Meat · Poultry

Chicken Breast

Health
ScoreA

Chicken breast is a lean, high-protein poultry staple providing 16.8g of protein per 100g with minimal fat and carbohydrates, making it a cornerstone protein source for longevity-focused nutrition.

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Why Chicken Breast scores 77

Nutrient density33

Protein quality14

Fiber content0

Healthy fats5

Bioactive compounds8

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Sodium 38%Biotin 28%Copper 22%Phosphorus 17%Pantothenic Acid 17%

Nutrition

per_100g

Calories

16.8g

Protein

2.3g

Carbs

0.4g

Fat

Fiber

Health benefits

Supports muscle mass preservation and strength maintenance with age

strong evidence

High-quality complete protein (all essential amino acids) with 16.8g per 100g stimulates muscle protein synthesis via mTOR signaling, critical for combating sarcopenia in aging populations

Enhances metabolic rate and supports weight management

strong evidence

High thermic effect of protein (20-30% of calories burned during digestion) combined with low caloric density promotes satiety and thermogenesis, supporting metabolic flexibility

Supports antioxidant defense and cellular stress resilience

strong evidence

Selenium (6.1 mcg) is essential for glutathione peroxidase synthesis, protecting cells from oxidative damage and supporting redox balance in aging tissues

Supports DNA repair and metabolic energy production

strong evidence

Niacin (2.74 mg) functions as a coenzyme for NAD+-dependent enzymes regulating DNA repair, mitochondrial function, and cellular energy metabolism

Promotes bone health through phosphorus-mineral balance

moderate evidence

Phosphorus (256 mg) works synergistically with calcium and magnesium to maintain bone mineral density and support osteoblast function

Pairs well with

·Pair with leafy greens (spinach, kale) because their vitamin K and folate enhance bone mineralization and support the DNA repair processes that niacin initiates
·Combine with tomatoes or red peppers because their lycopene and vitamin C enhance selenium absorption and amplify antioxidant defense via synergistic polyphenol interactions
·Serve with mushrooms (especially shiitake) because their ergothioneine and polysaccharides provide complementary antioxidant and immune-supporting compounds that work alongside chicken's selenium
·Pair with garlic because its allicin compounds enhance sulfur metabolism and support glutathione synthesis, amplifying the antioxidant benefits of chicken's selenium

Practical tips

·Best timing: post-workout
·Choose skinless breast over bone-in or skin-on varieties to minimize saturated fat intake while retaining protein density; refrigerate immediately after purchase and use within 2-3 days
·Avoid charring or high-heat dry cooking methods; instead poach, steam, or bake at ≤350°F to prevent formation of advanced glycation end products (AGEs) that promote inflammation
·Trim any visible white tendon or connective tissue before cooking to reduce chewy texture and improve digestibility
·Portion to 120-150g per meal (roughly palm-sized) for optimal muscle protein synthesis stimulation; larger portions don't increase synthesis further but increase caloric intake