If you're looking for a low-calorie, high-protein meal, the small boneless skinless chicken breast is an excellent choice. Weighing 4 oz, it contains only 110 calories but packs 23 grams of protein. Whether you're trying to lose weight or build muscle, this lean protein source is perfect for your needs.

Not only is it low in calories and high in protein, but it's also low in fat. Each small boneless skinless chicken breast contains only 1 gram of fat and 0 grams of carbohydrates, making it an ideal food for those following a low-fat or low-carb diet. Additionally, it's a good source of several essential nutrients, including niacin, vitamin B6, and phosphorus.

In this article, we'll explore everything you need to know about small boneless skinless chicken breasts, from cooking tips to health benefits to recipe ideas. By the end of this article, you'll know exactly how to incorporate this delicious and nutritious protein into your diet.

Calories in 1 small boneless skinless chicken breast

As mentioned earlier, each small boneless skinless chicken breast contains 110 calories. This makes it a great food for those trying to manage their weight or reduce their calorie intake. Compared to other protein sources such as beef and pork, chicken breast is significantly lower in calories. Just keep in mind that the calorie count can increase significantly depending on how the chicken is prepared. For example, breading and frying the chicken can add hundreds of calories to the dish. To keep the calorie count low, opt for healthy cooking methods such as grilling, baking, or broiling.

Fat and Protein Content of Small Boneless Skinless Chicken Breast

Each small boneless skinless chicken breast contains 23 grams of protein, which is approximately half of the recommended daily intake of protein for adults. The protein in chicken breast is high-quality, containing all the essential amino acids your body needs to function properly. In addition to being high in protein, chicken breast is low in fat. Each small boneless skinless chicken breast contains only 1 gram of fat, making it an excellent choice for those following a low-fat diet. However, keep in mind that the way you prepare the chicken can impact its fat content. For example, fried chicken contains much more fat than grilled chicken.

Small Boneless Skinless Chicken Breast Serving Sizes

A 4 oz boneless skinless chicken breast is an excellent size for a single serving. You can serve it with a variety of side dishes such as roasted vegetables, quinoa, or sweet potatoes. If you're cooking for multiple people, you can easily scale up the recipe to make several servings of chicken.

Small Boneless Skinless Chicken Breast Cooking Tips

Cooking a small boneless skinless chicken breast is relatively straightforward. The key is to cook it thoroughly without drying it out. Here are some tips to help you cook the perfect chicken breast every time:

1. Preheat your oven or grill before cooking the chicken.
2. Season the chicken with salt and pepper or other spices to add flavor.
3. Place the chicken on the grill or in the oven and cook for 5-6 minutes per side, or until the internal temperature reaches 165°F.
4. Let the chicken rest for a few minutes before serving to allow the juices to redistribute.

Small Boneless Skinless Chicken Breast Health Benefits

Eating a small boneless skinless chicken breast has many health benefits. Here are some of the most significant:

• High in protein, which helps build and repair muscle tissue.
• Low in fat, making it an excellent choice for those following a low-fat diet.
• Low in calories, making it an ideal food for weight management.
• Rich in several essential nutrients, including niacin, vitamin B6, and phosphorus.
• May reduce the risk of heart disease and stroke when consumed as part of a healthy diet.

Small Boneless Skinless Chicken Breast Nutritional Comparison with Other Proteins

When it comes to protein sources, chicken breast is one of the healthiest options. Here's how it stacks up against some other popular protein sources in terms of nutrition:

• Beef: A 4 oz serving of 90% lean beef contains 180 calories, 20 grams of protein, and 10 grams of fat.
• Pork: A 4 oz serving of pork tenderloin contains 250 calories, 23 grams of protein, and 16 grams of fat.
• Tofu: A 4 oz serving of tofu contains 86 calories, 9 grams of protein, 5 grams of fat, and 2 grams of carbohydrates.

Compared to these other protein sources, chicken breast is significantly lower in calories and fat while still providing a substantial amount of protein.

Small Boneless Skinless Chicken Breast Recipe Ideas

There are countless ways to prepare a small boneless skinless chicken breast. Here are a few ideas to get you started:

• Grilled chicken breast with roasted vegetables
• Baked chicken breast with sweet potato fries
• Cajun-spiced chicken breast with quinoa salad
• Lemon garlic chicken breast with steamed broccoli

Experiment with different seasonings and cooking methods to find your favorite way of preparing chicken breast.

Small Boneless Skinless Chicken Breast Nutritional Concerns

While small boneless skinless chicken breasts are generally considered a healthy food, there are a few things to keep in mind:

• Chicken with skin will have a higher fat and calorie count than skinless chicken.
• Processed chicken products such as chicken nuggets or chicken patties may contain added ingredients such as salt, sugar, or artificial flavors.
• Eating chicken that is not cooked properly can lead to foodborne illness.

To ensure maximum nutrition and safety, always choose fresh, high-quality chicken and cook it thoroughly before consuming.

Small Boneless Skinless Chicken Breast Storage Tips

If you're not cooking your chicken breast right away, it's essential to store it properly to prevent bacteria growth and spoilage. Here are some storage tips to keep in mind:

• Refrigerate fresh chicken breast in its original packaging or vacuum-sealed bag until you're ready to use it.
• Cooked chicken breast can be stored in an airtight container in the refrigerator for up to four days.
• For long-term storage, freeze chicken breast in an airtight container or freezer bag. It will last for up to six months in the freezer.

Always thaw frozen chicken breast in the refrigerator before cooking it.

Small Boneless Skinless Chicken Breast Buying Guide

When purchasing small boneless skinless chicken breasts, it's essential to choose high-quality, fresh chicken to ensure maximum nutrition and safety. Here are some tips to keep in mind when shopping for chicken:

• Choose chicken that is fresh, not frozen, if possible. Fresh chicken will have a better texture and flavor than frozen chicken.
• Look for chicken that has a pink, not gray, color. Gray chicken may indicate that it is past its prime.
• Smell the chicken to make sure it doesn't have any off odors. Fresh chicken should have a mild, slightly sweet smell.
• Check the sell-by date to ensure that the chicken is still fresh.