Understanding How Many Calories are in 120 Grams of Cooked Chicken Breast

December 3, 2025 •

3 min read

According to USDA data referenced by Bodis, a 120-gram serving of cooked, boneless, and skinless chicken breast contains approximately 193 calories. The precise number of calories in 120 grams of cooked chicken breast can vary based on the cooking method and whether the skin is included.

Quick Summary

A 120g portion of plain, cooked, skinless chicken breast generally has 193-198 calories. This value fluctuates depending on the cooking technique and the addition of skin, oils, or batters.

Key Points

120g Cooked Skinless Chicken Breast Calories: A plain, cooked, skinless chicken breast typically contains between 193 and 198 calories, depending on the reference source.
Impact of Cooking Method: Frying or adding oily sauces significantly increases the calorie count compared to healthier methods like baking, grilling, or poaching.
Skin Adds Calories: Cooking chicken with the skin on adds a noticeable amount of fat and calories; a 120g portion with skin can contain over 230 calories.
Rich in Lean Protein: A 120g serving is an excellent source of high-quality, lean protein, with over 35 grams and virtually no carbohydrates.
Best for Weight Management: Due to its high protein and low-fat content when prepared healthily, chicken breast is ideal for those managing their weight or building muscle.

Calorie Breakdown for 120g Cooked Chicken Breast

For those tracking their intake, knowing the precise nutritional information for a portion of cooked chicken breast is crucial. A standard 120-gram serving, which is a moderate portion, serves as a great reference point.

Core Nutritional Profile (Skinless and Boneless)

The calorie estimate for 120 grams of cooked chicken breast varies slightly between sources but falls within a consistent, narrow range. Nutritionix indicates 198 calories, while a BODi article citing USDA data puts the figure at 193 calories for a plain, baked, skinless, and boneless portion. This makes it an excellent source of lean protein. A breakdown of the macronutrients for this size serving, based on data for a roasted portion, typically reveals:

Protein: Approximately 37 grams
Total Fat: Roughly 4 grams
Carbohydrates: 0 grams

This high protein, low-fat composition is why chicken breast is a cornerstone of many weight loss and muscle-building diets. The majority of its calories, about 80%, come directly from protein, while the remaining 20% come from fat.

The Significant Impact of Cooking Method and Ingredients

It is vital to recognize that the way you prepare your chicken can dramatically alter its final calorie count. The figures above are for simple, lean cooking methods without added fat.

Healthy Cooking Methods

To keep the calorie count low, consider these preparation techniques:

Grilling: Cooking over a flame with minimal added oil retains the chicken's lean profile.
Baking or Roasting: Using an oven with little to no oil is a simple way to prepare chicken with no significant calorie increase.
Boiling or Poaching: Submerging the chicken in water or broth adds no extra calories and is one of the leanest options available.
Air Frying: This method uses hot air circulation to achieve a crispy texture without the need for large amounts of oil, similar to baking in terms of calorie impact.

High-Calorie Cooking Methods

On the other hand, certain methods can rapidly increase the calorie count:

Frying: Deep-frying or pan-frying in significant amounts of oil causes the chicken to absorb fat, increasing the total calories. A 120g portion of fried chicken breast (meat only) is reported to have around 224 calories, a noticeable increase from baked.
Adding Marinades and Sauces: Creamy or sugary sauces can contain a surprising number of hidden calories. Be mindful of what you add to your chicken after cooking.

The Role of Chicken Skin

Leaving the skin on chicken breast is one of the most direct ways to add calories and fat. While some appreciate the flavor it provides, those focused on calorie reduction will opt to remove it.

Skin-On vs. Skinless Comparison

Consider the difference in calorie and fat content for a roasted portion:

Skinless: As established, a 120g roasted, skinless chicken breast contains approximately 198 calories.
Skin-on: For a portion of roasted chicken with the skin still on, the calorie count is much higher. A 120g portion of roasted chicken breast with skin is recorded to have 236 calories, representing a substantial increase.

Comparison of Chicken Preparation Methods (120g Serving)


Preparation Method	Approx. Calories	Approx. Fat (g)	Approx. Protein (g)
Baked (skinless)	193	4	36
Roasted (skinless)	198	4	37
Fried (skinless)	211	7	36
Roasted (with skin)	236	9+	35+

Conclusion: Making Informed Choices

In summary, for those seeking the leanest option, a 120-gram serving of plain, cooked, skinless chicken breast is your best bet, containing just under 200 calories. The most significant factors influencing this number are the cooking method and the decision to leave the skin on or not. Health-conscious individuals should favor grilling, baking, or poaching, while minimizing high-calorie additions like oil, batter, and rich sauces. Understanding these variables allows for better control over your caloric intake while still enjoying a protein-rich food source.

For more detailed nutritional data and information, consider checking reliable sources like the FoodData Central website provided by the U.S. Department of Agriculture (USDA).

Frequently Asked Questions

A 120g portion of cooked chicken breast is significantly lower in calories than a cooked chicken thigh of the same weight, primarily because the breast is a leaner cut with less fat content.

Yes, seasoning typically adds negligible calories, but marinades and sauces can add a substantial number of calories, especially if they are oil- or sugar-based.

For skinless chicken, the calorie count for baked and boiled is very similar since neither method involves adding significant amounts of oil or fat. Both are among the leanest options.

A 120g serving of cooked, skinless chicken breast contains approximately 36 to 37 grams of high-quality protein.

Cooking causes chicken to lose a significant amount of water. This increases the calorie density, meaning the same weight of cooked chicken contains more calories than its raw counterpart.

There is a notable calorie difference. Air-frying uses very little added fat, keeping calories low, similar to baking. Deep-frying, however, soaks the chicken in oil, causing a substantial increase in calories.

No, chicken skin is a source of fat and calories. Even a small amount on a 120g portion adds a significant number of calories. For a lean meal, it is best to remove the skin.