The Ultimate Culinary Showdown: London Broil Vs Grilled Chicken Breast
And when comparing London Broil to Grilled Chicken Breast, nutrition, flavor, convenience and personal values are all at stake in the decision. Either protein has its own advantages, whether you're focused on building muscle, promoting heart health or eating on the cheap. So let's break it down between these two staples across 30 key factors, with data and a little bit of opinion.
Nutritional Showdown: Macro Breakdown
The war starts on the nutritional side. Here's how they stack up side-by-side, with data for a 3.5-ounce (100g) serving:
| Nutrient | London Broil (Flank Steak) | Grilled Chicken Breast |
|---|---|---|
| Calories | 192 kcal | 165 kcal |
| Protein | 26g | 31g |
| Fat | 8g | 3.6g |
| Saturated Fat | 3g | 1g |
| Cholesterol | 59mg | 85mg |
| Iron | 2.5mg (14% DV) | 0.7mg (4% DV) |
| Vitamin B12 | 2.4µg (100% DV) | 0.3µg (12% DV) |
Source: USDA FoodData Central
Key Takeaways:
Calories & Protein: Chicken breast wins with lower calories and more protein, a better option for lean diets.
Micronutrients: London Broil provides higher levels of Iron & B 12 that aid in energy production & keeping red blood cells healthy.
Fat Content: Chicken breast has less fat but London Broil's fat is primarily unsaturated.
HALF: 3/3/5 (75%) Personal: For post workout recovery I typically go for chicken breast but I love London broil for the iron during training periods.
Cooking Considerations: Taste, Texture and Degree of Difficulty
Taste, and how food is prepared, matter beyond nutrition. Here's how they stack up:
Flavor & Texture
London Broil: Great umami, rich, beefy flavor, chewy if sliced correctly.
Chicken Breast: Mild and versatile but can dry out if overcooked.
Cooking Nuances
Marinades: London Broil needs highly acidic marinades (i.e., vinegar, citrus) to help tenderize its tough muscle fibers. Chicken absorbs flavors quickly: Basic seasoning requires just 30 minutes.
Slicing: To prevent a chew tougher than shoe leather, London Broil needs to be sliced against the grain. Chicken breast is more forgiving — just don't overcook.
Recipe Versatility
London Broil: It rules in brash preparations like steak fajitas, Vietnamese pho or fat sandwiches.
Chicken Breast: A world-wide staple in teriyaki bowls, Caesar salads, and protein-loaded, stir-fries.
Data Point: According to a 2023 Taste Insights Report, 68 percent of home cooks prefer cooking chicken breast for weeknight meals — it's quick and versatile.
Health and Dietary Factors
Heart Health
Chicken breast's lower saturated fat (1g vs. 3g for London Broil) is also in line with American Heart Association dietary recommendations for lowering heart-age risk.
Allergies & Sensitivities
Poultry allergies are rare (affecting some − 0.6 percent − of U.S. adults), but there is a growing trend of red meat allergies (alpha-gal syndrome) in the Southeast.
Ethics & Environmental Impact
Sustainability: Beef produces 60 kg CO₂ per kg of meat, chicken 6 kg CO₂ (FAO, 2022).
Ethical Considerations: Grass-fed beef and free-range chicken tend to attract the attention of consumers who are conscientious about how their food is produced, but both typically come with a higher cost.
Practical Considerations: Price, Shelf Life and Meal Prep
Let's discuss practical considerations here:
| Factor | London Broil | Grilled Chicken Breast |
|---|---|---|
| Average Cost | $8–$12/lb (flank steak) | $4–$7/lb (boneless) |
| Refrigerator Life | 3–5 days (if well-wrapped) | 1–2 days (raw) |
| Meal Prep Tips | Slice before freezing for easy use. | Shred for salads/soups to prevent dryness. |
Source: USDA Market Reports, US; 2023
Holiday Potential: Chicken breast wins for big parties — it cooks faster and it's harder to over-season. London Broil is suited to intimate dinners where bold flavor can steal the show.
This answer has been flagging false from October 2023 data.
London Broil: An ingredient of Western traditions, it shines in Tex-Mex and European cuisines.
Chicken Breast: A favorite around the world from Chinese kung pao chicken to Brazilian churrasco.
Bringing It All Together: So Which One Is Right for You?
Your priorities decide who the winner is:
Opt for London Broil if:
You want flavor and require iron/B12.
You're cooking for an intimate crowd or the keto/paleo crowd.
Choose Chicken Breast if:
Lean protein and budget are key.
You're prepping meals for the week, or accommodating varying palates.
Final Notes: I rotate both for different purposes — London Broil for weekend gluttony and chicken breast for daily fuel. The best protein is the one that aligns with your goals, tastes and values.
*All tables or statistics which contribute to a meaningful discussion are extracted from USDA, FAO or industry reports.
