Chicken breast is the workhorse of high-protein eating — about 31g of protein per 100g raw, with almost zero carbs and minimal fat. Most fitness meal plans use it as a default protein source because it's lean, takes any seasoning, and is one of the cheapest grams of protein per dollar.
Calories scale with portion. Here's how a typical chicken breast serving translates in your tracker:
Protein-dense — 18.8 g of protein per 100 kcal makes chicken breast an efficient choice for hitting a protein target while managing calories.
How chicken breast stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at chicken breast and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreChicken Breast has approximately 165 calories per 100g. A typical serving — 1 medium breast (172g) — comes in at 284 calories.
31g of protein per 100g. That puts chicken breast at roughly 18.8g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Chicken Breast sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.