How many calories and carbs are in a chicken breast?

December 24, 2025 •

3 min read

According to the USDA, a 100-gram serving of cooked, skinless, boneless chicken breast contains approximately 165 calories and zero carbohydrates. This makes a chicken breast a low-calorie, high-protein food popular for various diets, including those focused on weight management and muscle building.

Quick Summary

A skinless, boneless chicken breast is a low-calorie, zero-carb, and high-protein food. Its nutritional content changes based on preparation methods like frying or adding marinades, which can increase calorie and fat content. Portion size also affects the total caloric and protein intake.

Key Points

Low Calorie: A 100g serving of cooked, skinless, boneless chicken breast contains about 165 calories.
Zero Carbs: In its natural form, chicken breast has zero carbohydrates, making it ideal for low-carb diets.
High Protein: Chicken breast is an excellent source of protein, with approximately 31g per 100g serving, aiding in muscle maintenance and fullness.
Cooking Matters: Preparation methods heavily influence the final nutritional value; frying or adding skin significantly increases calorie and fat content.
Portion Control: Standard servings are often smaller than typical chicken breasts, so it's important to be mindful of actual serving size for accurate nutritional tracking.
Skin-on vs. Skinless: Choosing skinless chicken breast is a simple way to reduce fat and calorie intake, as the skin is where most of the fat is stored.
Watch Additives: Sauces, marinades, and breading can add unexpected carbs and calories to an otherwise lean protein.

A Closer Look at the Nutritional Profile of Chicken Breast

Chicken breast is a dietary staple for many, valued for its high protein content and versatility. The specific caloric and carbohydrate breakdown, however, can vary based on several factors, including cooking method, portion size, and whether the skin is included. A plain, cooked, skinless chicken breast offers a clear, high-protein macronutrient profile that is highly beneficial for a healthy diet.

The Impact of Preparation on Calories

The way you cook your chicken breast significantly influences its final nutritional content. While a baked, grilled, or boiled chicken breast remains relatively lean and low in calories, methods involving additional fat sources can dramatically alter the figures. For example, a skinless, boneless, grilled chicken breast has about 165 calories per 100 grams, but a fried, breaded version can have more than 246 calories for the same serving size. This highlights the importance of choosing a healthy cooking method if you are monitoring your caloric intake.

Here are some of the most common cooking methods and their approximate nutritional impact per 100g of cooked, skinless chicken breast:

Grilling/Baking: Preserves the lean profile with minimal added fat, keeping calories low. A 100g portion provides around 165 calories.
Boiling/Steaming: Similar to grilling, this method requires no added fat, resulting in a low-calorie, lean protein source.
Frying (lightly): Using a small amount of oil will increase the fat and calorie count slightly, typically adding 10-20 calories per 100g, depending on the amount of oil used.
Frying (breaded): This method involves high amounts of oil and flour or breading, which drastically increases the calories, fat, and even adds carbohydrates.

How Skin Affects the Macros

Leaving the skin on a chicken breast adds a significant amount of fat and calories. The skin contains a high concentration of fat, which is where the bulk of the extra calories come from. To illustrate, a 100g serving of chicken breast with the skin on contains approximately 197 calories, while the same portion without the skin contains only 165 calories. For those aiming for a lower-calorie, leaner protein source, removing the skin is a simple and effective strategy.

The Carbohydrate Story: What You Need to Know

In its natural state, a chicken breast contains zero carbohydrates. This makes it a perfect protein option for keto and low-carb diets. However, it’s crucial to be mindful of how the chicken is prepared. Adding breading, sugary marinades, or sauces can introduce carbohydrates that are not present in the chicken itself. For instance, a barbecue-glazed chicken breast will contain carbs from the sauce, whereas a simple grilled version seasoned with herbs will remain carb-free. Always check the ingredients of any marinades or seasonings to maintain control over your carbohydrate intake.

Serving Size and Macronutrient Summary

Understanding serving size is key to accurately calculating your intake. Many commercially available chicken breasts are larger than the standard 100g serving. For example, a single large, cooked, skinless breast (172g) can contain around 284 calories, 53.4g of protein, and 0g of carbs. This emphasizes the importance of weighing your food or checking nutritional labels for accuracy. A 3-ounce (85g) serving, a more common reference in some nutritional contexts, contains approximately 128 calories, 26g of protein, and 0g of carbs.

Comparison Table: Calories and Carbs by Preparation Method (Per 100g, cooked, boneless, skinless)


Cooking Method	Approximate Calories (kcal)	Carbohydrates (g)	Key Macronutrient Change
Grilled/Baked	165	0	Lean, high protein
Boiled/Steamed	165	0	Lean, high protein
With Skin (Roasted)	197	0	Higher fat, higher calorie
Battered & Fried	246+	Variable (from breading)	High fat, high calorie, contains carbs

Conclusion: The Ultimate Lean Protein

A skinless, boneless chicken breast is a powerhouse of lean protein with virtually no carbohydrates, making it a fantastic choice for a wide variety of diets and health goals. The key to maintaining its healthy profile lies in preparation. By opting for cooking methods like grilling, baking, or boiling and avoiding high-calorie, sugary sauces and breading, you can enjoy all the nutritional benefits of this versatile food without derailing your diet. Remember to account for portion size to get an accurate reading of your calorie and protein intake. When prepared wisely, the chicken breast is a cornerstone of a nutritious and balanced diet.

Frequently Asked Questions

Yes, raw chicken breast has fewer calories per 100 grams than cooked chicken breast. This is because raw chicken contains more water, which is lost during the cooking process. As the chicken cooks, it loses moisture, and the nutrients become more concentrated per unit of weight.

Absolutely. Chicken breast is an excellent choice for a keto diet because it contains virtually no carbohydrates. It is a pure protein source that can be easily incorporated into low-carb meal plans.

A 100-gram serving of cooked, skinless, boneless chicken breast provides about 31 grams of protein, making it an incredibly protein-dense food.

Yes, leaving the skin on a chicken breast adds a noticeable amount of fat and calories. A 100g portion with skin has approximately 197 calories, compared to 165 calories for the skinless version.

To keep the calorie count low, opt for cooking methods that don't require adding fats, such as grilling, baking, boiling, or steaming. These methods preserve the chicken's lean nutritional profile.

No, commercial chicken breasts vary significantly in size, with many being larger than the standard 100-gram reference serving. Always check the nutritional information provided on the packaging or weigh your portion for accuracy.

The best methods for weight loss are those that add minimal fat, such as grilling, baking, or poaching. These methods keep the calorie count low while providing a satiating dose of protein.

Yes, many marinades and sauces contain sugar or other ingredients that add carbohydrates. To avoid this, choose low-sugar seasonings or make your own marinades using herbs, spices, and a small amount of oil.