How Many Calories Are in 100g of Raw Chicken Breast? The Definitive Guide

October 15, 2025 •

3 min read

According to reputable nutritional databases, 100g of raw, boneless, and skinless chicken breast contains approximately 120 calories, making it an incredibly lean and popular protein source for many diets. Understanding precisely how many calories are in 100g of raw chicken breast is fundamental for accurate dietary tracking and effective meal planning.

Quick Summary

This guide provides a precise breakdown of the calorie, protein, and fat content in raw chicken breast. It clarifies why cooked chicken has a higher calorie density and explores healthy cooking methods to help you accurately track your nutrition.

Key Points

120 Calories Raw: 100g of raw, boneless, skinless chicken breast contains approximately 120 calories, making it a very lean protein source.
Cooking Concentrates Calories: The calorie count per 100g increases after cooking because the meat loses water, not because calories are added.
Weigh Raw for Accuracy: For the most consistent nutritional tracking, weigh your chicken breast in its raw state before cooking.
High in Protein: Raw chicken breast is an excellent source of protein, with about 23g per 100g, which supports muscle growth and recovery.
Cooking Method Matters: Healthy cooking methods like grilling, poaching, and baking with minimal oil help preserve the low-fat, low-calorie profile of the meat.
Skin Adds Calories: Removing the skin is important for minimizing fat and calorie content, as chicken skin contains a high amount of fat.

Understanding the Nutritional Profile of Raw Chicken Breast

When it comes to lean protein, raw chicken breast is a top contender. For health-conscious individuals and athletes, its low-fat, high-protein composition makes it a dietary staple. However, it's essential to understand its nutritional profile before cooking to ensure accurate calorie counting. A standard 100-gram serving of raw, boneless, and skinless chicken breast offers the following approximate macronutrient breakdown:

Calories: 120 kcal
Protein: 23 g
Fat: 2.6 g
Carbohydrates: 0 g

This makes it a powerhouse of lean protein with minimal fat and no carbohydrates, fitting perfectly into low-carb, keto, and high-protein diets. The majority of the calories in raw chicken breast come from protein, with a small contribution from its natural fats.

Why Cooked Chicken Has More Calories per 100g

A common point of confusion for those tracking macros is the calorie difference between raw and cooked chicken. The discrepancy is not because cooking magically adds energy to the meat, but rather due to a change in density. When chicken is cooked, it loses a significant amount of its water content through evaporation. This reduction in moisture means the same mass (e.g., 100g) of cooked chicken is more calorically dense than 100g of raw chicken.

For example, if you start with a 150-gram raw chicken breast, after cooking it might weigh only 110-120 grams. The total number of calories remains the same, but they are now concentrated into a smaller mass. For this reason, many nutrition experts recommend weighing your meat raw for the most consistent and accurate calorie tracking. The final calorie count will also be influenced by the cooking method used, with added oils or breading significantly increasing the overall calorie and fat content.

Raw vs. Cooked: A Nutritional Comparison

To illustrate the impact of cooking on nutritional density, here is a comparison table for 100 grams of boneless, skinless chicken breast, comparing raw and cooked values. The cooked values assume a simple method like grilling or boiling with no added fats.


Nutrient	100g Raw Chicken Breast (Approx.)	100g Cooked Chicken Breast (Approx.)
Calories	120 kcal	165 kcal
Protein	23 g	31 g
Fat	2.6 g	3.6 g
Water	Higher	Lower

Healthiest Ways to Cook Chicken Breast

Opting for the right cooking method is vital for preserving the lean nutritional value of chicken breast. Avoiding deep-frying and excessive oil can help keep your meals healthy. Here are some of the healthiest ways to prepare chicken breast:

Grilling: This method requires minimal added fat and provides a delicious smoky flavor. Grilling retains a good amount of nutrients while keeping calories in check.
Poaching or Boiling: Submerging chicken breast in water or broth cooks it gently, resulting in a tender, moist texture. This method adds no extra fat and is perfect for shredding chicken for salads or soups.
Stir-Frying: A quick cooking method that is healthy if you use a small amount of low-fat oil and plenty of vegetables. This method retains nutrients well.
Baking or Roasting: Baking chicken breast in the oven with herbs and spices but minimal oil is a simple and healthy way to prepare it. It yields juicy, flavorful results without adding unnecessary calories.
Air-Frying: An excellent alternative to deep-frying, an air fryer uses hot air to cook food, resulting in a crispy exterior with very little oil.

For more information on safe cooking temperatures and food handling, refer to the USDA's guidelines at USDA Food Safety and Inspection Service.

Factors Affecting Calorie Count

Beyond the raw vs. cooked distinction, a few other elements can influence the final calorie count of your chicken breast:

Skin vs. Skinless: Leaving the skin on a chicken breast adds a substantial amount of fat and calories. A 100g cooked breast with skin can have significantly more calories than a skinless one.
Added Ingredients: Sauces, marinades, breading, and cooking oils can drastically increase the calorie count. Be mindful of these additions when counting calories.
Portion Size: Always double-check your portion size against the nutritional information. Many pre-packaged chicken breasts are larger than the standard 100g serving size.

Conclusion

In summary, 100g of raw, skinless chicken breast contains approximately 120 calories, providing a highly efficient source of lean protein. It's crucial for accurate dietary tracking to remember that cooking concentrates the calories per 100g due to water loss. By weighing your chicken raw and choosing healthy, low-fat cooking methods, you can ensure that this versatile and nutritious meat remains a healthy part of your balanced diet, helping you achieve your health and fitness goals with precision.

Frequently Asked Questions

Raw chicken breast has a lower calorie density due to its higher water content. For instance, 100g of raw, skinless chicken breast is about 120 calories, while 100g of cooked chicken breast can be around 165 calories, because the cooking process removes water.

Weighing chicken breast raw is generally considered more accurate and consistent for calorie tracking. This is because the water loss during cooking can vary depending on the method used, but the raw weight provides a consistent starting point.

100 grams of raw, skinless, boneless chicken breast contains approximately 23 grams of protein. This is a significant amount and contributes to muscle growth and satiety.

Yes, adding cooking oils or fats when preparing chicken breast will increase the total calorie count of the meal. Healthier cooking methods like grilling or steaming with minimal to no oil are recommended for keeping calorie intake low.

Yes, different cuts of raw chicken have varying calorie counts. For example, thighs and wings have more fat and therefore more calories than the lean breast meat.

Absolutely. Chicken skin is high in fat and adds a considerable number of extra calories. To keep the calorie count low, it's best to remove the skin before cooking.

Some of the healthiest ways to cook chicken breast to minimize calories include grilling, poaching, steaming, or baking with minimal added oil. These methods cook the meat without significantly increasing its fat content.