Understanding how many calories are in 100g of uncooked chicken is a crucial first step for anyone tracking their nutritional intake. The calorie count is not a single, universal figure, but a range that is largely determined by the cut of meat and whether the fatty skin is included. While chicken is generally regarded as a healthy, high-protein food, knowing the specifics for each part of the bird allows for more precise and effective meal planning.
The Calorie Breakdown by Cut
Different cuts of chicken offer distinct nutritional profiles. The primary difference lies in the fat content, which directly impacts the number of calories. White meat, like the breast, is much leaner than dark meat, such as the thigh and drumstick.
Uncooked Chicken Breast (Skinless, Boneless)
As the leanest cut, the chicken breast is a favorite among fitness enthusiasts and those aiming for weight loss. Per 100g, a raw, boneless, skinless chicken breast contains approximately:
- Calories: ~120-124 kcal
- Protein: ~23-26g
- Fat: ~1.4-2.6g
This high protein-to-fat ratio is what makes it such a staple for building muscle and feeling satiated.
Uncooked Chicken Thigh (Skinless, Boneless)
Chicken thighs are dark meat, meaning they have a higher fat content and more flavor. A 100g serving of uncooked, skinless, boneless chicken thigh typically contains:
- Calories: ~179 kcal
- Protein: ~24.8g
- Fat: ~8.2g
This makes it a more calorie-dense option than the breast, though some people prefer its richer taste.
Uncooked Chicken Wings (with skin)
Chicken wings are often consumed with the skin on, significantly increasing their calorie count. A 100g serving of uncooked wings with skin contains:
- Calories: ~254 kcal
- Protein: ~24g
- Fat: Higher than breast or thigh due to the skin
Uncooked Chicken Drumsticks (with skin)
Similar to thighs, drumsticks are dark meat. A 100g portion of an uncooked drumstick with the skin on has roughly:
- Calories: ~215 kcal
- Protein: ~27g
- Fat: Higher than a skinless cut
The Impact of Chicken Skin
Chicken skin is where most of the fat is located. Including the skin dramatically increases the calorie count of any cut. For instance, 100g of raw chicken skin alone can have a calorie density exceeding 300 kcal, with a very high fat content. This is why skinless cuts are often recommended for those focused on low-calorie diets. Removing the skin from a chicken breast, for example, can save a significant number of calories.
Raw vs. Cooked: Understanding the Calorie Shift
A common point of confusion is whether to weigh chicken raw or cooked for calorie counting. The weight of chicken decreases during cooking due to water loss. As a result, the calorie density (calories per 100g) of cooked chicken is higher than that of raw chicken. For example, 100g of raw, skinless chicken breast with ~120 calories can become roughly 75-80g of cooked meat, but the total calorie content remains the same. The 100g of cooked breast would now contain approximately 165 calories due to this concentration effect. Therefore, it is most accurate to use nutrition information for the cooked weight if you are weighing after cooking.
Comparison of Different Uncooked Chicken Cuts
| Cut | Calories per 100g | Protein per 100g | Fat per 100g |
|---|---|---|---|
| Skinless, Boneless Breast | ~120 kcal | ~23g | ~2.6g |
| Skinless, Boneless Thigh | ~179 kcal | ~24.8g | ~8.2g |
| Wing with Skin | ~254 kcal | ~24g | High (approx 16-20g) |
| Drumstick with Skin | ~215 kcal | ~27g | High (approx 11-15g) |
Other Nutritional Considerations
Beyond calories, chicken is a valuable source of several key nutrients. These include:
- Protein: A complete protein source, providing all nine essential amino acids needed for muscle repair and growth.
- B Vitamins: Rich in B vitamins like niacin (B3) and B6, which are vital for energy production and metabolism.
- Minerals: Contains essential minerals such as phosphorus, potassium, and selenium.
For more detailed nutritional breakdowns, resources like Healthline provide comprehensive charts and information on various chicken cuts.
Conclusion
The number of calories in 100g of uncooked chicken is not a fixed figure but ranges from around 120 kcal for a skinless breast to over 250 kcal for a wing with the skin on. The cut of meat and the presence of skin are the two most important factors influencing the calorie count. For those prioritizing a lean, high-protein diet, skinless breast is the best option. For those who can accommodate more fat and flavor, thighs and wings are viable alternatives. Accurate calorie tracking should always account for these differences and the moisture loss that occurs during cooking.
