How Many Calories Are in 12 Ounces of Cooked Chicken Breast?

October 29, 2025 •

4 min read

According to the USDA, a standard 3.5-ounce serving of cooked, skinless chicken breast contains approximately 165 calories. Based on this figure, a 12-ounce portion of plain, cooked chicken breast contains around 565 calories.

Quick Summary

The number of calories in a 12-ounce portion of cooked chicken breast varies significantly depending on the preparation method, whether the skin is included, and any added ingredients. Key differences exist between grilling, baking, frying, and other techniques. Understanding these factors helps accurately count calories.

Key Points

Baseline Calorie Count: 12 ounces of plain, cooked, skinless chicken breast contains approximately 561 calories.
Cooking Method Matters: Grilling, baking, and poaching are low-calorie cooking methods, while frying and using rich sauces can add a significant number of extra calories.
Skin Increases Calories: Cooking with the skin on substantially increases the fat and calorie content compared to using a skinless breast.
Weigh Cooked Chicken: For the most accurate calorie tracking, it's best to weigh the chicken after it's cooked, as it loses water weight during the cooking process.
Account for Additives: Always include oils, sauces, and breading in your calorie calculations, as these can dramatically alter the final count.

Calorie Breakdown for 12 Oz of Cooked Chicken Breast

When calculating the calories in 12 ounces of cooked chicken breast, it is crucial to consider the preparation method. A plain, skinless, and boneless chicken breast is a low-calorie, high-protein food. For a 100-gram (3.5-ounce) serving, the calorie count is around 165. Scaling this up, a 12-ounce portion, or approximately 340 grams, would contain around 561 calories. However, this is a baseline figure that changes with different cooking styles and additions.

How Cooking Methods Impact Calorie Count

Grilling: This is one of the healthiest cooking methods for chicken breast. As it requires minimal to no oil, the calorie count stays very close to the base figure. Grilling adds a smoky flavor without adding extra fat.
Baking or Roasting: Similar to grilling, baking is a lean cooking method. It uses the chicken's natural moisture and requires little to no added oil, resulting in a low-calorie meal. Calorie counts for baked chicken breast are comparable to grilled versions.
Boiling or Poaching: These methods add virtually no extra calories, making them excellent choices for strict calorie-controlled diets. The chicken is cooked by simmering it in water or broth.
Frying: This method, particularly deep-frying, significantly increases the calorie count. The chicken absorbs a large amount of oil, and if it is battered or breaded, even more calories are added. For example, a 100-gram portion of fried, batter-coated chicken can contain upwards of 250-300 calories, or even more, before being scaled up for 12 ounces.

The Role of Skin and Additives

The presence of skin and the use of marinades or sauces have a major impact on the final calorie total.

Why Skin-on Chicken Has More Calories

Chicken skin is high in fat, and leaving it on during cooking significantly boosts the total calorie count. While the skin does add moisture and flavor, removing it is the best way to keep calories and saturated fat low. For every 100 grams of chicken breast, leaving the skin on can add over 30 extra calories. For a 12-ounce portion, this can result in a substantially higher number of total calories.

Calories from Sauces and Marinades

Many popular recipes use marinades or sauces that contain sugar, oil, or cream. These ingredients can add hundreds of extra calories to a meal. A barbecue sauce glaze, a creamy alfredo sauce, or a sugar-heavy teriyaki marinade will all contribute to a higher final calorie count. When tracking calories, it's essential to account for all ingredients used, not just the chicken itself.

Comparison Table: 12 Oz Chicken Breast Calorie Differences


Preparation Method	Calorie Estimate (approx. 12 oz)	Primary Calorie Source	Notes
Plain, skinless, boneless	~561	Protein	Baseline for lean, grilled chicken.
With skin, roasted	~670-700	Protein & Fat (from skin)	Skin adds a considerable amount of fat and calories.
Deep-fried (with breading)	~885	Fat (from oil) & Protein	Significant calorie increase due to oil absorption and breading.
Boiled or poached	~561	Protein	Minimal to no extra calories added.
With heavy cream sauce	~700-1000+	Fat (from cream) & Protein	Adds a large number of calories from the rich sauce.

How to Accurately Track Your Chicken Breast Calories

For those who are serious about tracking their macronutrients, a digital food scale is an invaluable tool. While estimating with portion sizes like the palm of your hand can provide a rough guide, precision is key for accurate calorie counting.

Weighing Raw vs. Cooked: Chicken loses water during cooking, causing its weight to decrease. Consequently, 100 grams of cooked chicken will have more concentrated calories and protein than 100 grams of raw chicken. When relying on calorie information from a food database, be sure to note if the figures are for raw or cooked weight. For consistency, weighing the chicken after it's cooked is the most reliable method for home-cooked meals.
Measuring Added Fats and Sauces: Don't forget to measure the oil, butter, or sauces you add during cooking. A tablespoon of olive oil, for example, adds approximately 120 calories. Using a cooking spray or a non-stick pan can minimize the need for added fats.
Cross-Referencing Data: Use reliable nutritional resources like the USDA's FoodData Central to verify calorie information. Comparing data from multiple sources helps to ensure accuracy.

Conclusion

While a 12-ounce portion of plain, cooked chicken breast provides approximately 561 calories, this number can fluctuate dramatically based on preparation. Lean methods like grilling, baking, and poaching keep the calorie count low, while frying and adding rich sauces will increase it significantly. For precise calorie tracking, weighing your cooked portion and accounting for all added ingredients is the best practice. By understanding how cooking affects calorie density, you can make informed decisions to align with your dietary goals.

References

Healthline: How Many Calories in Chicken? Breast, Thigh, Wing and More
D&D Poultry: Chicken Breast How Many Calories
MedicineNet: Chicken Breast: Calories and Nutrition Chart
Spelt: Calories in 12 oz oven roasted chicken breast & Nutrition Facts

Frequently Asked Questions

A 12-ounce (approx. 340g) portion of plain, grilled, skinless chicken breast contains about 561 calories. This is because a 100g serving of plain cooked breast has roughly 165 calories.

Leaving the skin on adds a considerable amount of fat and calories. Based on estimates, a 12-ounce portion of roasted chicken with skin could have over 100 extra calories compared to a skinless version.

Yes, frying significantly increases the calorie count. Deep-frying, especially with batter, can make the chicken absorb a large amount of oil, boosting the total calories significantly beyond the plain, cooked figure.

Weighing the chicken after it is cooked is generally more accurate for calorie tracking. This is because chicken loses water weight during cooking, which concentrates the calories and protein in the remaining meat.

To reduce calories, opt for skinless, boneless chicken breast and use lean cooking methods such as grilling, baking, or poaching. Flavor with herbs, spices, and lemon juice instead of high-calorie sauces and marinades.

Based on a 100g cooked, skinless chicken breast containing 31 grams of protein, a 12-ounce (340g) portion would provide approximately 105 grams of protein.

Discrepancies in calorie counts can arise from several factors, including the chicken's breed, the exact fat content, the specific cooking method used, and whether the data is for raw or cooked weight.