How many calories are in 250 grams of uncooked chicken breast?: A Guide to a Healthier Nutrition Diet

October 18, 2025 •

4 min read

According to nutritional data, 250 grams of uncooked, skinless chicken breast contains approximately 300-310 calories. This makes understanding raw versus cooked values crucial for anyone adhering to a specific nutrition diet plan.

Quick Summary

This article examines the nutritional content of raw chicken breast, including its caloric and macronutrient composition, and explains how cooking and preparation methods affect the final calorie count.

Key Points

Raw Calorie Count: 250 grams of uncooked, skinless chicken breast contains approximately 300 to 310 calories, primarily from lean protein.
Cooking Increases Calorie Density: Cooking reduces water content, concentrating nutrients and calories. This means 100 grams of cooked chicken has more calories than 100 grams of raw.
Cooking Method is Key: The preparation method heavily influences the final calorie count. Frying adds significant calories, whereas grilling, baking, or poaching keeps the calorie content low.
High in Lean Protein: Chicken breast is a high-protein, low-fat food, making it an excellent choice for weight management, muscle building, and promoting satiety.
Healthier than Fattier Cuts: Chicken breast is leaner than other cuts like thighs and wings. Removing the skin is crucial for keeping both calorie and fat counts down.
Accurate Tracking with Raw Weight: For precise calorie tracking, it's best to weigh the chicken when it's raw, before cooking, as the total calories won't change unless fat is added.

The Calorie Breakdown of 250g Uncooked Chicken Breast

For those seeking precise nutritional information, knowing the caloric content of raw ingredients is the first step in effective meal planning. A 250-gram portion of uncooked, skinless, boneless chicken breast is a high-protein, low-fat source of energy. While exact figures can vary slightly based on the specific animal and cut, a consistent average can be calculated from reliable sources. Based on a standard figure of approximately 120 calories per 100 grams for raw, skinless, boneless breast, a 250-gram portion contains around 300 calories.

For this portion size, the macronutrient breakdown is significant. In 250 grams of raw, skinless chicken breast, you can expect to find roughly 56-62 grams of high-quality protein and a minimal amount of fat, typically around 7-9 grams. The carbohydrate content is negligible, making it an ideal choice for low-carb or keto-friendly diets. This composition supports muscle growth, repair, and overall body function, which is why it's a staple in many fitness and health-focused dietary plans.

The Impact of Cooking on Calorie Count

Cooking significantly affects the perceived calorie count of chicken breast, although the total calories remain unchanged. The primary reason for this discrepancy is the loss of water content during the cooking process. As moisture evaporates, the chicken's weight decreases, concentrating the nutrients and calories in the remaining mass. This means that a 100-gram serving of cooked chicken will have more calories than a 100-gram serving of raw chicken, even though the same piece of meat is used.

The cooking method itself also plays a crucial role. Adding oils, butters, breading, or sauces can increase the calorie count substantially. Conversely, simple cooking methods that use minimal or no added fats, such as baking, grilling, boiling, or poaching, preserve the chicken's lean profile.

Raw vs. Cooked: A Nutritional Comparison

This table illustrates the difference in nutritional density between raw and cooked, skinless chicken breast per 100 grams, based on a simple preparation method like grilling or baking.


Nutrient	Raw (per 100g)	Cooked (per 100g)
Calories	~120-124 kcal	~165 kcal
Protein	~23-26 g	~31 g
Fat	~2.5-3.0 g	~3.6 g
Carbohydrates	0 g	0 g

Integrating Chicken Breast into Your Nutrition Diet

Incorporating chicken breast into your diet can be a straightforward way to meet your protein requirements without excess fat. Its versatility allows for a wide range of flavorful and healthy preparations. A high-protein meal plan is linked to increased satiety, which can help control appetite and support weight management.

Here are some healthy cooking methods to consider:

Grilling: Adds a smoky flavor with minimal added fat, keeping calories low. Season with herbs and spices instead of heavy sauces.
Baking: A simple, hands-off method for a juicy and tender result. Bake with a light coating of olive oil and your favorite herbs.
Poaching: Cooking in water or broth is one of the lowest-calorie methods, as no fat is added. This is great for shredded chicken in salads or soups.
Stir-frying: Quick and easy, a stir-fry allows you to combine chicken breast with a variety of colorful vegetables and a minimal amount of healthy oil.

How Different Cuts of Chicken Compare

While chicken breast is often praised for being the leanest cut, it's helpful to understand how its nutritional profile compares to other popular cuts. This information is key for those balancing their protein and fat intake for a specific nutrition diet.

Chicken Thigh: Thighs are fattier and more flavorful than breasts, with a higher calorie count per gram. A 100-gram serving of cooked, skinless thigh contains around 179 calories.
Chicken Wings: Traditionally known for being fried, skinless wings are also a viable option. However, cooked skin-on wings can be significantly higher in fat and calories. A 100-gram serving of cooked, skinless wing has around 203 calories.
Chicken Breast with Skin: Leaving the skin on adds a considerable amount of calories and fat. A cooked, skin-on breast has noticeably more fat and calories than its skinless counterpart.

Overall, the chicken breast remains a top choice for those prioritizing lean protein and calorie control due to its favorable macronutrient ratio. To maximize its health benefits, opt for skinless cuts and cook using methods that add minimal fat.

Conclusion

In summary, 250 grams of uncooked, skinless chicken breast contains approximately 300 to 310 calories, primarily from its high protein content. The calorie density increases during cooking due to water loss, but this does not mean the total calories increase if no additional fat is used. The most significant factor affecting the final calorie count is the preparation method, with frying adding substantial calories compared to healthier methods like grilling or baking. For individuals focused on a lean, high-protein nutrition diet, weighing chicken breast raw and cooking it simply is the best approach to accurately track nutritional intake. For more in-depth nutritional information on different cuts of chicken and their preparation, you can explore resources like Healthline's guide on chicken calories.

Frequently Asked Questions

Raw chicken breast has fewer calories per 100 grams than cooked chicken breast. This is because cooking removes water, concentrating the remaining calories and nutrients into a lighter mass. The total calories of the piece of chicken, however, do not increase unless fat is added during cooking.

Chicken breast is excellent for a nutrition diet because it is very high in protein and low in fat and carbohydrates. This profile supports muscle repair, promotes feelings of fullness (satiety), and aids in weight management.

In 250 grams of raw, skinless chicken breast, you can expect to find approximately 56 to 62 grams of protein.

Cooking methods can significantly alter the calorie count. Frying adds calories from absorbed oil, while methods like grilling, baking, or boiling add minimal to no extra calories, preserving the chicken's lean profile.

For the most accurate calorie tracking, it is best to weigh your chicken in its raw form and use the nutritional information for raw chicken breast. The total calories for that piece won't change, even if it weighs less after cooking.

Yes, skinless chicken breast is healthier as the skin contains a significant amount of fat, which substantially increases the calorie count. Removing the skin is an easy way to reduce both calories and fat.

The overall nutritional composition per gram (i.e., calories, protein) remains consistent regardless of the breast's size. However, a larger breast will naturally have a higher total calorie and nutrient count than a smaller one.