Meat and Poultry / Poultry
Chicken white meat
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 70% |
| Calories | 110kcal / 2530kcal (4%) |
Macronutrients
Protein | 20.6 g/ 71g (29%) | ||||||
Total Fat | 3.1 g/ 42g (7%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 1 mcg RAE/ 700mcg RAE (0.14%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 6.6 mg NE/ 16mg NE (41%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 86 mg/ 750mg (11%) |
Phosphorus | 188 mg/ 700mg (26%) source |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 78 mg/ 1500mg (5%) low |
What is this food?
Chicken white meat (lean chicken breast). It’s mainly a protein food with very little carbs and fiber, and it provides some healthy nutrients like iron and B-vitamins (depending on the cut and cooking).
Why it matters to health
White meat helps you build and maintain muscles and supports fullness, which is helpful when you’re aiming for 3 full meals plus 1–2 snacks a day. It also has lower total fat and no carbohydrates, making it a good choice for balanced meals. Cholesterol and saturated fat are present (about 70 mg cholesterol and 0.8 g saturated fat per 100 g), so it’s best to keep portions right-sized and pair it with vegetables and fiber-rich sides. Sodium is also present (about 78 mg per 100 g), and can go higher if the chicken is marinated or cooked with salty sauces.
Healthier tips
- Serve about 1 palm-sized portion of chicken per meal, then add 1–2 cups of vegetables (or a big serving of salad/greens).
- Choose cooking methods like boiling, grilling, baking, or air-frying instead of deep-frying.
- Flavor with garlic, herbs, calamansi, vinegar, pepper and use less salty sauces (soy sauce, patis, seasoning mixes).
- If you’re eating chicken with rice, keep rice to your usual serving and add fiber (e.g., munggo, beans, or vegetables) to balance the meal.
Common Filipino dishes
Chicken adobo, chicken tinola, inihaw na manok, chicken arroz caldo, chicken sopas
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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