How Many Calories Are in 140g of Cooked Chicken Breast?

January 9, 2026 •

3 min read

According to reputable nutritional data, a standard 140g serving of plain, cooked, skinless chicken breast contains approximately 231 calories. This article explores how many calories are in 140g of cooked chicken breast and details how factors like preparation method, sauces, and skin can significantly alter the final calorie count.

Quick Summary

A 140g serving of plain, cooked, skinless chicken breast typically provides around 231 calories, primarily from protein. The calorie content is highly dependent on preparation method, the presence of skin, and additional ingredients like oils or sauces.

Key Points

Baseline Calories: A 140g serving of plain, cooked, skinless chicken breast contains approximately 231 calories, making it a lean protein source.
Cooking Method Matters: Frying can significantly increase the calorie count, while grilling, baking, and boiling keep it low.
Skin Adds Calories: Leaving the skin on your chicken breast adds a considerable amount of fat and extra calories to your meal.
Watch the Add-ons: Sauces, marinades, and breading can introduce a high number of hidden calories, so choose your flavorings wisely.
Weigh Cooked Weight: Always weigh your chicken after it's cooked, as it loses water weight during preparation, to get the most accurate calorie measurement.
High Protein, Low Fat: The majority of calories in a plain chicken breast come from protein, with a minimal amount of fat.
Portion Control is Key: Measure out your portions using a food scale to ensure accuracy, as chicken breasts can vary significantly in size.

The Calorie Breakdown for 140g of Plain Chicken Breast

For anyone monitoring their intake, understanding the baseline calorie count is crucial. A 140-gram portion of plain, cooked, skinless chicken breast is a powerhouse of lean protein, making it a staple in many health-conscious diets. At roughly 231 calories, it's a calorie-efficient way to get a significant amount of nutrients. The macronutrient profile for this serving size is particularly favorable. It typically provides an impressive 43 grams of protein and only about 5 grams of fat, with virtually no carbohydrates. This makes the majority of the calories in a chicken breast come from its high-quality protein content, which is beneficial for muscle repair, satiety, and weight management.

Why Weighing Cooked Chicken Matters

It's important to remember that cooking causes raw chicken to lose water weight, concentrating its nutrients and calories. A raw 140g chicken breast would have fewer calories than a cooked one of the same weight. For the most accurate calorie count, always measure and weigh your chicken after it has been cooked. Using a food scale is the most reliable method for precise portion control.

How Cooking Methods and Ingredients Impact Calories

Not all cooked chicken is created equal in terms of calories. The way you prepare your chicken breast can drastically change its nutritional value. Healthier cooking methods involve minimal or no added fats, while other techniques can introduce a substantial number of extra calories.

Grilling: This is one of the healthiest methods, as it requires very little added fat. A grilled chicken breast's calorie count will remain very close to the baseline figure.
Baking or Roasting: Similar to grilling, baking is a low-fat cooking method. Using a minimal amount of oil or a non-stick cooking spray will keep the calorie count low.
Boiling or Poaching: These methods add no extra fat or calories and are among the purest ways to prepare chicken breast.
Frying: This method significantly increases the calorie and fat content due to the oil absorption, especially if breaded or battered. A 100g portion of fried chicken can have more than 240 calories, much higher than a plain cooked version.

The Effect of Skin on Calorie Count

For those watching their calorie and fat intake, the presence of chicken skin is a critical factor. Chicken skin is a concentrated source of fat and calories. A skinless chicken breast is significantly leaner than one with the skin left on. The difference can be notable, as the skin adds a considerable number of extra calories per serving. Opting for skinless is the best choice for a lower-calorie meal.

The Role of Sauces, Marinades, and Other Additions

Even with a healthy cooking method, extra ingredients can quickly add unwanted calories. Many store-bought sauces and marinades are high in sugar, oil, or cream, which can sabotage a healthy meal. To add flavor without the excess calories:

Flavor with Herbs and Spices: Utilize zero-calorie seasonings like paprika, garlic powder, and onion powder.
Use Citrus: A splash of lemon or lime juice adds a bright, fresh flavor with minimal calories.
Make Your Own Marinade: Create a low-calorie marinade with herbs, spices, a small amount of olive oil, and vinegar.

Comparison of Calorie Variations for 140g Chicken Breast

The following table illustrates how different preparation methods can alter the calorie count for a 140g serving of chicken breast.


Preparation Method	Calories (approx.)	Notes
Plain, Skinless, Roasted/Grilled	231 kcal	Leanest option, minimal fat added.
With Skin, Roasted	~275 kcal	Calorie estimate based on 197 kcal/100g with skin.
Fried (Battered)	344 kcal	Calorie estimate based on 246 kcal/100g fried chicken.
In Creamy Sauce	300+ kcal	Varies widely based on sauce ingredients.

Conclusion

A 140g serving of plain, cooked, skinless chicken breast is a remarkably lean and protein-rich food, containing approximately 231 calories. However, this number can change dramatically depending on the preparation method, whether the skin is included, and any additional ingredients. For the lowest calorie meal, prioritize cooking methods like grilling, baking, or boiling and focus on seasoning with herbs and spices rather than high-calorie sauces or marinades. By being mindful of these factors, you can effectively manage your calorie intake and enjoy chicken breast as part of a healthy, balanced diet.

For precise nutritional information on many different food items, you can consult the FoodData Central database provided by the U.S. Department of Agriculture.

Frequently Asked Questions

According to Healthline, 100 grams of cooked, skinless, boneless chicken breast contains approximately 165 calories.

Both baking and grilling are excellent low-calorie cooking methods, as they require minimal added fat. The calorie count for both will be very similar and close to the baseline figure.

Chicken breast is generally lower in calories than chicken thigh. A 100g serving of skinless chicken breast has around 165 calories, while a similarly prepared chicken thigh has about 209 calories.

Yes, removing the skin is an effective way to lower the calorie and fat content. The skin is fatty and adds a significant number of extra calories.

Frying increases the calories because the chicken absorbs the oil it's cooked in. Breading or battering it adds even more calories.

A 140g serving of plain, cooked, skinless chicken breast contains approximately 43 grams of protein, 5 grams of fat, and no carbohydrates.

Yes, on a gram-for-gram basis, a raw chicken breast has fewer calories than a cooked one. This is because raw chicken loses water during cooking, concentrating the nutrients and calories in the remaining weight.