How many calories are in 2 pieces of baked chicken?

January 7, 2026 •

4 min read

The calorie count for chicken can vary dramatically based on the cut and whether the skin is included. For 2 pieces of baked chicken, the number of calories can range from approximately 306 for two boneless, skinless chicken breasts to over 400 for two pieces of dark meat with the skin on. This guide breaks down the calorie content to help you make informed decisions about your meals.

Quick Summary

The calorie count for two pieces of baked chicken depends on the cut and presence of skin, with breast meat being lower in calories than thigh meat. Factors like added oil and marinades also increase the total caloric intake.

Key Points

Calorie variation: The calorie count depends significantly on the chicken cut (breast vs. thigh) and whether the skin is included.
Lowest calorie option: Two baked, boneless, skinless chicken breasts have approximately 568 calories, making them the leanest choice.
Higher calorie option: Two baked, boneless, skinless chicken thighs contain about 416 calories due to higher fat content.
Skin adds fat: Leaving the skin on drastically increases the calorie count, adding more than 100 calories per piece.
Cooking method matters: Baking is healthier than frying, which absorbs a large amount of oil and significantly increases calories.
Added ingredients: Be mindful of marinades and oils, as these can add considerable calories and fat to the final dish.
Nutrient-dense: Baked chicken provides excellent protein, B vitamins, and essential minerals like selenium and phosphorus.

Understanding the Variables Affecting Calories

Calculating the precise calorie count for two pieces of baked chicken is not a straightforward calculation due to several key variables. The type of cut (breast, thigh, wing), the presence of skin, and any added ingredients significantly influence the final nutritional value. A boneless, skinless chicken breast, for instance, has a very different calorie profile compared to a bone-in thigh with the skin left on.

The Leaner Choice: Chicken Breast

As a lean protein source, chicken breast is the lowest-calorie option. A 100-gram serving of cooked, skinless chicken breast contains approximately 165 calories. A typical boneless, skinless chicken breast weighs around 172 grams, putting the calorie count for a single breast at about 284 calories. Therefore, two medium-sized, baked, boneless, skinless chicken breasts would contain roughly 568 calories, without any added fat from cooking oils. Cooking with minimal oil, such as using a non-stick spray, helps maintain this low-calorie profile.

The Flavorful Option: Chicken Thigh

Chicken thighs are known for being more tender and flavorful due to a higher fat content, which also means more calories. A 100-gram serving of cooked, skinless chicken thigh contains approximately 179 calories. A medium boneless, skinless chicken thigh weighs around 116 grams, bringing its calorie count to about 208 calories. For two medium baked thighs, the total would be approximately 416 calories, again assuming no added oils. If the skin is left on, the calories increase significantly due to the added fat.

Cooking Methods and Calorie Changes

The way chicken is prepared is a major factor in its final calorie count. While baking is a healthy option, adding extra fat can negate some of the benefits.

Best practices for baking healthy chicken:

Use a non-stick baking sheet or parchment paper to minimize the need for oil.
Opt for marinades made with herbs, spices, and low-sodium ingredients instead of heavy, sugar-based sauces.
Consider cooking the chicken with the skin on for moisture, then removing it before eating to save calories.
Use a meat thermometer to ensure the chicken is cooked to a safe internal temperature of 165°F (74°C) without overcooking and drying out the meat.

Comparative Calorie Table: Baked vs. Fried


Chicken Cut (per 2 pieces)	Baked (Skinless)	Fried (Battered, Skin-On)
Chicken Breast	Approx. 568 calories	Approx. 560 calories
Chicken Thigh	Approx. 416 calories	Approx. 640 calories
Chicken Wing	Approx. 162 calories	Approx. 309 calories

Note: Calorie counts are approximate and vary based on exact serving size and preparation. The comparison table clearly shows that frying, especially with batter and skin, dramatically increases the calorie count compared to baking.

A Deeper Dive into Nutrient Value

Beyond just calories, baked chicken provides a range of nutritional benefits. It is a fantastic source of lean protein, which is essential for muscle repair and growth. It is also packed with important vitamins and minerals such as B vitamins (especially B6 and B12), selenium, and phosphorus. These micronutrients play critical roles in energy metabolism, cell function, and maintaining a healthy nervous system.

Nutritional benefits of baked chicken include:

High-Quality Protein: Aids in satiety and supports muscle maintenance.
Essential Minerals: Provides selenium for thyroid function and phosphorus for bone health.
B Vitamins: Supports energy production and brain health.
Low in Saturated Fat: When prepared skinless, it is a heart-healthy protein source.

Conclusion

In summary, the number of calories in 2 pieces of baked chicken is highly dependent on the cut of meat and whether the skin is removed. For the lowest-calorie meal, opt for two baked, boneless, skinless chicken breasts, which will provide around 568 calories. If you prefer the juicier taste of thighs, two baked, skinless thighs will contain approximately 416 calories. To keep the meal healthy, it is essential to minimize added fats and sugars during the baking process. Baked chicken remains a high-protein, nutrient-dense choice that is a cornerstone of many healthy eating plans.

Making Healthy Choices

Choosing baked chicken over fried is a simple yet effective way to significantly reduce calorie and fat intake. By being mindful of the chicken cut and preparation method, you can easily control the nutritional content of your meal. Including baked chicken in your diet is an excellent way to incorporate lean protein without sacrificing flavor. For more nutritional information and healthy recipe ideas, consider exploring reputable health and nutrition websites.

Baked Chicken Calorie Variations

Averages can be misleading; it is better to consider the exact cut and preparation.
Two boneless, skinless chicken breasts average around 568 calories when baked.
Two boneless, skinless chicken thighs contain about 416 calories when baked.
Leaving the skin on can add over 100 calories per piece.
Added oils, sauces, and seasonings increase the total calorie count.
Baked chicken is a high-protein, low-calorie alternative to fried options.
Different brands or cuts can vary in size and therefore calorie content.

Frequently Asked Questions

Two baked, boneless, skinless chicken breasts typically contain around 568 calories. This is based on an average cooked chicken breast weighing about 172g and having 284 calories.

Yes, baked chicken thighs are higher in calories than breasts due to their higher fat content. Two medium baked, skinless thighs contain approximately 416 calories, while two breasts have around 568 calories.

Baking chicken with the skin on significantly increases the calorie count. For example, the skin on one baked chicken breast can add over 100 calories compared to a skinless version.

Baked chicken generally has fewer calories than fried chicken because frying involves adding oil and often a high-calorie batter. Baked wings can have 162 calories per serving compared to 309 for fried.

To reduce calories, use skinless chicken, cook with minimal added oil, and opt for low-calorie seasonings like herbs and spices instead of heavy sauces.

Yes, baked chicken is a very healthy choice, especially when prepared skinless. It is an excellent source of lean protein and essential nutrients, and baking is a low-fat cooking method.

Yes, the calorie count is directly related to the weight of the chicken. A larger piece of chicken will naturally have more calories than a smaller one, even for the same cut.