How Many Calories Are In 180 Grams of Cooked Chicken Breast?

December 4, 2025 •

4 min read

On average, 180 grams of plain, skinless, cooked chicken breast contains approximately 297 calories, making it a staple of many healthy diets. Understanding how many calories are in 180 grams of cooked chicken breast is crucial for accurate meal planning and effective calorie tracking.

Quick Summary

A 180g serving of plain, cooked, skinless chicken breast typically contains around 297 calories, mostly from lean protein. The final calorie count depends on the cooking method and added ingredients like oil, marinades, or skin.

Key Points

Calorie Baseline: A 180-gram serving of cooked, skinless chicken breast contains approximately 297 calories.
High Protein: This serving size provides about 56 grams of lean, high-quality protein.
Low in Fat: A plain, cooked breast is naturally low in fat, with about 6 grams per 180g serving.
Cooking Method Matters: Frying or adding rich sauces will significantly increase the total calorie count compared to grilling or baking.
Skin Adds Calories: Cooking chicken breast with the skin on adds a considerable amount of extra calories and fat.
Versatile and Healthy: With minimal prep, chicken breast is an excellent, low-calorie option for a variety of meals, from salads to stir-fries.

The Calorie and Macronutrient Profile of 180g Cooked Chicken Breast

For most health-conscious individuals, chicken breast is a cornerstone of their diet due to its high protein and low-fat content. When prepared without added fats, a 180-gram serving offers a significant amount of lean protein with a moderate calorie count.

Core Nutritional Breakdown (per 180g, skinless, roasted)

Based on data from reputable nutrition databases, a 180-gram portion of plain, cooked, skinless chicken breast provides roughly:

Calories: ~297 kcal
Protein: ~56 grams
Fat: ~6 grams
Carbohydrates: 0 grams

This makes it an excellent source of high-quality protein, contributing to muscle maintenance and satiety, without adding excess fat or carbs to your meal plan. It's worth noting that the exact calorie and macronutrient breakdown can vary slightly depending on the specific source, but this figure provides a reliable estimate for tracking purposes.

Factors Influencing the Calorie Count

While the base calorie count is straightforward, the way you prepare your chicken can significantly alter the final nutritional value. Ignoring these factors can lead to miscalculations that impact your diet goals.

Cooking Method

Your cooking method is one of the most critical variables. Here’s a look at how different techniques can change the calorie count:

Grilling or Roasting: These are two of the healthiest methods, as they require little to no added oil. A grilled or baked chicken breast will have a calorie count very close to the base 297 kcal per 180g.
Frying: Frying, especially deep-frying, adds a considerable amount of calories due to the chicken's absorption of oil. A breaded and fried chicken breast will have a much higher calorie count.
Boiling or Poaching: Similar to grilling, these methods add no extra calories to the chicken. They are simple, healthy ways to cook the meat and retain its natural moisture.

The Effect of Skin

Chicken skin adds a significant amount of fat and, consequently, calories. Opting for skinless breast is the best choice for those aiming to reduce calorie intake. For example, a 100g serving of skin-on chicken breast has approximately 197 calories, whereas the skinless version has only around 165 calories. This difference scales up for a larger portion, meaning a 180g skin-on breast would have a significantly higher calorie count than the skinless version.

Added Ingredients and Seasonings

Any added fats or sauces will increase the total calories. While a pinch of dry herbs and spices won't make a difference, rich, creamy, or sugary sauces can quickly sabotage a low-calorie meal plan. Marinades made with high-calorie ingredients like oil should also be accounted for.

Comparison of Chicken Cuts

To put the chicken breast's calorie count into perspective, here's a comparison with other popular cuts, based on approximate cooked, skinless values per 100g:


Chicken Cut (100g, cooked)	Approximate Calories	Protein (grams)	Fat (grams)
Chicken Breast	~165 kcal	~31 g	~3.6 g
Chicken Thigh	~209 kcal	~26 g	~11 g
Chicken Drumstick	~172 kcal	~28.3 g	~5.7 g

As the table shows, chicken breast is the leanest cut, with a more favorable protein-to-fat ratio for those focusing on weight management or increasing lean protein intake. The numbers for a 180g portion will scale proportionally based on these 100g figures.

Healthy Ways to Prepare Chicken Breast

Here are some healthy and flavorful ways to cook chicken breast while keeping the calories low:

Simple Grilling: Use a non-stick cooking spray and season with a mix of herbs, black pepper, and garlic powder for a lean, flavorful meal.
Oven Roasting: Bake at a moderate temperature with lemon slices and herbs like rosemary or thyme. A simple pan sauce can be made with low-sodium chicken broth.
Poaching for Shredded Chicken: Gently simmer the chicken in a pot with broth, vegetables, and herbs. This is perfect for meal prepping shredded chicken for salads or sandwiches.
Stir-Frying with Minimal Oil: Use a small amount of a healthy oil like olive oil and load up on fresh vegetables for a colorful, nutrient-dense meal.
Air Frying: This method gives a crispy texture with minimal oil, offering a satisfying and healthy alternative to traditional frying.

Conclusion

For those tracking their intake, knowing how many calories are in 180 grams of cooked chicken breast is a fundamental piece of dietary information. The approximate figure of 297 calories for a skinless, plain portion is a reliable baseline. However, the final number is greatly influenced by preparation, with cooking methods like frying and the addition of skin or sauces adding significant fat and calories. By opting for leaner cooking methods and mindful seasoning, you can maintain the high protein, low-calorie profile that makes chicken breast such a valuable component of a balanced diet. Always consider your preparation method to accurately track your calorie consumption. For additional, detailed nutritional information, consult the U.S. Department of Agriculture's FoodData Central. [^1]

[^1]: U.S. Department of Agriculture. "FoodData Central." U.S. Department of Agriculture, https://fdc.nal.usda.gov/

Frequently Asked Questions

Yes, weighing chicken raw versus cooked is crucial. Raw chicken loses water during the cooking process, concentrating the calories. As a result, 100 grams of cooked chicken has more calories than 100 grams of raw chicken. It is important to be consistent with which state you measure.

Yes, chicken breast is an excellent choice for weight loss. It is high in protein, which helps increase satiety and preserve muscle mass, and is relatively low in calories and fat, especially when prepared without skin and with healthy cooking methods.

Fried chicken breast, particularly when breaded, has significantly more calories than grilled chicken. Frying causes the meat to absorb cooking oil, adding substantial fat and calories, while grilling adds very little.

A 180-gram portion of cooked, skinless chicken breast contains a substantial amount of protein, approximately 56 grams.

For a 180-gram serving of plain, cooked, skinless chicken breast, the fat content is relatively low, at about 6 grams.

The calorie count will be affected by the ingredients in the marinade. Oil-based or sugary marinades will add extra calories, while low-calorie options made with herbs and spices will have a minimal impact.

Yes, chicken thighs generally have more calories than chicken breasts due to a higher fat content. Per 100 grams, a skinless, cooked thigh has about 209 calories compared to a skinless, cooked breast's 165 calories.