How many calories are in 125g of roasted chicken?

November 11, 2025 •

5 min read

A 125-gram serving of roasted chicken breast without the skin contains approximately 206 calories. However, the exact caloric value of roasted chicken varies widely depending on the cut of meat, whether the skin is included, and how it is prepared, highlighting the importance of understanding these factors for accurate dietary tracking.

Quick Summary

This guide provides a detailed breakdown of the caloric content in a 125g portion of roasted chicken, examining the difference between white and dark meat, with or without skin. It also covers the impact of cooking methods on the final calorie count and offers practical advice for incorporating chicken into a healthy eating plan.

Key Points

Calorie Count Varies: A 125g portion of skinless roasted chicken breast contains about 206 calories, while skin-on options are significantly higher.
Skin Matters: The fat in the skin adds a substantial number of calories; removing it is an easy way to make your meal leaner.
Cooking Method Affects Calories: Roasting is a healthier method than frying, especially when excess fat is allowed to drain away.
High in Protein: Roasted chicken is an excellent source of lean, high-quality protein, which is vital for muscle repair and promoting a feeling of fullness.
Rich in Nutrients: It provides essential nutrients like B vitamins, phosphorus, and selenium, supporting overall health.
Versatile Ingredient: Roasted chicken can be incorporated into various healthy meals, from salads to wraps, making it easy to include in your diet.

Calorie Breakdown for 125g of Roasted Chicken

Understanding the calorie count in a 125g serving of roasted chicken is essential for anyone monitoring their intake, whether for weight loss or muscle gain. The most significant factors affecting the final number are the cut of chicken and whether the skin is included.

Roasted Chicken Breast (125g)

For a lean option, a 125g portion of skinless, boneless, roasted chicken breast is the clear winner. This portion typically contains around 206 calories. The macronutrient profile is predominantly protein, with minimal fat, making it a very efficient source of lean fuel for the body. Specifically, this portion provides about 39 grams of protein and only 4 grams of fat. This makes it an ideal food for building muscle mass and for those on a high-protein, low-calorie diet.

Roasted Chicken Thigh (125g)

Chicken thighs are known for being more flavorful due to their higher fat content compared to breast meat. For a 125g portion of skinless, roasted chicken thigh, the calorie count increases to approximately 224 calories. This is because dark meat contains more fat. A 100g serving of skinless, roasted chicken thigh has about 209 calories, which when scaled up to 125g, gives the slightly higher caloric figure. While still a healthy option, it's important to be mindful of this difference if you are tracking your caloric intake precisely.

The Impact of Chicken Skin

Leaving the skin on your chicken can significantly increase both the calorie and fat content. For example, a cooked chicken breast with the skin contains 386 calories per 196g serving, which is roughly 102 extra calories compared to its skinless counterpart. When roasting, the skin crisps up and contains a large amount of fat. If you are aiming for a lower-calorie meal, removing the skin is an easy way to cut a significant number of calories without sacrificing the protein content of the meat itself.

The Cooking Method Matters

Roasting is generally a healthy cooking method as it requires less added fat than other techniques like deep-frying. However, the exact calorie count can still be influenced by how you prepare the dish. For example, adding oil, butter, or certain marinades can increase the overall calorie and fat content. Conversely, roasting on a rack allows excess fat to drip away, further reducing the final calorie count, especially when cooking skin-on portions. For a healthier option, use herbs and spices for seasoning instead of rich sauces or excess oil. An air fryer is another excellent tool for achieving a crispy exterior with minimal added fat.

Calorie Comparison: 125g Roasted Chicken

To put the differences into perspective, here is a comparison table for a 125g portion of various roasted chicken options, based on standard nutritional data.


Chicken Cut & Preparation	Estimated Calories (125g)	Key Macronutrient Difference
Skinless Chicken Breast	~206 calories	Very high protein, low fat
Skinless Chicken Thigh	~224 calories	Slightly more fat and calories
Chicken Breast with Skin	~246 calories*	Higher fat content from the skin
Chicken Thigh with Skin	~285 calories**	Significantly more fat and calories from the skin

Approximate value derived from a 196g serving at 386 calories.
*Approximate value derived from a 70g serving at 190 calories.

Health Benefits of Eating Roasted Chicken

Beyond its role in calorie-controlled diets, roasted chicken offers a host of health benefits, making it a staple in many healthy eating plans. As a lean protein, it is crucial for supporting muscle growth and repair, which is particularly beneficial for active individuals or those focused on weight management. The high protein content also promotes satiety, helping you feel full for longer and reducing the urge to snack on higher-calorie foods.

Moreover, chicken is packed with essential vitamins and minerals. It is an excellent source of B vitamins, including B6 and B12, which are vital for energy production and brain function. It also provides minerals like phosphorus, crucial for bone health, and selenium, which acts as an antioxidant and supports thyroid function. Including roasted chicken in your diet can be a delicious and effective way to nourish your body with these important nutrients. For more information on the nutrient content, refer to the USDA FoodData Central database.(https://pmc.ncbi.nlm.nih.gov/articles/PMC10459134/)

Conclusion

In summary, the number of calories in 125g of roasted chicken depends heavily on the cut and whether the skin is removed. A skinless chicken breast is the leanest choice, providing about 206 calories, while skin-on thighs can push the total significantly higher due to increased fat content. For a calorie-conscious meal, opting for a lean, skinless cut prepared with minimal added oil is the best approach. By understanding these key factors, you can enjoy roasted chicken as a flavorful and healthy part of your diet while staying in control of your nutritional goals.

Cooking Tips for Healthier Roasted Chicken

Choose Lean Cuts: Opt for skinless, boneless chicken breast for the lowest calorie option.
Remove the Skin: For a substantial calorie saving, simply remove the skin before eating.
Use Herbs and Spices: Seasoning with herbs and spices like garlic, paprika, and rosemary adds flavor without extra calories from heavy sauces or marinades.
Roast on a Rack: Placing the chicken on a rack during roasting allows excess fat to drain away, reducing the fat and calorie content.
Pair with Vegetables: Serve your roasted chicken with a side of fiber-rich vegetables to create a balanced, filling meal.
Portion Control: Pay close attention to serving sizes, as even a healthy food can contribute to weight gain if consumed in excessive quantities.

Recipe Idea: Simple Lemon Herb Roasted Chicken

This simple recipe focuses on flavor while keeping the calorie count low.

Ingredients:

125g skinless, boneless chicken breast
1 tbsp fresh lemon juice
1 clove garlic, minced
1 tsp fresh rosemary, chopped
Salt and black pepper to taste

Instructions:

Preheat oven to 400°F (200°C).
In a small bowl, combine lemon juice, minced garlic, rosemary, salt, and pepper.
Rub the mixture evenly over the chicken breast.
Place the chicken breast on a baking sheet lined with parchment paper.
Roast for 20-25 minutes, or until cooked through and no longer pink inside. The internal temperature should reach 165°F (74°C).

Variations for Flavor

Mediterranean Style: Use oregano, thyme, and a hint of olive oil.
Spicy Kick: Add a pinch of cayenne pepper and chili flakes.
Herby Delight: Combine parsley, sage, and thyme for a classic flavor profile.

By following these tips, you can enjoy delicious, healthy roasted chicken that perfectly fits into your dietary plan.

Frequently Asked Questions

Yes, removing the skin significantly reduces the calorie and fat content of roasted chicken. The skin contains a high concentration of fat, and opting for a skinless cut is a straightforward way to create a leaner, lower-calorie meal.

White meat, such as chicken breast, is leaner and has fewer calories than dark meat, like thighs and drumsticks. While dark meat is flavorful and contains some beneficial nutrients, white meat is generally the better choice for a strict low-calorie diet.

To roast chicken without adding extra fat, use a wire rack placed inside your roasting pan so that the fat drips away during cooking. Season generously with herbs, spices, and lemon juice instead of relying on butter or oil for flavor.

Yes, roasted chicken is almost always healthier than fried chicken. Frying involves immersing the chicken in oil, which dramatically increases the calorie and fat content. Roasting is a dry-heat method that minimizes added fats.

Yes, roasted chicken can be an excellent food for weight loss. Its high protein content helps you feel full and satisfied, which can reduce overall calorie consumption. Just be sure to control portion sizes and choose lean, skinless cuts.

Yes, roasted chicken is great for building muscle. It is a complete, high-quality protein source, providing all the essential amino acids needed for muscle growth and repair, especially when combined with resistance training.

While nutritionally similar in base content, home-roasted chicken gives you full control over ingredients like added salt and fats. Pre-made rotisserie chickens, especially from stores, may contain higher levels of sodium and other additives for flavor and preservation.