Chicken is full of protein and the number of methods for cooking it are endless. Baking chicken breast is one of the simplest and healthiest ways to cook it. Whether you are following a particular diet or monitoring your family's nutrition content, baked chicken can be part of a healthy, a low calorie dinner.
Serving Size
The recommended serving size for chicken breast is 3 oz, according to the U.S. Department of Agriculture. One small chicken breast typically weighs approximately 3 oz. If you are unsure, you can purchase a small kitchen scale to weigh your chicken.
Calories
A 3 oz serving of baked chicken breast can be a low calorie source of protein, especially if you are trying to maintain a healthy weight by monitoring your calorie intake. Moderately active adults should consume approximately 2,000 calories each day. A 3-oz. serving of baked chicken breast contains 110 calories.
Total Fat
Fat should be limited but not eliminated from your diet. The Mayo Clinic recommends that you limit your total fat intake to 44 to 78 g per day. Total fat is a measurement of how much saturated and unsaturated fat is contained in an item. Generally, unsaturated fats are healthier forms of fat than saturated fats. A 3-oz. baked chicken breast only contains 1 g of total fat, provided that the skin has been removed. It does not contain any saturated fat.
Protein
You should consume between 50 to 175 g of protein a day, according to The Mayo Clinic. Because the breast of the chicken is the leanest part, it contains a significant amount of protein. A 3 oz. baked chicken breast contains approximately 25 g of protein.
Iron
Iron is an essential element with a role in the healthy development of blood cells and muscle tissue. Iron can be found in many foods including baked chicken breasts. You should try to consume between 8 and 18 mg of iron per day, according to the National Institutes of Health. A 3 oz. baked chicken breast contains 4 percent of the daily recommended value of iron.
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