How many calories and protein are in 1 oz of chicken breast?

November 1, 2025 •

3 min read

According to the USDA, a 1 oz serving of raw, boneless, and skinless chicken breast contains approximately 34 calories and 6 grams of protein. Knowing the nutritional breakdown of this popular protein is crucial for meal planning and managing your intake effectively. However, these numbers change significantly depending on how the chicken is prepared, which is a key consideration for anyone focused on health and fitness.

Quick Summary

The calories and protein in 1 oz of chicken breast vary significantly based on cooking method and whether the skin is included. A lean, skinless serving provides a high-protein, low-calorie option, while frying or keeping the skin increases fat and overall calorie content.

Key Points

Raw vs. Cooked: 1 oz of raw, skinless chicken breast has approximately 34 calories and 6g of protein, while the cooked equivalent contains more calories and protein per ounce due to water loss.
Cooking Methods Matter: Grilling or baking chicken breast keeps the fat and calorie content low, making it a leaner protein source.
Skin Increases Calories: Cooking chicken with the skin significantly increases the total fat and calorie count; removing it before eating is a healthier option.
Supports Weight Management: The high protein content in chicken breast promotes feelings of fullness, which can help in managing weight.
Essential for Muscle Health: The lean protein in chicken breast provides essential amino acids needed for muscle repair and growth.
Nutrient-Dense Option: Skinless chicken breast is a good source of protein, B vitamins, and minerals like zinc, with very little fat.

The Nutritional Profile of 1 oz Chicken Breast

Understanding the basic nutritional value of chicken breast is the first step toward making informed dietary choices. As a premier source of lean protein, it's a staple for many health-conscious individuals. The key nutritional components are protein, calories, and fat, all of which fluctuate with different preparations.

For a raw, skinless, boneless chicken breast, a 1-ounce portion offers a pure, dense source of protein with minimal fat. The cooking process, particularly methods like roasting or grilling without added oils, concentrates the protein content as moisture is lost and the meat shrinks. Conversely, cooking methods that add fat, such as frying, will increase both the calories and fat content per ounce.

Raw vs. Cooked: A Closer Look at the Numbers

The process of cooking causes chicken to lose water weight, concentrating its nutrients. This is why a 1 oz portion of cooked chicken breast is more nutrient-dense than an equivalent 1 oz of raw chicken.

Raw, skinless chicken breast: Approximately 34 calories and 6 grams of protein per 1 ounce.
Cooked, skinless chicken breast: A 1-ounce serving generally contains around 46 calories and up to 9 grams of protein, depending on the exact cooking method. This is due to the concentration of nutrients after water is cooked away.

This difference highlights the importance of measuring or calculating nutrition based on the state of the food being consumed, not just its raw form. For instance, a 4-ounce raw chicken breast might shrink to about 3 ounces when cooked, but its overall protein content remains the same.

Impact of Preparation Method

The way you prepare chicken breast is a major factor in its final calorie and fat count. A simple baking or grilling method keeps the calorie count low, while frying or using glazes significantly alters the nutritional profile.

Healthy Cooking Options

Grilling or Baking: These methods require minimal added fats, relying on the chicken's natural moisture. Marinating with herbs, spices, and a small amount of olive oil adds flavor without a significant caloric increase.
Poaching: Cooking chicken in liquid, such as water or broth, results in a very lean, low-calorie product. This is ideal for recipes where shredded chicken is needed, like salads or sandwiches.
Sautéing: Using a minimal amount of healthy oil, like olive or avocado oil, allows for a quick cook while adding very few extra calories.

Less Healthy Cooking Options

Frying: Battering and frying chicken in oil drastically increases the calorie and fat content. For example, 1 oz of fried, floured chicken breast is reported to contain 63 calories, a notable increase over its baked or raw counterpart.
Keeping the Skin On: While the skin can add flavor, it is high in fat. Removing the skin before eating is a simple way to reduce fat and calories, making it a leaner option.

Comparison Table: 1 oz Chicken Breast Nutrition


Preparation Method	Calories (approx.)	Protein (g) (approx.)	Fat (g) (approx.)
Raw, boneless, skinless	34	6	1
Cooked (baked/grilled), boneless, skinless	46	9	~1.5
Fried (battered), with skin	74	7	4

The Importance of Lean Protein

Chicken breast's high protein-to-calorie ratio makes it a valuable dietary component. Protein is essential for many bodily functions, including:

Muscle repair and growth: It provides the building blocks (amino acids) necessary for muscle recovery after exercise.
Satiety and weight management: Protein-rich meals help you feel fuller for longer, which can aid in weight loss by reducing overall calorie intake.
Hormone regulation: It helps the body produce and regulate hormones.
Immune function: Antibodies, which fight off infections, are made of protein.

For those seeking to increase their protein intake without adding excessive fat, focusing on lean, skinless chicken breast prepared with low-fat methods is a highly effective strategy.

Conclusion

Understanding the nutritional content of 1 oz of chicken breast provides valuable insight for meal planning and dietary management. While a raw, skinless, and boneless ounce contains approximately 34 calories and 6 grams of protein, the cooked and concentrated version offers a more significant protein punch, with around 46 calories and up to 9 grams of protein. The preparation method is a critical variable that can dramatically alter these values, with lean methods like baking or grilling preserving the chicken's low-fat profile and high protein density. Incorporating chicken breast into your diet remains an excellent way to boost protein intake, support muscle health, and aid in weight management. Learn more about the benefits of lean protein.

Frequently Asked Questions

Yes, but not the total amount of protein. Cooking causes water to evaporate, which concentrates the protein in the remaining meat. So, a 1 oz portion of cooked chicken breast will have more protein than a 1 oz portion of raw chicken breast, because the cooked piece is more dense.

While 1 oz is a small serving, with 6 to 9 grams of protein, it is a very efficient source. It provides a dense amount of high-quality protein relative to its low-calorie count, making it excellent for supplementing meals.

A 100-gram (approx. 3.5 oz) portion of cooked, skinless chicken breast contains approximately 165 calories and 31 grams of protein, while the raw version has about 120 calories and 23 grams of protein.

Yes, frying chicken breast dramatically increases its calorie count. Using batter and cooking oil adds significant fat, increasing the total calories per ounce compared to leaner cooking methods like grilling or baking.

Yes, 1 oz of boneless, skinless chicken breast is very low in fat. The amount of fat is typically less than 1 gram in its raw form, and only slightly higher when cooked using lean methods.

A healthy way to incorporate it is to add it poached or grilled to a salad, slice it thinly for a wrap, or dice it into a low-sodium vegetable soup. These methods keep the overall dish lean and high in protein.

Chicken breast is considered a lean protein because it contains a high concentration of protein relative to its low fat and calorie content, especially when the skin is removed.

Chicken breast has fewer calories than chicken thighs. A 3-ounce skinless breast has about 140 calories, while a similar portion of thigh meat has roughly 170 calories, with more fat.