The amazing chicken breast

A recent New York Times article touted the health benefits of eating chicken breast. I have largely replaced red meat with chicken, turkey, and seafood in my diet. In particular, chicken breast is high in protein while low in calories. Moreover it is easy to cook, helps you feel full, and fits almost any eating plan.

One reason it’s such a smart choice is its exceptional protein-to-calorie ratio. A typical 100 g cooked, skinless breast delivers about 31 g of protein for roughly 165 calories (Table 1), which works out to around 19 g of protein per 100 calories -- far denser than most foods and well above many plant proteins or fatty meats.

Table 1 (below) lists some foods that possess a high protein-to-calorie ratio. Although chicken breast is not at the very top of the list, it is close. Plus per 100g, it contains the most protein (31g).

In addition, chicken breast is low in saturated fat. The same 100 g serving has only about 3-4 g total fat with roughly 1 g saturated fat. Replacing higher-saturated fat proteins like some red or processed meats and full-fat dairy with chicken breast can help keep LDL (“bad”) cholesterol in check as part of an overall heart-healthy pattern. Meats high in saturated fat often contain more cholesterol which can be absorbed by the intestines.

Another advantage is satiety. Protein is the most filling macronutrient per calorie, and higher-protein meals tend to boost fullness signals, curb hunger, and reduce later calorie intake. Protein also has a higher thermic effect – about 20–30% of its calories are used during digestion – which slightly lowers net calories and often helps with appetite control.

For a quick nutrition snapshot per 100 g cooked and skinless chicken breast, expect about 165 calories, 31 g of protein, 3–4 g of fat with roughly 1 g saturated fat, 0 g of carbohydrates, and useful amounts of niacin (B3), vitamin B6, selenium, phosphorus, and choline.

Of course how you cook chicken breast and what you pair it with can impact its health value. Grill, bake, poach, stir-fry, or air-fry instead of heavy breading or deep-frying, and aim for gentle browning rather than charring by marinating and avoiding very high heat. Seasoning with citrus, herbs, spices, yogurt, or olive-oil–based marinades adds flavor without much fat, and serving chicken with fiber-rich sides like roasted vegetables, beans, lentils, and whole grains enhances fullness and overall nutrition.

Practical meal ideas include herb-lemon chicken with quinoa tabbouleh and cucumber yogurt; sheet-pan paprika chicken with Brussels sprouts and sweet potato; a ginger-garlic chicken stir-fry with mixed vegetables over brown rice or cauliflower rice; and Greek-style bowls with grilled chicken, tomatoes, olives, hummus, and whole-grain pita.  The New York Times article smartly links to chicken breast recipes from its Food section.

The bottom line is that chicken breast earns its healthy reputation: it offers very high protein for the calories, minimal saturated fat, and naturally strong satiety. Building meals around it a few times per week and pairing with plenty of plants is a simple, consistent way to support weight management, muscle maintenance, and overall health.

Table 1. List of foods possessing high protein-to-calorie ratio (generated by ChatGPT-5). The ratio is in terms of grams of protein per 100 calories. Also shown is the amount of protein (g) per 100g serving. Chicken breast possesses the highest amount of protein, while also offering a very good protein-to-calorie ratio.