⏱ 80 min total

Korean Grilled Chicken Breasts

Name: Korean Grilled Chicken Breasts
Prep time: 70 min
Cook time: 10 min
Total time: 80 min
Yield: 1 serving
Ingredients: 4 oz Chicken breast; 1 tbsp Tamari soy sauce; 1 tbsp Applesauce; ¼ tsp Sesame oil; ⅛ tsp Ginger root; ¼ tbsp Brown sugar; ½ cloves, minced Garlic; ¼ tsp Crushed red pepper flakes; ¼ tsp Sesame seeds; ½ medium Scallions; 1 tbsp chopped Onion

Per 1 serving · 170 g · 11 ingredients

Calories

186

9%
of a 2,000 cal day

Protein
28g
61% of calories
Carbs
7.4g
16% of calories
Fat
4.6g
23% of calories

Portion

✓ Protein-dense
✓ Low saturated fat

At a glance

One serving of Korean Grilled Chicken Breasts (170 g) has 186 calories, with 28 g of protein, 7.4 g of carbohydrates and 4.6 g of fat. Most of its energy comes from protein (61% of calories). It is high in protein (56% DV), niacin (73% DV) and Vitamin B6 (76% DV). Keep an eye on sodium and cholesterol, which provide 46% and 28% of the daily value.

Per 100 g

109cal

low energy density

Protein per 100 cal

15g

Net carbs

carbs minus fiber

Fiber

0.8g

4.5 g sugar

High in

20%+ of the daily value

Protein56%
Niacin73%
Vitamin B676%
Pantothenic acid36%
Phosphorus40%
Selenium48%

Good source of

10–19% of the daily value

Vitamin K13%
Thiamine10%
Riboflavin (B2)18%
Vitamin B1210%
Choline19%
Iron14%

Watch

20%+ of the daily value

Sodium46%
Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 70 minCook 10 min

1
Place the chicken breasts in a zip-top bag one at a time and pound to an even thickness of about ½ inch, avoiding puncturing the bag.
2
In a medium bowl, combine soy sauce, applesauce, onion, sesame oil, ginger, brown sugar, garlic, red pepper flakes, and sesame seeds. Reserve ¼ cup of the marinade (for original 4 serving recipe, 1 tbsp per serving) and transfer the rest to the bag with the chicken. Marinate in the refrigerator for at least 1 hour.
3
Grill the chicken over medium-high heat for 2 to 3 minutes until it no longer sticks to the grill. Turn the chicken, spoon the reserved marinade over each breast, and grill for another 2 to 3 minutes until cooked through to 165°F and no longer pink.

Vitamins & minerals

Amounts for 1 serving (170 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	12 μg	1%
Vitamin C	6 mg	7%
Vitamin D	0 μg	0%
Vitamin E	1 mg	5%
Vitamin K	16 μg	13%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.2 mg	18%
Niacin	12 mg	73%
Vitamin B6	1 mg	76%
Folate (B9)	21 μg	5%
Vitamin B12	0.2 μg	10%
Pantothenic acid	2 mg	36%
Choline	102 mg	19%

Minerals

Nutrient	Amount	% Daily Value
Calcium	30 mg	3%
Iron	1 mg	14%
Potassium	477 mg	10%
Magnesium	45 mg	11%
Phosphorus	279 mg	40%
Zinc	1 mg	9%
Copper	0.1 mg	9%
Manganese	0.2 mg	7%
Selenium	27 μg	48%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	45 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 186 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

35min
Walking (3.5 mph)
22min
Cycling (moderate)
16min
Running (6 mph)
26min
Swimming laps

Common questions

How many calories are in Korean Grilled Chicken Breasts?

One serving of Korean Grilled Chicken Breasts (1 serving) has 186 calories, which works out to 109 calories per 100 g. That is about 9.3% of a 2,000-calorie day.

Are Korean Grilled Chicken Breasts high in protein?

Yes. It has 28 g of protein per serving, and 61% of its calories come from protein (15 g of protein per 100 calories).

Are Korean Grilled Chicken Breasts keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Korean Grilled Chicken Breasts?

1059 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Korean Grilled Chicken Breasts?

4.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (170 g)

Calories186

% Daily Value*

Total fat 4.6g	6%
Saturated fat 0.9g	4%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 1,059mg	46%
Total carbohydrate 7.4g	3%
Dietary fiber 0.8g	3%
Total sugars 4.5g
Protein 28g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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