How Many Calories are in 200 Grams of Chicken Without Oil? A Comprehensive Guide

October 30, 2025 •

4 min read

The number of calories in 200 grams of chicken can vary significantly depending on the cut and whether it is cooked or raw. For instance, 200 grams of raw, skinless chicken breast contains approximately 240 calories, while a similar portion of cooked thigh meat will contain more due to its higher fat content. Understanding these differences is crucial for accurate meal planning.

Quick Summary

This article details the calorie content of 200 grams of chicken, considering different cuts like breast, thigh, and wing, cooked without oil. It explains how cooking methods and the presence of skin alter the final calorie count and provides a practical comparison for healthy eating.

Key Points

Cut is Key: Chicken breast is the leanest cut, with approximately 240 calories per 200g raw, skinless meat.
Cooking Concentrates Calories: 200g of cooked chicken breast is more calorie-dense than raw, at around 330 calories, due to moisture loss.
Thighs are Higher in Fat: A 200g serving of cooked, skinless chicken thigh contains more calories, typically 358-390 kcal, due to its higher fat content.
Wings are Most Calorie-Dense: Despite being small, 200g of cooked, skinless wing meat can contain 362-406 calories because of its higher fat ratio.
Skin-off is Crucial: Cooking with the skin on significantly increases the fat and calorie content; always remove it for a lower-calorie meal.

Calorie Breakdown by Chicken Cut

The calorie content of chicken is not universal; it depends heavily on the specific cut you choose. Chicken breasts are significantly leaner than thighs or wings, which affects their overall calorie count. The figures below refer to skinless, boneless chicken prepared without added oils or fats, aligning with the healthiest preparation methods like grilling, baking, or poaching.

200g of Skinless Chicken Breast (without oil)

For those seeking the leanest option, skinless chicken breast is the go-to. A 200-gram portion offers a high protein content for a moderate number of calories.

Raw: A raw, skinless, boneless chicken breast weighing 200g contains approximately 240 calories. It is primarily protein, with minimal fat.
Cooked: When cooked, chicken loses water weight, which concentrates the remaining nutrients. Therefore, 200g of cooked chicken breast (which requires starting with a larger raw portion) contains roughly 330 calories.

200g of Skinless Chicken Thigh (without oil)

Chicken thighs are naturally fattier and provide more flavor, but they also pack more calories.

Raw: 200g of raw, skinless chicken thigh meat contains more calories than breast, around 284 calories.
Cooked: Due to the higher fat content, the cooked version is more calorie-dense. A 200g portion of cooked, skinless thigh meat contains approximately 358-390 calories, depending on the exact preparation method.

200g of Skinless Chicken Wings (without oil)

Even with the skin removed, chicken wings contain a higher ratio of fat to meat compared to breast and thigh cuts.

Raw: 200g of raw, skinless wing meat contains around 252 calories.
Cooked: A 200g serving of cooked, skinless chicken wing meat contains around 362-406 calories, making it the most calorie-dense of the lean cuts when cooked.

The Impact of Preparation on Calorie Count

Removing the skin and avoiding oil are two of the most effective ways to manage the calorie count of your chicken. However, the cooking method itself also plays a role in the final nutritional value. For instance, roasting, grilling, and poaching are all oil-free methods but can yield slightly different results.

Comparison Table: Calories in 200g Chicken (Without Oil)


Chicken Cut (Skinless, Without Oil)	Approximate Calories (Raw)	Approximate Calories (Cooked)	Macronutrient Profile (Cooked)
Breast	240 kcal	330 kcal	High Protein, Low Fat
Thigh	284 kcal	358 kcal	Medium Protein, Higher Fat
Wing (Meat Only)	252 kcal	362-406 kcal	Medium Protein, Higher Fat

Important Factors to Consider

To ensure your calorie counting is as accurate as possible, consider these additional factors:

Bone-in vs. Boneless: Calorie counts are typically based on the edible meat only. A 200g bone-in piece of chicken will yield less actual meat than a 200g boneless piece.
Moisture Loss: Chicken loses significant moisture when cooked. This is why 200g of cooked chicken, which started as a heavier raw piece, has a higher calorie density than 200g of raw chicken.
Marinades and Seasonings: While the focus is on no-oil cooking, high-sugar marinades or fatty rubs will add calories. Stick to simple herbs and spices for a flavor boost without the extra energy.
Portion Size: Always measure your chicken after cooking, especially if using a food tracking app, for the most accurate calorie assessment.

How to Cook Chicken Without Oil

Cooking chicken without oil is simple and offers delicious, healthy results. Here are some popular methods:

Grilling: Use a non-stick grill pan or a clean outdoor grill. The high, dry heat seals in juices without the need for added fat. Use lemon juice or a low-calorie spice rub for flavor.
Baking or Roasting: Place the chicken on a baking tray lined with parchment paper to prevent sticking. A small amount of low-sodium broth or water can keep it moist.
Poaching: Gently simmer chicken in water, broth, or other liquids. This is a very tender and low-calorie method, perfect for meal prep or shredded chicken for salads and sandwiches.
Air Frying: An air fryer circulates hot air to give food a crispy texture similar to frying, but with little to no oil. This is an excellent way to achieve a satisfying result while keeping calories low.

Conclusion

When it comes to answering how many calories are in 200 grams of chicken without oil, the primary variable is the cut. Lean, skinless chicken breast offers the fewest calories, followed by thighs and wings. Remember that the calorie count per 200g will be higher for cooked meat compared to raw due to moisture loss. By opting for oil-free cooking methods like grilling, baking, or air frying, and paying attention to your specific cut, you can accurately track your intake and enjoy this versatile protein as part of a healthy diet.

For further reference, consult the USDA FoodData Central database for specific nutrient information on various food items. The official website can be found at FoodData Central and is an excellent resource for detailed nutritional data.

Frequently Asked Questions

Yes, removing the skin is one of the most effective ways to lower the calorie content of chicken. Chicken skin contains a large amount of fat, and leaving it on during cooking adds a substantial number of calories.

No, they are not the same. During cooking, chicken loses moisture. This means that 200g of cooked chicken is more calorie-dense than 200g of raw chicken, as the nutrients are more concentrated.

The best methods are those that use minimal to no added fat. Grilling, baking, poaching, and air frying are excellent options for preparing healthy, oil-free chicken.

You can add flavor using a variety of low-calorie options such as herbs, spices, lemon juice, vinegar, or a low-sodium marinade. This will enhance the taste without adding extra calories from oil or high-sugar sauces.

Skinless chicken breast has the highest protein-to-calorie ratio, making it the most efficient source of lean protein among the different chicken cuts.

No, calorie counts can vary based on whether they include the skin, the preparation method, and the specific composition of the wing. For 200g of cooked, skinless meat, the calorie count can range depending on how it was prepared.

Cooking does not add calories directly but can change the texture and fat content. Fat from skin or fatty cuts can render out during cooking. The primary change, however, is the concentration of nutrients and calories as water evaporates.