How many calories are in 11 oz of grilled chicken breast? A comprehensive nutrition guide

November 5, 2025 •

3 min read

According to the USDA, a standard 100g serving of plain, skinless, grilled chicken breast contains approximately 165 calories, making it a powerful source of lean protein. Understanding how many calories are in 11 oz of grilled chicken breast is key for managing your caloric intake, building muscle, or maintaining a healthy weight. The final calorie count can vary depending on cooking methods and added ingredients, which is why a precise calculation is essential for accurate meal planning.

Quick Summary

An 11 oz portion of plain, grilled chicken breast contains approximately 515 calories, offering a substantial amount of lean protein. The final calorie and fat content can change significantly based on cooking oil, marinades, or whether the skin is included.

Key Points

Calorie Estimate: A standard 11 oz (312g) portion of skinless, grilled chicken breast contains approximately 515 calories.
Cooking Method Matters: The final calorie count is heavily influenced by preparation; grilling without added fat is the lowest-calorie option.
High in Protein: An 11 oz serving provides a significant amount of high-quality protein, essential for muscle growth and repair.
Low in Fat: Skinless chicken breast is a very lean protein source with minimal fat, mostly unsaturated.
Micronutrient Rich: It is an excellent source of B vitamins, selenium, and phosphorus, which support metabolism and overall health.
Serving Size Awareness: Commercially available chicken breasts often exceed a standard 3-ounce serving, making portion control important.

Calculating the Calories in 11 oz Grilled Chicken Breast

To accurately determine the calories in 11 oz of grilled chicken breast, it's best to start with a standard measurement and scale up. The USDA reports that a 100-gram portion of plain, skinless, and boneless cooked chicken breast contains about 165 calories. Since 11 ounces is equal to roughly 312 grams (11 oz 28.35 g/oz), we can calculate the total calories. The result is approximately 515 calories (3.12 165) for a typical 11 oz serving, assuming no extra fats or marinades are added during the grilling process.

The Impact of Cooking Methods and Ingredients

It's important to note that this 515-calorie figure represents a baseline. The actual nutritional value of your meal can change significantly based on your preparation methods. For example, frying chicken in oil will add extra fat and calories, while poaching or baking with minimal added fat will keep the calorie count closer to the base figure. Additionally, heavy marinades, sauces, and toppings can increase the overall nutritional load. For the healthiest option, stick to plain grilling with simple seasonings like herbs and spices.

The Complete Nutritional Profile

Beyond just calories, 11 oz of grilled chicken breast offers a wealth of other nutrients essential for a balanced diet. A significant portion of these calories comes from protein, with a minimal amount of fat and virtually no carbohydrates.

Macronutrients in 11 oz Grilled Chicken Breast

Protein: At around 65-70 grams, this portion size provides a powerful protein boost, vital for muscle repair, growth, and satiety.
Fat: With the skin removed, the fat content is very low, typically under 10 grams, primarily consisting of healthy unsaturated fats.
Carbohydrates: Skinless grilled chicken breast contains virtually no carbohydrates.

Key Micronutrients Chicken breast is also rich in important vitamins and minerals:

B Vitamins: Excellent source of niacin (B3), B6, and B12, which are crucial for energy metabolism and brain function.
Selenium: A powerful antioxidant that supports immune and thyroid function.
Phosphorus: Essential for healthy bones, teeth, and kidney function.
Potassium: Important for muscle function and maintaining fluid balance.

Grilled Chicken vs. Other Protein Sources

Compared to other protein options, grilled chicken breast stands out for its high protein-to-calorie ratio. This makes it a popular choice for athletes, bodybuilders, and anyone aiming for weight loss or management. However, depending on your fitness goals, other protein sources might offer a different nutritional balance.


Food (100g portion)	Calories (approx.)	Protein (approx.)	Fat (approx.)	Notes
Grilled Chicken Breast (skinless)	165	31g	3.6g	Very high protein, low fat. Ideal for lean muscle.
Grilled Chicken Thigh (skinless)	179	26g	8g	Higher fat content than breast meat.
Ground Beef (85% lean)	254	24g	17g	Higher in fat and calories, potentially more iron.
Baked Salmon	208	20g	13g	Rich in healthy omega-3 fatty acids.
Pan-fried Tofu	145	16g	9g	Plant-based protein, lower in fat than beef.

How to Build a Healthy Meal with Grilled Chicken

Grilled chicken is a versatile and healthy base for countless meals. Here are some tips to build a nutritious and delicious plate:

Pair with Vegetables: Serve your grilled chicken breast alongside a variety of steamed, roasted, or raw vegetables. This adds fiber, vitamins, and minerals without a significant calorie increase. Think roasted broccoli, bell peppers, or a fresh garden salad.
Add Whole Grains: Include a portion of complex carbohydrates like quinoa, brown rice, or a sweet potato to provide sustained energy. These carbohydrates complement the protein and make for a well-rounded meal.
Use Healthy Fats: Drizzle your meal with a light amount of olive oil or avocado oil, which adds healthy monounsaturated fats. This contrasts with high-calorie options like deep-frying. See Health.com for more on healthy cooking oils: Chicken: Benefits, Nutrition, and Risks.
Season Simply: Use fresh herbs, lemon juice, garlic, and a pinch of salt and pepper to flavor your chicken instead of heavy, sugar-laden marinades. This keeps the calorie count low and enhances the natural flavor.

Conclusion

For those tracking their nutritional intake, understanding how many calories are in 11 oz of grilled chicken breast is a straightforward calculation based on established USDA data. The number, approximately 515 calories, confirms its status as a lean, high-protein food. By paying attention to cooking methods and accompanying ingredients, you can maximize its health benefits, making it an excellent component of a balanced and healthy diet for weight management, muscle building, and overall wellness.

Frequently Asked Questions

Yes, the calorie count can change based on the cooking method. Frying chicken in oil will add extra fat and calories, while boiling or steaming will keep the calories similar to grilling.

An 11 oz serving of plain, skinless, grilled chicken breast contains a substantial amount of protein, typically around 65-70 grams.

An 11 oz portion is larger than the standard 3-ounce (85g) serving often cited in nutritional guides. While acceptable for some diets, especially for muscle building, it's a significant portion.

Raw chicken breast has a different calorie density than cooked chicken because it loses water during cooking. A 100g portion of raw chicken breast contains about 112 calories, so an 11 oz raw breast would be around 350 calories before preparation.

For weight loss, the best cooking methods are grilling, baking, poaching, or steaming. These methods require minimal or no added fats, keeping the calorie count as low as possible.

Yes, chicken skin adds significant fat and calories. A cooked chicken breast with skin can contain over 30% more calories than a skinless one.

Yes, grilled chicken breast is an excellent food for building muscle. It is a lean source of high-quality protein, which provides the amino acids needed for muscle growth and repair.