Protein10 recipes
boneless chicken.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
143
PROTEIN
23.1g
CARBS
0g
FAT
5.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories143kcal—
Protein23.1g46%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.0g6%
Saturated fat1.3g7%
Trans fat0g—
Cholesterol75mg25%
Water73.5g—
MINERALS
Sodium70mg3%
Potassium223mg5%
Calcium12mg1%
Iron0.90mg5%
Magnesium25mg6%
Phosphorus182mg15%
Zinc1.5mg14%
Copper0.05mg6%
Manganese0.01mg0%
Selenium20µg36%
VITAMINS
Vitamin A10µg1%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.20mg1%
Vitamin K0µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.12mg9%
Niacin (B3)9.0mg56%
Pantothenic acid (B5)1.0mg20%
Vitamin B60.40mg24%
Folate (B9)4.0µg1%
Vitamin B120.30µg13%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality lean protein
- ✓Contains all essential amino acids for muscle repair
- ✓Rich in B-vitamins that support energy production
- ✓Provides selenium which acts as an antioxidant
- ✓Low in carbohydrates, making it suitable for keto diets
COOKING TIPS
In the kitchen.
- 1Always cook to an internal temperature of 74°C (165°F) to ensure safety
- 2Pat the meat dry with paper towels before searing to achieve a golden-brown crust
- 3Allow the chicken to rest for 5 minutes after cooking to retain its juices
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for up to 2 days
- Freeze in airtight bags or vacuum-sealed packs for up to 9 months
- Keep raw chicken on the bottom shelf to prevent juices from dripping on other foods
FAQ
Frequently asked questions.
How long does raw boneless chicken last in the fridge?
Raw boneless chicken should be used within 1 to 2 days of purchase if kept refrigerated at 4°C (40°F) or below.
Can I freeze boneless chicken?
Yes, it freezes very well. Wrap it tightly in plastic wrap and then foil, or use a vacuum sealer to prevent freezer burn.
Should I wash boneless chicken before cooking?
No, washing raw chicken can spread bacteria like Salmonella or Campylobacter onto kitchen surfaces and other foods.
How can I tell if boneless chicken has gone bad?
Spoiled chicken will have a sour or ammonia-like smell, a slimy texture, and may show a greyish or greenish tint.
What is the best way to thaw frozen chicken?
The safest way is in the refrigerator overnight. For faster thawing, use the cold water method or the defrost setting on a microwave.
What are good substitutes for boneless chicken?
Turkey breast is the closest meat substitute. For plant-based options, use firm tofu, seitan, or soy-based meat alternatives.
Why is my boneless chicken rubbery after cooking?
Rubbery texture is usually caused by overcooking or cooking at too high a temperature for too long, which dries out the muscle fibers.
Is boneless chicken breast healthier than boneless thigh?
Breast meat is lower in fat and calories, while thigh meat is higher in iron and zinc and tends to be more flavorful and moist.
How do I prevent cross-contamination when handling chicken?
Use a dedicated cutting board for raw meat and wash your hands, utensils, and surfaces with hot soapy water immediately after use.
RECIPES
Cook with boneless chicken.
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