A single chicken breast, skinless and raw, contains approximately 120-150 calories per 100 grams, making it a lean source of protein ideal for balanced meals.
How Much Calories Are in One Chicken Breast? | Calorie Breakdown Explained
Chicken breast is one of the most popular protein sources due to its versatility, low calorie, and high protein content. The calorie count of a single chicken breast can vary based on factors like cooking method, portion size, and whether or not the skin is included. Skinless, boneless chicken breasts are especially common in health-focused diets, thanks to their low-fat content and lean protein. Here, we’ll explore the calorie content of a chicken breast in various forms and cooking methods, along with its macronutrient profile and tips for incorporating it into a balanced diet.
Calorie Content in Chicken Breast by Weight and Serving Size
The calorie content in a chicken breast depends on its weight and whether it’s raw or cooked. Here’s a breakdown of average calorie counts based on serving sizes:
- 100 grams, skinless, raw: ~120-150 calories
- 4 oz (113 grams), skinless, raw: ~130 calories
- 1 whole medium chicken breast, skinless, raw (~174 grams): ~210-250 calories
- 100 grams, skinless, cooked: ~165-190 calories (varies with cooking method)
Since cooking methods like grilling or baking reduce moisture, a cooked chicken breast has slightly more calories per gram than a raw one. However, chicken remains low-calorie relative to other meats, especially when prepared without added oils or breading.
Calories in Chicken Breast Based on Cooking Method
How you cook chicken breast impacts its calorie content, as certain methods require added fats or cooking agents. Here’s how different cooking methods affect calories:
- Grilled Chicken Breast – Grilling is a popular low-calorie cooking method, as it doesn’t require additional fat. A 100-gram portion of grilled chicken breast has about 165-170 calories.
- Baked Chicken Breast – Baking can be calorie-neutral if done without oils or sauces. A 100-gram baked portion has around 165 calories, similar to grilled.
- Pan-Fried Chicken Breast – Pan-frying requires oil or butter, adding around 50 calories per tablespoon of oil. A 100-gram fried chicken breast may contain 200-220 calories.
- Boiled Chicken Breast – Boiling is one of the lowest-calorie methods, as it doesn’t require fats. A boiled 100-gram portion has roughly 165 calories.
- Breaded and Fried Chicken Breast – Breading and frying increase the calorie count significantly. A 100-gram breaded and fried chicken breast contains 240-270 calories due to added fat and carbs.
Calorie Comparison of Chicken Breast by Cooking Method
| Cooking Method | Calories (per 100 grams) | Additional Notes |
| Grilled | ~165-170 | Low in fat if cooked without oils |
| Baked | ~165 | Calorie-neutral if no added oil |
| Pan-Fried | ~200-220 | Added fat from oil or butter |
| Boiled | ~165 | Low-calorie, no added fat |
| Breaded & Fried | ~240-270 | Higher calories from breading and oil |
Grilled and baked chicken breasts offer the lowest calories per gram among these cooking methods, ideal for those aiming to limit calorie intake.
Nutritional Profile of Chicken Breast Beyond Calories
Chicken breast is not only low in calories but also provides essential nutrients and macronutrients that contribute to a balanced diet. Here’s a look at the core nutrients found in chicken breast:
- Protein – Chicken breast is a high-protein food, providing around 31 grams of protein per 100 grams when cooked. This protein aids muscle maintenance, repair, and growth.
- Fat – Skinless chicken breast is low in fat, with only about 2-3 grams of fat per 100 grams. Most of this is unsaturated fat, making it a lean choice compared to cuts like thighs or drumsticks.
- Vitamins – Chicken breast contains vitamins like B3 (niacin), B6, and B12, which support energy metabolism, immune function, and red blood cell formation.
- Minerals – Chicken is rich in essential minerals like phosphorus and selenium. Phosphorus supports bone health, while selenium acts as an antioxidant that helps protect cells.
Chicken Breast Calories Compared to Other Cuts of Chicken
While chicken breast is low in calories, other cuts of chicken vary in calorie density due to differing fat content. Here’s how chicken breast compares to other popular cuts:
| Chicken Cut | Calories (per 100 grams, cooked) | Protein Content | Fat Content |
| Chicken Breast | ~165-170 | ~31 grams | ~3 grams |
| Chicken Thigh | ~210 | ~26 grams | ~10 grams |
| Chicken Drumstick | ~200 | ~28 grams | ~8 grams |
| Chicken Wing | ~250 | ~20 grams | ~16 grams |
Chicken breast is the leanest cut, making it the most suitable for calorie-conscious diets, while other cuts like thighs and wings contain more fat, which contributes to higher calorie counts.
Health Benefits of Eating Chicken Breast
Chicken breast is celebrated in many diets not only for its protein content but also for its overall health benefits. Here’s why it’s a staple in balanced and health-focused meal plans:
- High in Lean Protein – The high protein content supports muscle maintenance and growth, making it a popular choice for athletes and those building lean muscle.
- Low in Saturated Fat – Skinless chicken breast has minimal saturated fat, making it a heart-healthy choice compared to fatty cuts of meat or processed proteins.
- Supports Weight Loss – Due to its low calorie density and high protein, chicken breast promotes satiety and can help control hunger, supporting weight management goals.
- Nutrient-Rich – With essential vitamins and minerals, chicken breast contributes to overall nutrition by providing nutrients that support metabolism, immune health, and cell repair.
Practical Tips for Incorporating Chicken Breast into a Balanced Diet
Chicken breast’s versatility makes it easy to include in various meals without adding many calories. Here are some effective ways to incorporate it:
- Grill or Bake with Herbs – Avoid high-calorie sauces and opt for fresh herbs and spices to add flavor without extra calories. This method keeps calories low and enhances taste.
- Add to Salads – Slicing chicken breast and adding it to salads creates a balanced meal with fiber, protein, and low calories, especially when paired with vegetables.
- Use in Stir-Fries – Chicken breast is perfect for stir-fries, pairing well with colorful vegetables and light seasonings for a balanced, low-calorie meal.
- Shred for Soups – Adding shredded chicken breast to soups increases protein without significantly raising calories, making for a comforting, filling meal.
Chicken Breast vs. Other Proteins: Calorie Comparison
For those comparing chicken breast to other proteins, it stands out as a lean option. Here’s a look at how chicken breast measures up against other common protein sources:
| Protein Source | Calories (per 100 grams) | Protein Content | Fat Content |
| Chicken Breast | ~165 | ~31 grams | ~3 grams |
| Beef Sirloin | ~250 | ~26 grams | ~15 grams |
| Salmon | ~206 | ~22 grams | ~13 grams |
| Tofu | ~76 | ~8 grams | ~4 grams |
| Eggs | ~155 | ~13 grams | ~11 grams |
Chicken breast provides high protein with low fat, making it a top choice for calorie-conscious diets compared to fattier meats like beef or salmon.
Tips for Selecting and Storing Chicken Breast
To get the best quality and nutritional value from chicken breast, proper selection and storage are essential:
- Choose Fresh or Frozen – Fresh chicken breast offers the best texture, but frozen is a convenient option with a longer shelf life.
- Store Properly – Keep raw chicken refrigerated and consume it within 1-2 days. For longer storage, freeze it in an airtight container.
- Avoid Pre-Marinated Varieties – Pre-marinated chicken breasts may contain added sugars, sodium, and preservatives, which can increase calorie content and sodium levels.
- Cook Thoroughly – Chicken breast should reach an internal temperature of 165°F to ensure safety while preserving tenderness.
FAQs – How Much Calories Are in One Chicken Breast
How many calories are in a raw, skinless chicken breast?
A raw, skinless chicken breast weighing about 100 grams contains roughly 120-150 calories. The calorie content is influenced by the size and weight of the breast, with a standard serving of around 4 ounces (113 grams) typically providing 130-140 calories. Cooking methods can impact the final calorie count, as some moisture and fat content may change with heat.
Do cooking methods change the calorie content of chicken breast?
Yes, cooking methods do impact calorie content. For instance, grilling or baking with minimal oil adds fewer calories than frying. A 100-gram grilled or baked chicken breast has about 165 calories, while pan-frying with oil can raise the calorie count to around 200-220 calories due to added fat. Boiling, which doesn’t require oil, keeps the calorie count closer to the original raw values.
How does chicken breast compare to other chicken cuts in calories?
Chicken breast is the leanest cut, providing approximately 165-170 calories per 100 grams when cooked. In comparison, chicken thighs contain around 210 calories per 100 grams due to higher fat content. Chicken wings and drumsticks also contain more fat and calories. For those watching calories and fat, chicken breast is often the preferred choice.
Is chicken breast a good source of protein for weight loss?
Yes, chicken breast is ideal for weight loss due to its high protein and low-calorie content. Protein in chicken breast helps increase satiety, keeping you fuller for longer and reducing overall calorie intake. Additionally, the lean nature of chicken breast minimizes fat content, supporting a calorie deficit for weight loss.
How many calories are in a 200-gram serving of chicken breast?
A 200-gram serving of skinless, cooked chicken breast contains approximately 330-350 calories. This portion size provides a substantial amount of protein (about 60-62 grams), making it a filling option for meals while still being relatively low in calories compared to other proteins.
Can I eat chicken breast every day, and is it healthy?
Yes, chicken breast can be eaten daily as part of a balanced diet. It’s a high-protein, low-fat food that supports muscle growth and maintenance. However, it’s essential to incorporate variety with other protein sources, vegetables, and whole grains to ensure a complete nutrient profile. Opting for healthy cooking methods, like grilling or baking, maximizes its benefits without added fats.
Does chicken breast lose nutrients when cooked?
Cooking chicken breast can cause some nutrient loss, especially water-soluble vitamins like B vitamins. However, protein, minerals, and fat content remain relatively stable. Methods like grilling or baking retain more nutrients compared to boiling, which can cause minor losses due to leaching. Overall, the nutritional difference between raw and cooked chicken breast is minimal.
Is chicken breast high in cholesterol?
Chicken breast is relatively low in cholesterol compared to other animal proteins. A 100-gram serving contains around 60-70 milligrams of cholesterol. This level is moderate and generally acceptable for most people when eaten as part of a balanced diet. Removing the skin further reduces fat and cholesterol content, making it a heart-healthy choice.
Can I eat chicken breast on a low-carb or keto diet?
Yes, chicken breast is an excellent choice for low-carb and ketogenic diets as it contains virtually no carbohydrates. It’s also high in protein and low in fat, especially when skinless, making it suitable for both low-carb and keto diets. For keto, adding healthy fats like olive oil or avocado alongside chicken breast can help meet daily fat requirements.
How does chicken breast compare to plant-based proteins in calories?
Chicken breast has fewer calories per gram of protein compared to many plant-based options. For example, 100 grams of cooked chicken breast contains around 165 calories and 31 grams of protein. In contrast, 100 grams of tofu has about 76 calories but only 8 grams of protein. For those looking for low-calorie, high-protein options, chicken breast is an efficient choice.
Conclusion: Calories in Chicken Breast – A Lean Protein Staple
One chicken breast provides a low-calorie, high-protein option ideal for balanced meals. With around 120-150 calories per 100 grams raw and 165-170 calories when cooked, chicken breast supports muscle maintenance and weight management. Its versatility in cooking methods and compatibility with various diets makes it a staple for health-conscious eating. Embracing lean, nutrient-dense chicken breast in meals allows you to enjoy satisfying, low-calorie options with essential nutrients.