Chicken Breast vs. Raw Chicken
Nutrition comparison of Cooked Chicken Breast and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and raw chicken:
- Both raw chicken and chicken breast are high in calories, potassium and protein.
- Chicken breast has 56% less saturated fat than raw chicken.
- Raw chicken has more riboflavin, however, chicken breast contains more niacin and folate.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw chicken and chicken breast are high in calories. Chicken breast has 15% more calories than raw chicken - raw chicken has 143 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in fat and similar to raw chicken for carbs. Chicken breast has a macronutrient ratio of 79:0:21 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Raw Chicken | |
|---|---|---|
| Protein | 79% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 21% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and chicken breast are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both raw chicken and chicken breast are high in protein. Chicken breast has 78% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Chicken breast has 56% less saturated fat than raw chicken - raw chicken has 2.3g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both raw chicken and chicken breast are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Raw chicken and chicken breast contain similar amounts of cholesterol - raw chicken has 86mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than raw chicken - chicken breast has 6ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than raw chicken - chicken breast has 5iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw chicken and chicken breast contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Raw chicken and chicken breast contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Raw chicken has more riboflavin, however, chicken breast contains more niacin and folate. Both chicken breast and raw chicken contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Chicken Breast | Raw Chicken | |
|---|---|---|
| Thiamin | 0.07 MG | 0.109 MG |
| Riboflavin | 0.114 MG | 0.241 MG |
| Niacin | 13.712 MG | 5.575 MG |
| Pantothenic acid | 0.965 MG | 1.092 MG |
| Vitamin B6 | 0.6 MG | 0.512 MG |
| Folate | 4 UG | 1 UG |
| Vitamin B12 | 0.34 UG | 0.56 UG |
Minerals
calcium
Chicken breast has 150% more calcium than raw chicken - raw chicken has 6mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Raw chicken and chicken breast contain similar amounts of iron - raw chicken has 0.82mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both raw chicken and chicken breast are high in potassium. Raw chicken has 104% more potassium than chicken breast - raw chicken has 522mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more alpha linoleic acid (ALA) than chicken breast per 100 grams. Both chicken breast and raw chicken contain significant amounts of DHA.
| Chicken Breast | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.071 G |
| DHA | 0.02 G | 0.023 G |
| EPA | 0.01 G | 0.008 G |
| DPA | 0.01 G | 0.008 G |
| Total | 0.07 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, raw chicken has more linoleic acid than chicken breast per 100 grams.
| Chicken Breast | Raw Chicken | |
|---|---|---|
| linoleic acid | 0.59 G | 1.324 G |
| other omega 6 | ~ | 0.014 G |
| Total | 0.59 G | 1.338 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Raw Chicken (Chicken, ground, raw) .
Cooked Chicken Breast g
()
|
Daily Values (%) |
Raw Chicken g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw chicken or chicken breast contain more calories in 100 grams?Both raw chicken and chicken breast are high in calories. Chicken breast has 20% more calories than raw chicken - raw chicken has 143 calories in 100g and chicken breast has 165 calories.
Is raw chicken or chicken breast better for protein?
Both raw chicken and chicken breast are high in protein. Chicken breast has 80% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and chicken breast has 31g of protein.
Does raw chicken or chicken breast contain more potassium?
Both raw chicken and chicken breast are high in potassium. Raw chicken has 100% more potassium than chicken breast - raw chicken has 522mg of potassium in 100 grams and chicken breast has 256mg of potassium.