How Many Calories Are in 1/2 Small Chicken Breast? A Comprehensive Guide

October 24, 2025 •

3 min read

According to nutrition data, a cooked, skinless 1/2 small chicken breast, which typically weighs around 85 grams (3 oz), contains approximately 123 to 142 calories. However, the total calorie count can vary significantly based on the preparation method and whether the skin is included, so it is important to be precise when tracking your intake.

Quick Summary

This guide details the calorie count for 1/2 small chicken breast, explaining how cooking methods and whether the skin is left on can change the final value. It covers nutritional benefits and offers tips for preparing this lean protein source to fit a healthy diet.

Key Points

Low Calorie Count: A cooked, skinless 1/2 small chicken breast contains approximately 62 to 71 calories, making it a very lean protein source.
Cooking Method Matters: Grilling, baking, and poaching are low-calorie methods, while frying can substantially increase the final calorie count due to added fats.
Skin Adds Calories: Leaving the skin on significantly raises both the fat and calorie content of the chicken breast, so removing it is recommended for low-calorie meals.
High in Protein: Even a small portion of chicken breast offers a high amount of lean protein, which is beneficial for muscle repair, growth, and feeling full.
Versatile Ingredient: The versatility of chicken breast allows it to be prepared in numerous healthy and flavorful ways, such as in stir-fries, salads, and baked dishes.

The Core Answer: Calorie Breakdown for a Small Chicken Breast

To accurately determine how many calories are in 1/2 small chicken breast, it's crucial to define what 'small' and '1/2' mean in terms of weight and preparation. The U.S. Department of Agriculture (USDA) and various nutritional databases often use standard weights for their calculations. For a small, boneless, skinless chicken breast fillet weighing around 85 grams (approximately 3 ounces), half of that portion would be 42.5 grams. When roasted, grilled, or baked without added oils, this 1/2 small, skinless chicken breast is estimated to contain approximately 62 to 71 calories. This makes it an exceptionally lean and low-calorie source of protein.

Factors Influencing the Final Calorie Count

Several factors can alter the calorie count of your chicken breast, with the cooking method and the presence of skin being the most influential. Here’s a breakdown:

Impact of the Skin: The skin on a chicken breast is high in fat, and including it dramatically increases the calorie count. A small chicken breast cooked with the skin still on has substantially more calories than its skinless counterpart. A skin-on version of a similar-sized breast can easily add 30-50 extra calories per 100 grams, so removing the skin is key for a low-calorie meal.

Cooking Method: The way you prepare the chicken also plays a critical role:

Grilling, Baking, and Poaching: These methods add very little to no extra fat, keeping the calorie count low and close to the base value. They are the healthiest options for calorie counters.
Frying: Pan-frying or deep-frying in oil causes the chicken to absorb fat, significantly increasing the total calories. For example, a fried breast will have considerably more calories than a grilled one.

Added Ingredients: Calories can also be hidden in marinades, sauces, and breading. Creamy sauces or sugar-laden marinades can easily add hundreds of extra calories to your meal. Opting for simple seasonings like herbs, spices, lemon juice, or a cooking spray instead of oil is a great way to manage calorie intake.

Nutritional Value Beyond Calories

Beyond its low calorie count, chicken breast is a nutritional powerhouse, especially for those seeking a high-protein, low-fat diet. It is a complete protein, providing all nine essential amino acids needed for muscle growth, repair, and overall health. This makes it an excellent choice for athletes, those trying to lose weight, and anyone looking to maintain lean muscle mass. Chicken breast is also rich in essential micronutrients, including B vitamins (especially B6 and niacin), potassium, iron, and zinc.

Healthy Cooking and Recipe Ideas

Here are some healthy and delicious ways to prepare a small chicken breast portion:

Lemon-Herb Grilled Chicken: Marinate in lemon juice, garlic, rosemary, and a touch of olive oil, then grill until cooked through.
Simple Poached Chicken: Gently simmer the chicken breast in water or broth with herbs and vegetables. Shred it to use in salads, sandwiches, or soups.
Easy Baked Chicken Breast: Season with your favorite herbs and spices and bake in the oven on a non-stick baking sheet for a simple, hands-off meal.
Stir-fried Chicken with Vegetables: Use a small amount of healthy oil or a cooking spray to sauté sliced chicken with plenty of vegetables for a colorful and nutrient-rich dish.

Calorie Comparison: 1/2 Small Chicken Breast

To illustrate the impact of preparation, here is a comparison of estimated calorie counts for 1/2 small chicken breast (approx. 42.5g or 1.5 oz):


Preparation Method	Calorie Estimate	Notes
Grilled, Skinless	~62-71 calories	No added fat, based on 123-142 cal/cooked 85g
Baked, Skinless	~62-71 calories	Similar to grilling, minimal added oil
Pan-Fried, Skinless	~75-100+ calories	Varies significantly depending on amount of oil used
Grilled, With Skin	~85-110+ calories	Skin adds significant fat and calories

Conclusion

So, how many calories are in 1/2 small chicken breast? The answer depends heavily on how it is prepared. A plain, cooked, skinless portion is an excellent, low-calorie, and high-protein addition to a healthy diet, clocking in at around 62 to 71 calories. However, adding skin or high-fat cooking methods can increase this significantly. By choosing lean cuts, removing the skin, and opting for healthy cooking techniques like grilling or baking, you can maximize the nutritional benefits and keep your meals light and healthy. Chicken is a versatile ingredient that supports weight management and muscle maintenance, making it a staple for anyone focused on healthy eating. For more comprehensive nutritional information, you can always consult official resources such as the National Chicken Council.

Frequently Asked Questions

Yes, for many people, 1/2 of a small chicken breast (around 42.5 grams or 1.5 ounces) is a good portion size, especially when paired with a generous serving of vegetables and whole grains. It provides a solid protein base without excessive calories.

Adding sauces can significantly increase the calorie count, especially creamy or high-sugar varieties. Opt for low-calorie alternatives like herbs, spices, or lemon juice to flavor your chicken without adding extra calories.

A fried 1/2 small chicken breast will have considerably more calories than a grilled or baked one. The exact amount depends on the breading and amount of oil used, but it can easily add 20-30 calories or more to the final count.

The skin adds significant fat and calories. A cooked chicken breast with skin will have a higher calorie count than a skinless one of the same size. For a 100g serving, the skin adds approximately 30 calories.

Yes, chicken breast is an excellent choice for weight loss because it is high in protein and low in fat, especially when the skin is removed. The high protein content helps you feel fuller for longer, which can aid in managing overall calorie intake.

The best methods are grilling, baking, poaching, or steaming. These techniques require little to no added fat, preserving the low-calorie nature of the lean meat.

Yes. While a 1/2 small chicken breast has fewer calories, commercially packaged chicken breasts can vary significantly in size, with some weighing two or three times the recommended portion. Always check the weight to accurately track calories.