How many calories are in 146 grams of cooked chicken breast?

November 11, 2025 •

3 min read

According to the USDA, a 100-gram serving of plain, cooked, skinless chicken breast contains approximately 165 calories. To determine how many calories are in 146 grams of cooked chicken breast, you can use this figure as a baseline and adjust for the specific cooking method and any added ingredients.

Quick Summary

A plain, skinless, boneless cooked chicken breast weighing 146 grams contains around 241 calories, but this can vary based on preparation. The total calories are influenced by the cooking method, fat content, and additions like oil or marinade.

Key Points

Calorie Estimate: 146 grams of plain, cooked, skinless chicken breast contains approximately 241 calories.
Calculation Method: This estimate is based on the average of 1.65 calories per gram for cooked, skinless chicken breast.
Cooking Method Impact: The total calorie count is highly dependent on how it's cooked; frying adds significant calories from oil and breading.
Protein Content: This serving size provides a high amount of protein (around 45 grams), making it excellent for muscle and satiety.
Dietary Benefits: As a low-fat, high-protein food, chicken breast is a staple for weight management and fitness goals.
Serving Size Matters: Packaged chicken breasts often exceed the standard serving size, so weighing your portion is recommended for accuracy.

Calculating Calories in Cooked Chicken Breast

To accurately determine how many calories are in 146 grams of cooked chicken breast, it's essential to understand the variables involved. The baseline for a plain, skinless, boneless chicken breast is roughly 165 calories per 100 grams. Using this standard, a simple calculation can provide a close estimate.

Here is a step-by-step breakdown:

Calculate the per-gram calorie count: Divide the standard 165 calories by 100 grams. This gives you 1.65 calories per gram.
Multiply by your specific weight: Multiply the per-gram calorie count by the weight of your chicken breast. $1.65 \times 146$ grams = 240.9 calories.
Round to the nearest whole number: The result is approximately 241 calories for a 146-gram serving of plain, cooked, skinless chicken breast.

How Cooking Methods Impact Calorie Count

The final calorie count of your chicken breast depends heavily on how it is prepared. While a simple roasted or grilled breast has minimal changes, adding fats and breading can significantly increase the total.

Grilling or Roasting: When done without excessive oil, these methods preserve the lean profile of the chicken. The primary calorie source remains the protein and inherent fat.
Frying: This method adds a substantial amount of fat and calories from the oil absorbed during cooking, as well as from any breading used.
Boiling or Steaming: These are among the lowest-calorie cooking methods, as they add no extra fats. The calorie count will be very similar to the baseline estimate.
Adding Sauces or Marinades: Many store-bought marinades and sauces, particularly those with sugar, can introduce extra calories. Always check the nutritional label of any added ingredients.

Macronutrient Breakdown of 146g Cooked Chicken Breast

Beyond just calories, it's helpful to understand the macronutrient composition of cooked chicken breast. The following table provides a comparison for a 146g serving, contrasting a plain preparation with one that includes additional fats.


Macronutrient	Plain (Grilled/Roasted)	Fried (with breading)
Calories	~241	~359
Protein	~45g	~42g
Fat	~5g	~20g
Carbohydrates	0g	~15g

Note: The values for the fried chicken breast are estimated and can vary widely based on the specific recipe and frying oil used.

Why Calorie Counting Can Be Inexact

It is important to remember that nutritional data is not an exact science, and several factors can influence the final calorie count:

Inherent Fat Content: The precise fat content of a chicken breast can vary slightly depending on the specific chicken and how lean it is.
Water Loss: Chicken loses water during the cooking process. A raw chicken breast will have fewer calories per 100 grams than a cooked one because the concentration of nutrients increases as the water evaporates.
Added Ingredients: Even a small amount of cooking oil can add calories. One tablespoon of olive oil, for instance, adds around 120 calories.
Variations in Source Data: Different nutritional databases may have slightly different values based on their sampling and analysis. Sticking to a reliable source like the USDA is recommended.

The Benefits of High-Protein, Low-Calorie Meals

Chicken breast is a popular choice for those focusing on fitness and weight management due to its favorable macronutrient profile. Its high protein content helps with satiety, muscle repair, and growth.

Satiety: Protein-rich meals help you feel full for longer, reducing the likelihood of overeating and snacking on high-calorie foods.
Muscle Maintenance and Growth: The amino acids from protein are essential for repairing and building muscle tissue, making chicken a staple for athletes and bodybuilders.
Metabolic Boost: The body expends more energy to digest protein than it does for fat or carbohydrates, a process known as the thermic effect of food. This can contribute to a slightly higher metabolic rate.

Conclusion

In summary, 146 grams of plain, skinless, cooked chicken breast contains approximately 241 calories. This figure serves as a solid estimate for diet planning, but it's crucial to consider the significant impact of cooking methods and added ingredients. For the lowest calorie meal, opt for simple preparation methods like grilling, roasting, or steaming. Being mindful of these factors allows for better control over your nutritional intake and helps you leverage chicken breast as a lean, protein-packed component of a healthy diet. For more detailed nutritional information and a comprehensive food database, you can refer to the USDA FoodData Central.

Frequently Asked Questions

No, cooking itself does not add calories. However, methods like frying or cooking with oil, butter, or marinades add extra calories from those ingredients. Cooking simply removes water, concentrating the remaining nutrients.

You should weigh your chicken breast after it is cooked. As raw chicken loses water during cooking, its weight decreases and the calorie density per gram increases. Weighing after cooking provides a more accurate measure of what you are consuming.

A 100-gram serving of plain, cooked, skinless chicken breast typically contains about 165 calories.

Cooking with the skin on can significantly increase the calorie count, as chicken skin contains a high amount of fat. For example, a 100-gram portion of cooked breast with skin can have about 197 calories, compared to 165 calories for skinless.

To minimize calories, cook chicken breast using methods that do not require added fats. Grilling, roasting, and steaming are excellent choices that preserve the lean nature of the meat.

Based on nutritional data for cooked chicken, 146 grams of plain, skinless breast would provide around 45 grams of protein.

If your chicken breast has been marinated, you need to account for the calories from the marinade ingredients, which can include sugar and oil. Always check the nutrition facts for the specific marinade used.