How many calories are in 100g of skinless chicken breast cooked?

December 19, 2025 •

3 min read

According to the U.S. Department of Agriculture (USDA), a 100g serving of plain, cooked, skinless chicken breast contains approximately 165 calories. This number can vary slightly based on the cooking method, but it consistently remains a low-calorie, high-protein choice for a healthy diet.

Quick Summary

This guide provides a comprehensive breakdown of the caloric and macronutrient content of 100g of cooked, skinless chicken breast, explaining how preparation methods influence the final nutritional value.

Key Points

Core Calorie Count: 100g of plain, cooked, skinless chicken breast contains approximately 165 calories.
High Protein Source: The majority of calories in chicken breast come from its high protein content, which is crucial for muscle health and satiety.
Cooking Method Matters: Frying, breading, and using high-fat sauces will substantially increase the final calorie and fat count.
Weigh Cooked Weight: Always weigh the chicken after it has been cooked, as it loses water and becomes more calorie-dense per gram.
Skin Increases Calories: Leaving the skin on adds a significant amount of fat and calories, making the skinless option preferable for a leaner meal.
Leanest Cut: Chicken breast is the leanest cut of the chicken compared to thighs, wings, and drumsticks.
Versatile Ingredient: The lean nature of chicken breast makes it adaptable to many healthy cooking methods, such as grilling, baking, and poaching.

Understanding the Nutritional Profile of Cooked Skinless Chicken Breast

The nutritional value of chicken breast makes it a cornerstone of many healthy diets. Beyond just calories, it's rich in essential nutrients that support muscle growth, weight management, and overall well-being. A 100-gram portion of cooked, skinless chicken breast offers a dense package of lean protein with very minimal fat and zero carbohydrates. This makes it a highly effective food for feeling satiated while controlling caloric intake.

The Caloric Breakdown of 100g Cooked Chicken Breast

For a standard 100g serving of plain, cooked, skinless chicken breast (e.g., grilled, baked, or boiled), the caloric content is consistently around 165 calories. The distribution of these calories is a key factor in its health benefits, with the vast majority coming from protein. For example, a typical 100g serving contains approximately 31 grams of protein and just 3.6 grams of fat. This high protein-to-fat ratio is what makes it a favorite among bodybuilders and those focused on weight loss.

How Cooking Methods Impact Calorie Count

The way you prepare chicken breast significantly affects its final caloric and fat content. While the inherent nutritional value of the meat is constant, any added oils, breading, or sauces can quickly increase the total calories.

Boiling and Poaching: These methods are among the healthiest, as they add no fat or calories. The final calorie count of the cooked meat will be very close to the standard 165 calories per 100g.
Grilling and Baking: Cooking with minimal oil in these ways maintains the lean profile of the chicken. The resulting calorie count remains low, typically around 165-170 calories per 100g, depending on how much, if any, cooking spray or oil was used.
Pan-Frying: Cooking in a pan requires a certain amount of oil or butter, which is absorbed by the meat. This will increase both the fat and calorie content. For a simple pan-fry, the calorie count could rise slightly, whereas a deep-fried, battered chicken breast could have a significantly higher count, potentially over 250 calories per 100g.
Adding Sauces and Marinades: Sweet or creamy sauces can dramatically alter the nutritional profile. A marinade containing sugar or a sauce with high fat content will add calories that must be accounted for.

The Importance of Weighing Cooked vs. Raw Chicken

A common point of confusion for those tracking macros is the difference between raw and cooked weight. As chicken cooks, it loses a significant amount of water, causing its weight to decrease. This concentrates the nutrients, meaning a 100g portion of cooked chicken is more calorie-dense than a 100g portion of raw chicken. For accurate tracking, it is crucial to weigh the chicken after it has been cooked. For instance, a 100g portion of raw, skinless chicken breast contains only about 112 calories, whereas the same portion after cooking is about 165 calories.

Comparison Table: Chicken Breast vs. Other Poultry Cuts


Cut of Chicken (100g Cooked, Skinless)	Calories	Protein (g)	Fat (g)
Chicken Breast	165	31	3.6
Chicken Thigh	179	28.8	9.5
Chicken Drumstick	155	24.2	5.7
Chicken Wing	203	24	8.2

This comparison clearly illustrates why chicken breast is the go-to choice for those seeking maximum protein with the lowest possible calorie and fat content. Other cuts, like thighs and wings, contain more fat, which is where the extra calories come from.

What about the skin?

Including the skin significantly increases the calorie and fat content. While a 100g portion of skinless, cooked chicken breast has about 165 calories, the same portion with skin can be close to 197 calories, with a greater percentage of those calories coming from fat. The skin adds a considerable amount of saturated fat, making the skinless option a healthier choice for most people, especially those managing their weight or heart health.

Conclusion

In summary, 100g of cooked, skinless chicken breast is a lean, nutrient-dense protein source containing approximately 165 calories, making it an excellent choice for a balanced diet. Its low-fat, high-protein composition is ideal for those focused on muscle building, weight management, or simply incorporating healthier meals. The final calorie count is heavily dependent on the cooking method, so opting for low-fat preparation techniques like grilling, baking, or boiling is key to keeping your meals lean. Always remember to weigh your poultry after cooking for the most accurate nutritional information. For more detailed nutritional information, including micronutrients, the USDA's FoodData Central is a highly reliable resource.

Frequently Asked Questions

A 100g portion of raw, skinless chicken breast has approximately 112 calories, but this increases to about 165 calories when cooked due to water loss.

Cooking methods like boiling, poaching, and grilling that don't add extra fat result in a calorie count very close to the standard 165 calories per 100g for skinless breast.

When chicken is cooked, it loses water, which concentrates the protein and fat into a smaller mass. Therefore, 100g of cooked chicken is nutritionally denser than 100g of raw chicken.

Including the skin can add over 30 extra calories per 100g, raising the total from around 165 to about 197 calories and increasing the fat content significantly.

Yes, skinless chicken breast is an excellent food for weight loss due to its high protein and low-calorie content, which helps increase satiety and preserve muscle mass.

Marinades and sauces, especially those with high sugar or fat content, can add a significant number of calories. For healthier options, use herbs, spices, and lemon juice.

In addition to its low-calorie count, a 100g serving of cooked, skinless chicken breast is an excellent source of protein, containing approximately 31 grams.