How many calories are in 100g of skinless chicken breast? A Guide to Nutrient-Dense Eating

November 11, 2025 •

3 min read

According to the USDA, a 100g serving of cooked, boneless, skinless chicken breast contains approximately 165 calories, making it a staple for many focusing on nutrition. Its high protein, low-fat profile makes it an excellent choice for managing weight and building muscle, but knowing precisely how many calories are in 100g of skinless chicken breast is key to a well-structured diet. Different cooking methods and preparation styles will also impact the final calorie count.

Quick Summary

This guide details the calorie and macronutrient breakdown of skinless chicken breast per 100g, comparing cooked versus raw values. It explores how cooking techniques and additives affect the nutritional content, highlighting why it's a valuable part of a balanced diet for weight management and muscle growth.

Key Points

100g Cooked Chicken Breast Calories: A standard 100g serving of cooked, boneless, skinless chicken breast contains approximately 165 calories.
Raw vs. Cooked: Raw chicken breast contains fewer calories per 100g (~120 calories) because it holds more water; cooking concentrates nutrients as water evaporates.
Cooking Method Matters: The calorie count can increase significantly with high-fat cooking methods like frying or when adding rich sauces and marinades.
High Protein, Low Fat: Skinless chicken breast is a powerhouse of lean protein (around 31g per 100g) with very low fat content, making it excellent for weight management and muscle repair.
Versatile for Diets: It can be incorporated into a variety of meals through healthy preparations like grilling, baking, poaching, or stir-frying.
Better than Other Cuts: Compared to fattier cuts like chicken thighs or wings, skinless chicken breast offers the best protein-to-calorie ratio.
Aids in Weight Management: The high protein content promotes satiety, helping to curb overeating and making it easier to maintain a calorie deficit.

Decoding the Nutritional Value of Skinless Chicken Breast

For anyone monitoring their calorie intake, understanding the nutritional profile of staples like chicken breast is crucial. A 100-gram serving of cooked, skinless, boneless chicken breast is a fantastic source of lean protein, but its calorie content can vary slightly depending on whether it's measured raw or cooked.

Cooked vs. Raw: The Calorie Difference

The most common measurement for nutritional tracking is cooked chicken breast. This is because raw meat contains more water, and that water is lost during the cooking process. As the weight decreases, the concentration of nutrients and calories per 100g of cooked chicken increases compared to its raw state.

Cooked, skinless chicken breast: On average, 100 grams of cooked, boneless, skinless chicken breast (roasted, grilled, or baked) contains approximately 165 calories. The macronutrient split is highly favorable for those on a high-protein diet, with about 31 grams of protein and only 3.6 grams of fat.
Raw, skinless chicken breast: Before cooking, 100 grams of boneless, skinless chicken breast contains fewer calories, typically around 120 calories, with 22.5 grams of protein and 2.6 grams of fat. The difference highlights why it's important to specify whether you're logging raw or cooked values in your tracking app to ensure accuracy.

The Impact of Cooking Method on Calories

The way chicken breast is prepared significantly influences the final calorie count. Healthy cooking methods add minimal extra calories, while certain preparation styles can drastically increase the total energy content.

Minimal-fat cooking (Baking, Grilling, Poaching): These methods involve little to no added fats, keeping the calorie count close to the baseline 165 calories per 100g. Seasoning with herbs and spices rather than oil-based marinades helps maintain the low-calorie status.
High-fat cooking (Frying, Sautéing): Frying chicken in oil or butter adds extra calories and fat that the meat absorbs. For instance, pan-searing or frying can increase the calorie content, especially if a generous amount of oil is used. Breaded and fried chicken will have an even higher calorie count due to the batter and oil absorption.
Adding sauces and marinades: Creamy, high-sugar, or oil-based sauces can also contribute a significant number of extra calories to your meal. Opting for lighter, vinaigrette-based marinades or homemade sauces can help manage this.

Comparison: Chicken Breast vs. Other Cuts

Choosing skinless chicken breast over other cuts is a key strategy for those looking to maximize protein while minimizing fat. A side-by-side comparison reveals the differences in calorie and fat content.


Chicken Cut (Cooked, per 100g)	Calories	Protein (g)	Total Fat (g)
Skinless Chicken Breast	165	31	3.6
Skinless Chicken Thigh	209	26	11
Skinless Chicken Wing	203	30.5	8.2
Skin-on Chicken Breast	~197	~30	~8.7

As the table shows, skinless chicken breast offers the highest protein-to-calorie ratio, making it the most efficient choice for building muscle and promoting satiety.

Incorporating Chicken Breast into Your Diet

Skinless chicken breast is incredibly versatile and can be used in countless healthy recipes. Here are some ideas for including it in your meals:

Salads: Shredded or diced grilled chicken breast adds a boost of protein to any salad, keeping you full longer.
Stir-fries: Pan-searing chicken breast with a variety of colorful vegetables and a low-sodium sauce creates a quick, healthy, and complete meal.
Wraps and Sandwiches: Use sliced or shredded chicken breast as a lean, satisfying filling for whole-grain wraps or sandwiches.
Soups: Add poached chicken breast to soups and stews for extra protein without adding unnecessary fat.
Meal Prep: Cook a batch of chicken breast at the start of the week and add it to meals throughout the week for a convenient source of lean protein.

Conclusion

Understanding how many calories are in 100g of skinless chicken breast—approximately 165 for a cooked portion—provides a solid foundation for managing a healthy diet. Its status as a nutrient-dense, lean protein source is well-deserved, offering a powerful combination of protein and essential nutrients with very little fat. By choosing healthy cooking methods like grilling or baking and removing the skin, you can maximize its dietary benefits, whether your goal is weight loss, muscle building, or simply maintaining overall wellness. As with any dietary component, moderation and balance with other food groups are key to achieving a truly healthy and sustainable lifestyle. For more information on nutritional values, resources like the USDA's FoodData Central are excellent tools for accurate data.

Frequently Asked Questions

No, cooking itself does not add calories. However, cooking meat causes it to lose water, which increases the calorie density per 100 grams. Additionally, frying or adding sauces and oils during cooking will increase the overall calorie and fat content of the meal.

Removing the skin from chicken breast significantly lowers the calorie and fat content. The skin is high in fat, and a skin-on chicken breast can have significantly more calories than a skinless one.

Yes, skinless chicken breast is an excellent food for weight loss. It is low in calories and high in protein, which helps increase feelings of fullness and reduces overall calorie consumption.

A 100g serving of cooked, skinless chicken breast provides approximately 31 grams of high-quality protein, which is essential for muscle repair and growth.

Plain chicken breast contains virtually no carbohydrates, making it a great option for low-carb or ketogenic diets.

Yes, eating chicken breast every day as part of a balanced diet is generally safe. It is a healthy source of lean protein. However, a varied diet with other protein sources and plenty of vegetables is always recommended for optimal nutrition.

To keep the calorie count low, opt for cooking methods that require little to no added fat, such as grilling, baking, poaching, or air-frying. Use herbs, spices, and lemon juice for flavor instead of oily sauces.