How Many Calories Are in 1 lb of Uncooked Chicken Breast?

November 6, 2025 •

2 min read

According to nutritional databases, 1 lb of uncooked, boneless, and skinless chicken breast contains approximately 545 calories. This low-fat, high-protein meat is a popular choice for health-conscious individuals and those focusing on weight management, but understanding the raw calorie count is just the first step. The total caloric intake can change significantly depending on how you prepare it and what you add to the dish.

Quick Summary

A detailed look at the calorie content of raw chicken breast, including an explanation of how and why the count changes after cooking. Essential macronutrient information and practical cooking tips are also covered.

Key Points

Raw Calorie Count: 1 lb of uncooked, skinless, boneless chicken breast contains approximately 545 calories.
Cooking Affects Weight, Not Calories: Chicken loses water during cooking, so while the total calories don't change, the calorie density per gram increases.
Weigh Raw for Accuracy: For consistent and precise calorie tracking, it is best to weigh the chicken before cooking.
Added Ingredients Matter: Cooking methods involving oil, batter, or sugary sauces will significantly increase the total calorie count of the meal.
Lean Protein Source: Chicken breast is primarily a source of lean protein, making it an excellent choice for diets focused on building muscle and managing weight.

The Raw Numbers: Breaking Down 1 lb of Chicken Breast

For a standard 1 lb (454g) portion of uncooked, boneless, and skinless chicken breast, the calorie count is about 545 kcal. This primarily comes from protein and a small amount of fat, with no carbohydrates. A 1 lb portion provides approximately 102 grams of protein and 12 grams of fat. The calorie and macronutrient content per pound is for the raw product, as cooking changes the weight due to water loss.

The Cooking Factor: From Raw to Cooked Calories

Cooking chicken breast causes it to lose water, reducing its weight. The total calories in the piece of chicken remain the same, but they become more concentrated in the smaller cooked weight. Thus, a 100g portion of cooked chicken breast will have more calories than a 100g portion of raw chicken breast. Cooking methods significantly impact the final calorie count. Boiling, steaming, grilling, and baking (without oil) add minimal to no extra calories, only concentrating the existing ones. Frying in oil, especially with breading, and using high-calorie sauces or marinades can substantially increase the total calorie count.

Comparison Table: Raw vs. Cooked Calorie Densities


Portion (100g)	Calories (approx.)	Protein (approx.)	Fat (approx.)
Raw, Skinless Chicken Breast	120-130	23g	3.4g
Cooked, Skinless Chicken Breast	165	31g	3.6g
Cooked, Skin-on Chicken Breast	197	~26g	~8.8g

Note: Cooked values are based on standard cooking methods like roasting or grilling without added oils. Individual results may vary based on exact cooking time, temperature, and specific chicken. These values represent the caloric density per 100g, not the total calories of the original 1 lb portion.

How to Accurately Log Your Chicken Calories

For accurate calorie tracking, always measure your chicken raw. Use a food scale to weigh the uncooked chicken and log the calories based on the raw value (e.g., 545 calories per pound). Remember to add the calories for any oils, marinades, or sauces used in cooking. Weighing cooked chicken is less accurate because the amount of water loss varies, making the calorie content per gram inconsistent.

Conclusion

One pound of uncooked, boneless, skinless chicken breast contains approximately 545 calories. This raw measurement provides a consistent baseline for tracking. By weighing chicken before cooking and accounting for added ingredients, you can accurately monitor your intake. Healthy cooking methods like grilling, baking, or steaming help maintain the lean protein benefits without excessive added calories. For more detailed nutritional information on various cuts of meat, consult the USDA FoodData Central database.

Frequently Asked Questions

The calorie count for 1 lb of cooked chicken breast depends on the cooking method and how much water weight is lost. The original 545 calories from the raw breast remain, but a 1 lb portion of cooked chicken would contain more calories, as the final cooked weight would be less than the starting raw weight.

It is more accurate to weigh your chicken raw. This is because the water loss during cooking varies based on the method and time, which can make a cooked weight less consistent for calorie calculations.

Yes, chicken breast with the skin on has significantly more calories than skinless. The skin contains a higher fat content, which can add between 50 and 100 extra calories per breast, depending on its size.

A 1 lb portion of raw, boneless, skinless chicken breast contains approximately 102 grams of protein.

Yes, small variations can occur based on the specific brand, the chicken's diet, and whether it has been brined. However, the 545-calorie figure for 1 lb is a widely accepted and accurate average.

To minimize added calories, use low-fat cooking methods like grilling, baking, or steaming instead of frying. Additionally, opt for low-calorie seasonings and marinades instead of high-fat or sugary sauces.

Based on the calculation for 1 lb (16 oz), a 4 oz serving of raw, boneless, skinless chicken breast contains approximately 136 calories.