Chicken Breast
Serving size: 4 oz (113g)
Why Eat Chicken Breast?
Chicken breast is the leanest and most protein-dense cut of poultry, providing about 26g of complete protein per 4-oz serving with minimal fat. It's also a good source of B vitamins, particularly B3 (niacin) and B6, which support energy metabolism and brain function.
Chicken Breast contains 1.6x more lysine per serving than Sardines.
At a Glance
Nutrient Fingerprint
Chicken Breast's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Lysine (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Chicken Breast per serving (4 oz (113g)), grouped by category.
0.24 mcg per serving
0.6 mg per serving
11 mcg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Chicken Breast
Storage & Selection Tips
How to Select
Look for pink, moist meat without gray spots or slimy texture. Free-range and organic options may have better flavor and nutrient profiles.
How to Store
Store raw chicken on the lowest shelf of the refrigerator to prevent cross-contamination. Keep in original packaging or wrap tightly.
Shelf Life
Raw chicken lasts 1-2 days refrigerated. Cooked chicken keeps 3-4 days. Frozen raw chicken lasts 9-12 months.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Chicken Breast Appears in These Nutrient Guides
Magnesium
9% DV per serving
Iron
3% DV per serving
Omega-3
3% DV per serving
Zinc
9% DV per serving
Vitamin B12
10% DV per serving
Choline
23% DV per serving
Potassium
9% DV per serving
Vitamin A
1% DV per serving
Selenium
58% DV per serving
Vitamin E
4% DV per serving
Phosphorus
23% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
15% DV per serving
Niacin (Vitamin B3)
88% DV per serving
Pantothenic Acid (Vitamin B5)
38% DV per serving
Vitamin B6
76% DV per serving
Protein
69% DV per serving
Sodium
3% DV per serving
Leucine
106% DV per serving
Isoleucine
121% DV per serving
Valine
99% DV per serving
Tryptophan
155% DV per serving
Lysine
157% DV per serving
Similar Foods (Proteins)
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Chicken Breast Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.