How Many Calories Are In 12 oz Grilled Chicken Breast?

January 9, 2026 •

4 min read

According to USDA data, a 12-ounce boneless, skinless grilled chicken breast contains approximately 366 to 420 calories, depending on the exact cut and preparation. Understanding exactly how many calories are in 12 oz grilled chicken breast is fundamental for anyone serious about managing their diet and nutritional intake.

Quick Summary

The calorie count for a plain, skinless 12 oz grilled chicken breast is typically between 366 and 420 calories, with a high protein content and minimal fat, making it an excellent option for a nutritious meal.

Key Points

Core Calorie Count: A 12 oz plain, skinless, grilled chicken breast contains approximately 366-420 calories.
High Protein Source: This serving provides a high dose of lean protein, ranging from 73 to 100 grams, which is excellent for muscle and satiety.
Low in Fat and Carbs: When prepared simply without skin or added fats, it is very low in fat (7-12g) and contains zero carbohydrates.
Preparation Matters: Adding skin, oil, or high-sugar sauces can significantly increase the calorie and fat content.
Rich in Micronutrients: It's a good source of B vitamins, selenium, and phosphorus, which are vital for metabolism and overall health.
Healthy Alternative: Grilling is a much healthier cooking method than frying, which adds substantial fat and calories.

The Calorie Count: How Many Calories Are In 12 oz Grilled Chicken Breast?

For a standard 12-ounce portion of boneless, skinless, plain grilled chicken breast, the calorie count typically falls within a consistent range. Based on nutritional databases, this serving size provides an average of 366 to 420 calories. This calculation assumes the chicken is prepared with minimal added oils or seasonings, focusing on the lean protein content. This makes it an exceptionally good source of low-calorie protein for fitness enthusiasts and those on weight-management diets.

Factors That Influence the Final Calorie Count

While the base figure is helpful, the actual caloric value can shift depending on how the chicken is cooked. Here are the key variables to consider:

Added Fats: Using a significant amount of oil or butter for grilling will increase the total calorie count. For example, a single tablespoon of olive oil adds over 100 calories.
Marinades and Sauces: Many commercial marinades and barbecue sauces are high in sugar and sodium, which can significantly increase the calorie content without adding much nutritional value.
Skin-on vs. Skinless: Grilling chicken with the skin on adds a considerable amount of fat and calories. The leanest option is always skinless.
Pre-Seasoned Products: Some store-bought grilled chicken breasts are pre-seasoned or pre-marinated, and their nutritional information should be checked on the label, as it may differ from a plain breast cooked at home.

The Nutritional Profile of 12 oz Grilled Chicken

Beyond just calories, a 12-ounce serving of grilled chicken breast is a powerhouse of nutrients. It is almost entirely composed of protein, with virtually no carbohydrates.

Here is a breakdown of the macronutrients based on a 12 oz portion:

Protein: A major benefit is the high protein content, which can be as high as 73-100 grams for a 12 oz portion. Protein is vital for muscle repair, tissue building, and promoting satiety.
Fat: For a plain, skinless breast, the fat content is very low, around 7-12 grams. This is primarily unsaturated fat, with minimal saturated fat.
Carbohydrates: Plain grilled chicken contains 0 grams of carbohydrates.

Vitamins and Minerals

Grilled chicken is also rich in essential micronutrients:

B Vitamins: An excellent source of B vitamins, including Niacin (B3), B6, and B12, which are crucial for energy production and metabolism.
Selenium: A potent antioxidant that plays a key role in thyroid health.
Phosphorus: An essential mineral for building strong bones and teeth.
Zinc: Supports immune function and cellular health.

Grilled Chicken vs. Other Preparations: A Comparison

To highlight the nutritional advantage of grilling, here is a comparison table contrasting a 12 oz grilled chicken breast with other common preparations, focusing on estimated calorie counts and fat content.


Preparation Method	Estimated Calories (12 oz)	Estimated Fat (12 oz)	Additional Factors
Grilled (Skinless, Plain)	366-420	7-12 g	Very lean, high protein, minimal added fat
Fried (Battered, Skin-on)	750+	40+ g	Absorbs significant cooking oil, higher fat and calories
Roasted (Skin-on)	550-600	25-30 g	Retains more fat than grilled due to the skin
Breaded & Baked	450-500	15-20 g	Depends on type of breading and any added fats

Optimizing Your Grilled Chicken for Better Nutrition

Making a healthy choice even healthier is possible with a few simple techniques. Here are some tips to maximize the benefits of your 12 oz grilled chicken breast:

Use Healthy Marinades: Opt for homemade marinades using lemon juice, herbs, and a small amount of olive oil instead of high-sugar, pre-made sauces.
Pound for Even Cooking: Pounding the chicken to an even thickness ensures it cooks evenly, preventing overcooking and preserving moisture, which means you won't need to add extra fat to keep it from drying out.
Rest the Meat: Allowing the chicken to rest for 5-10 minutes after grilling allows the juices to redistribute, resulting in a more succulent and flavorful piece of meat without adding extra calories.
Pair with Vegetables: Serve your grilled chicken breast with a generous portion of steamed or roasted vegetables to add fiber and other essential vitamins without extra calories.
Spice it Up: Use spices and herbs like paprika, cumin, and garlic powder for flavor instead of relying on heavy sauces or marinades.

Conclusion: The Final Verdict on Calories and Health

In conclusion, a 12 oz grilled chicken breast is a fantastic source of lean protein and a staple of many healthy diets. On its own, prepared simply, it provides a modest and manageable number of calories (366-420) for its large size, which can be easily accounted for in a daily calorie budget. The high protein content promotes satiety and supports muscle mass, making it ideal for weight management. However, the calorie count can change drastically with different cooking methods and added ingredients. For the healthiest option, stick to a simple preparation with skinless, boneless chicken breast and minimal added fats. By being mindful of your preparation, you can enjoy a flavorful, high-protein meal without derailing your nutritional goals.

For more detailed nutritional facts on specific products or food types, you can explore resources like the USDA's FoodData Central. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

The cooking method significantly affects the calorie count. Grilling and baking typically add the fewest calories by allowing fat to drip away, while frying and breading add substantial calories and fat due to oil absorption.

A 12 oz portion is considered quite large. A more standard, single serving of chicken breast is usually 3 to 4 ounces. Many store-bought chicken breasts are larger than a typical serving size, so paying attention to the portion is key.

A 12 oz portion of skinless, boneless grilled chicken breast is an excellent source of protein, providing between 73 and 100 grams of high-quality protein.

Yes, many pre-made and homemade marinades contain sugar, oil, and other ingredients that add calories. Using simple, low-calorie marinades with herbs, lemon juice, and minimal oil is recommended for healthier cooking.

Yes, grilled chicken breast is an excellent food for weight loss. It is high in protein, which promotes satiety and can help reduce overall calorie intake, while being relatively low in fat and calories when prepared properly.

Yes, removing the skin before grilling is a very effective way to reduce the fat and calorie content. The skin is a concentrated source of fat and should be removed if you are aiming for the leanest meal possible.

To maximize flavor, use calorie-free seasonings like garlic powder, onion powder, paprika, and other herbs and spices. You can also use a light squeeze of lemon juice for a zesty flavor.