How Many Calories Are in 12 Ounces of Raw Chicken?

December 27, 2025 •

3 min read

A 12-ounce portion of raw chicken can contain anywhere from approximately 360 to over 580 calories, depending heavily on the cut and whether the skin is included. Understanding these variations is crucial for accurate meal planning, especially if you're tracking macros or managing your weight.

Quick Summary

The calorie count for 12 ounces of raw chicken varies by cut and skin. Skinless breast meat is the leanest, while dark meat like thighs and any cut with skin are higher in calories due to increased fat content. The weight and calorie density change once cooked.

Key Points

Calorie Variation: The number of calories in 12 ounces of raw chicken ranges from approximately 408 for skinless breast to 585 for breast with skin.
Leanest Option: Skinless, boneless chicken breast is the leanest option, with about 408 calories per 12-ounce raw portion.
Dark Meat is Higher in Fat: Raw chicken thigh is naturally higher in fat than breast meat, contributing to a slightly higher calorie count per ounce for skinless versions.
Skin Adds Calories: Including the skin dramatically increases the calorie and fat content; a 12-ounce raw breast with skin contains around 585 calories.
Measure Raw for Accuracy: To ensure consistent and precise calorie tracking, it's best to weigh chicken and other foods in their raw state before cooking.
Cooking Affects Weight, Not Calories: Cooking chicken causes it to lose water weight, increasing its calorie density per gram, but the total calories remain the same as the raw portion.

The number of calories in a 12-ounce serving of raw chicken is not a single, fixed figure. It changes dramatically based on the specific cut of meat and whether the skin is left on. For anyone tracking their nutrition, understanding these nuances is key to accurate food logging and successful dietary management.

The Calorie Breakdown by Chicken Cut

Not all raw chicken is created equal in terms of its nutritional value. The primary difference lies in the fat content. Lighter cuts like the breast are leaner, while darker cuts like the thigh and wings naturally contain more fat, resulting in a higher calorie count per ounce.

Raw Chicken Breast (Boneless, Skinless)

As the leanest option, 12 ounces of raw, boneless, skinless chicken breast is your lowest-calorie choice. A raw, meat-only breast contains an estimated 120 calories per 100 grams, or 3.5 ounces. To find the calorie count for a 12-ounce portion, a quick calculation is needed:

100 grams ≈ 3.5 ounces
12 ounces ≈ 340 grams
340g * 1.20 calories/gram = ~408 calories

Raw Chicken Breast with Skin

Adding the skin significantly boosts the fat content, and therefore, the calorie count. For a 12-ounce raw chicken breast that includes the skin, the calories jump considerably to around 585 calories. This demonstrates just how much of a difference the skin makes to the overall nutritional profile.

Raw Chicken Thigh (Boneless, Skinless)

Dark meat, such as the thigh, has a higher fat content than breast meat. Based on nutritional data, a raw, meat-only chicken thigh contains approximately 121 calories per 100 grams. A 12-ounce portion of raw, skinless thigh would be:

340g * 1.21 calories/gram = ~411 calories

Raw Chicken Thigh with Skin

While data for exactly 12 ounces of raw thigh with skin is less precise in the available sources, one can extrapolate based on the meat-only and breast-with-skin figures. Considering the higher baseline fat of the thigh, a 12-ounce raw thigh with skin will contain substantially more calories than the skinless version, likely pushing the total well over 500 calories. One source indicates a 105g raw thigh with skin has 127 calories, and extrapolating that to 12oz (~340g) suggests around 410 calories, but this may underestimate due to variability. A more comprehensive calculation based on 100g values suggests the calories increase considerably.

Raw vs. Cooked Weight: Why You Should Measure Raw

A common point of confusion in calorie counting is whether to measure food raw or cooked. The key is consistency. When chicken is cooked, it loses water weight, concentrating the remaining nutrients and calories into a smaller mass. For instance, a 100-gram raw chicken breast (124 calories) might cook down to 70-80 grams, but it would still contain the same 124 calories. A 100-gram portion of cooked chicken breast, however, contains about 165 calories because of the lost water weight.

To avoid inconsistencies, nutrition experts recommend tracking the raw weight of ingredients whenever possible. This ensures you are logging the nutritional information of the food before any weight is lost during the cooking process.

Calorie and Macronutrient Comparison of 12 oz Raw Chicken


Chicken Cut (Raw, 12 oz)	Approximate Calories	Protein (g)	Fat (g)
Breast, Skinless	408	77	9
Breast, With Skin	585	71	31
Thigh, Skinless	411	68	14

Factors that Influence Chicken Calories

Cut of Meat: As shown, the cut (breast vs. thigh) is the biggest determinant of calorie content due to fat levels. Dark meat, like thighs, is higher in fat than white meat, such as breast.
Skin: Leaving the skin on any cut of chicken dramatically increases the calorie and fat count.
Fat Content: Different chickens have different inherent fat compositions. Organic or free-range chickens might have slightly different nutritional profiles than conventionally farmed ones.
Added Ingredients: Even with raw chicken, certain processing steps can add to the calorie count. For example, some chicken is enhanced with a saline solution which can slightly affect weight and sodium levels, but not caloric density significantly. The biggest additions come during cooking, with oils, marinades, and breading. Check out Healthline for more on how cooking affects calories.

Conclusion: Making an Informed Choice

For a 12-ounce portion of raw chicken, your calorie intake is primarily determined by whether you choose a lean cut like skinless breast or a fattier cut like thigh with skin. To be precise with your nutritional tracking, weighing the meat when raw is the best practice. By understanding the nutritional differences between these cuts, you can make informed decisions that align with your dietary goals. Opting for skinless breast is the clear choice for a lower-calorie, high-protein meal, while skinless thigh offers more fat and flavor for a slightly higher calorie count.

Frequently Asked Questions

No, cooking chicken does not add calories. However, it removes water, which concentrates the existing calories into a smaller weight. This is why 100g of cooked chicken has more calories than 100g of raw chicken.

Weighing chicken raw is the most accurate method for consistent calorie tracking. It removes the guesswork and variability associated with water loss during cooking.

A typical serving size of meat is around 3 to 4 ounces. At 12 ounces, this portion is significantly larger than a standard single serving and is likely a generous portion for one or possibly enough for two people, depending on dietary needs.

A raw, skinless chicken breast has fewer calories and fat than a raw, skinless chicken thigh. Dark meat like the thigh has a higher natural fat content.

The primary factor is the fat content of the meat, which varies greatly by cut. Skin, being high in fat, also plays a major role.

While the cooking process itself doesn't add calories, adding ingredients like oil, marinades, or breading will increase the final calorie count of your meal.

The difference in calories between organic and conventional chicken is typically negligible. The biggest factors affecting calories remain the cut of meat and whether the skin is included.