.

The small amount of fat in a chicken breast comes mostly from unsaturated fat, like mono and polyunsaturated fats. These healthier fats may help reduce inflammation.

Chicken Breast Nutrition

In addition to its stellar macros. chicken breast contains an array of important micronutrients

• Selenium: supports thyroid function and DNA production
• Phosphorus: supports bone health
• Vitamin B6: aids metabolism and red blood cell production
• Niacin: converts food into energy

Chicken breast also provides minerals like iron, potassium, and zinc. It’s low in sodium as well.

Calorie Count of Chicken Breast

A 3 oz. serving of chicken breast contains around 128 calories [1]. Of course, this number may increase if you eat a larger portion or cook the chicken breast with oil or breading.

Here’s the calorie count for some common chicken breast portion sizes:

• 3 oz grilled chicken breast: 128 calories
• 6 oz grilled chicken breast: 256 calories
• 1 small chicken breast (5 oz): 214 calories
• 1 medium chicken breast (8 oz): 342 calories

To keep calories in check, stick with a 3-6 oz portion of plain grilled, baked, or poached chicken breast. Avoid fried or heavily breaded versions.

Does Cooking Method Change the Carbs in Chicken Breast?

A plain chicken breast doesn’t have any carbs, but how it’s cooked can change the last carb count. Here are some common ways to cook chicken breast and how they change the amount of carbs it has:

• Grilled: No effect on carbs. A simple grilled chicken breast remains at 0 grams of carbs.

• Baked: Again, no change in carbs with basic baked chicken. Use herbs and spices instead of sugary sauces or glazes.

• Breaded: Breading adds carbs from flour or breadcrumbs. A breaded chicken breast can have 15+ grams of carbs.

• Fried: Even without breading, frying can add carbs via batter or oil. Stick to grilled or baked chicken to avoid extra carbs.

• Sauces and Marinades: Sauces like barbecue, teriyaki, and sweet and sour will have sugar and increase the carb amount.

Your best bet is to stick to simple seasonings like garlic, lemon, pepper, and salt to keep the carb content at 0 grams. Avoid sugary sauces and breaded versions.

Chicken Breast Carbs in Different Cuts

Not all chicken breast is created equal when it comes to carbs. The specific cut you choose can also impact the carb number:

• Boneless, skinless chicken breast: 0 grams of carbs per 3 oz. serving

• Chicken breast with skin: 0 grams of carbs per 3 oz. serving

• Chicken thigh: 0-3 grams of carbs per 3 oz. serving

• Chicken drumstick: 0-3 grams of carbs per 3 oz. serving

• Chicken wing: 0-3 grams of carbs per 3 oz. serving

• Ground chicken: 0-2 grams of carbs per 3 oz. serving

The white meat chicken breast and thighs are your best bet for keeping carbs low. Dark meat cuts like drumsticks and wings may have slightly more carbs. Still, the numbers remain very low, even for cuts like wings.

Chicken Breast Carbs Compared to Other Proteins

How do chicken breasts stack up against other protein foods when it comes to carbs? Here’s a quick comparison:

• Chicken breast: 0 grams carbs per 3 oz.
• Fish: 0-3 grams carbs per 3 oz.
• Shrimp: 0-1 grams carbs per 3 oz.
• Eggs: 0-1 grams carbs per egg
• Beef: 0-3 grams carbs per 3 oz.
• Pork: 0-3 grams carbs per 3 oz.
• Bacon: 0-2 grams carbs per slice
• Tofu: 2-5 grams carbs per 3 oz.

Chicken breast is among the lowest-carb options. Fish, eggs, and other meats can fit into a low-carb eating plan as well. Processed meats like bacon and sausage tend to be higher in carbs.

Health Benefits of Chicken Breast

Given its stellar nutrition profile, chicken breast provides some great health benefits:

• Builds muscle: The high protein content promotes muscle growth when combined with strength training.

• Boosts weight loss: Chicken breast is low calorie and high protein, which helps curb appetite and burn fat.

• Supports bone health: Phosphorus supports bone mineralization while protein helps maintain bone density.

• May lower inflammation: Anti-inflammatory unsaturated fats in chicken breast can reduce inflammatory markers.

Is Chicken Breast Keto-Friendly?

With zero carbs and plenty of protein, chicken breast is one of the best keto diet foods around. It allows you to pack in protein without worrying about exceeding your daily carb limit. Feel free to work chicken breast into your keto meal plan.

Some quick keto chicken breast recipe ideas:

• Herb roasted chicken and non-starchy veggies
• Chicken salad wrapped in lettuce leaves
• Buffalo chicken wings
• Chicken veggie stir fry over cauliflower rice

Chicken breast is incredibly versatile for keto. Just skip the breading, sauces, and sugary marinades to keep the carbs down.

Chicken Breast for Diabetics

Chicken breast is an excellent choice for individuals with diabetes as well. The combination of high protein, low carbs, and minimal fat helps stabilize blood sugar. Some research indicates that replacing red meat with chicken can improve blood glucose levels in those with type 2 diabetes [2].

The American Diabetes Association recommends 3-6 oz of chicken breast one to two times per week as part of a balanced diabetic diet [3]. Track your portions and opt for healthy cooking methods to maximize the benefits. Avoid fried or breaded chicken.

Organic, Free-Range & Antibiotic-Free Chicken Breast

Opting for organic, free-range, or antibiotic-free chicken breast won’t significantly alter the carb content. However, these types of chicken are more nutritious overall:

• Organic: Contains more healthy omega-3 fatty acids than conventional chicken. Carb content is the same.

• Free-Range: Also has more omega-3s from the chicken’s natural diet. No difference in carbs.

• Antibiotic-Free: Avoiding antibiotics means fewer drug residues in the meat. Carbs are unchanged.

While the carb count stays at zero grams, choosing higher quality chicken provides more nutritional bang for your buck. And organic chicken may have fewer pesticides as well.

How Many Carbs Can You Have Per Day?

The amount of carbs you can eat per day depends largely on your goals:

• Low-carb diet: 20-50 grams of net carbs per day
• Ketogenic diet: Less than 50 grams of total carbs per day
• Moderate carb diet: Around 130 grams of carbs per day
• High carb diet: Over 200 grams of carbs per day

On a low-carb or keto diet, chicken breast is a perfect staple since it allows you to fill up without worrying about carbs. Even on higher carb diets, it can help balance out meals containing lots of carbs.

Work with a nutritionist or dietitian to determine your optimal daily carb target. Track your intake, including “hidden” carbs, to ensure you stick within your recommended range.

Chicken Breast Carbs: The Bottom Line

Chicken breast contains zero grams of carbs per 3 oz. serving, offering a high-protein, low-carb option for strength athletes, dieters, or anyone monitoring their carb intake. Prepare chicken breast using simple, low-carb cooking methods like grilling, baking, or poaching. Avoid sugary sauces, heavy breading, and deep frying.

Pair your chicken breast with non-starchy vegetables or a fresh garden salad for a healthy, balanced meal. Chicken breast is incredibly versatile, so you can incorporate it into everything from salads to stir-fries to sandwiches (hold the bun!). With its stellar nutrition profile and endless possibilities for preparation, chicken breast can be your go-to lean protein on both low-carb and moderate carb eating plans.

So if you’re wondering “how many carbs are in chicken breast,” the answer is a carb-lover’s dream – zero! Enjoy this lean, protein-packed poultry knowing you don’t have to worry about excessive carbs derailing your diet or fitness goals. Chicken breast allows you to pack in muscle-building protein and satisfying flavor without the carb overload.