How Many Calories are in 270 Chicken Breast?

October 30, 2025 •

3 min read

A raw, skinless chicken breast contains approximately 120 calories per 100g, according to USDA data cited by WebMD. This means a 270g raw portion starts at around 324 calories, but the final count changes significantly based on preparation. This guide will clarify the precise calorie count for 270 chicken breast after cooking.

Quick Summary

This article provides a comprehensive calorie breakdown for a 270g chicken breast, detailing the nutritional differences between raw and cooked meat, with and without skin, to help with accurate dietary tracking.

Key Points

Cooked vs. Raw Calories: The calorie count per gram increases during cooking due to water loss, but the total calories in the portion remain the same unless fat is added.
Final Calorie Count: A cooked, skinless 270g chicken breast contains approximately 445 calories, making it a very lean protein source.
Skin Adds Calories: Leaving the skin on significantly increases the fat and calorie content; a skinless portion is the leaner choice.
Cooking Method Matters: Methods like grilling or baking without added oil keep calories low, while frying or using creamy sauces adds significant calories.
High Protein Source: A 270g portion provides a high amount of high-quality protein, which is excellent for muscle building, repair, and increasing satiety.

The Calorie Breakdown: Raw vs. Cooked

One of the most common points of confusion when tracking calories for chicken breast is whether to count based on the raw weight or the cooked weight. The fundamental difference lies in water loss during the cooking process. A raw chicken breast contains a significant amount of water that evaporates when heated. This water loss means that a 270g raw breast will weigh less after cooking, but the total number of calories and protein will remain the same (assuming no oil or skin is added). The calorie density per gram, however, will increase. For example, if a 270g raw chicken breast with 324 calories cooks down to 200g, those 324 calories are now concentrated in a smaller mass of meat. Therefore, for accurate tracking, it is most precise to either weigh the chicken raw or use calorie data for cooked chicken per 100g and weigh the final product. Using a consistent method is key to reliable diet management.

Impact of Cooking Method and Ingredients

The final calorie count of your 270g chicken breast is not solely dependent on its raw state. The way you prepare it plays a crucial role. Cooking methods that use oil or other fats will add extra calories. For instance, pan-frying in a tablespoon of olive oil can add over 100 calories, while grilling or baking without added fats keeps the calorie count lean. Breading, sauces, and marinades also significantly contribute to the final energy content. A plain, baked breast will be far less caloric than one coated in a creamy sauce or deep-fried.

Nutritional Profile of 270g Cooked, Skinless Chicken Breast

Beyond just calories, a 270g portion of chicken breast offers a powerful nutritional punch. Based on data from Healthline, which reports around 165 calories per 100g for cooked, skinless breast, a 270g serving would contain approximately 445.5 calories.

Protein: This is the macronutrient chicken breast is most celebrated for. A 270g cooked portion contains an impressive amount of high-quality protein, crucial for muscle repair, growth, and satiety. Based on 31g of protein per 100g, this serving provides about 83.7g of protein.
Fat: A 270g cooked, skinless breast is very low in fat. With approximately 3.6g of fat per 100g, the total fat content is around 9.7g.
Carbohydrates: Chicken breast contains virtually no carbohydrates, making it a perfect component for low-carb or ketogenic diets.
Vitamins and Minerals: It also provides essential micronutrients, including B vitamins (especially Niacin and B6), selenium, and phosphorus.

Comparison Table: 270g Chicken Breast Variations

This table illustrates how the calorie and macronutrient composition of a 270g chicken breast can vary based on preparation.


Preparation Method	Approx. Calories	Approx. Protein	Approx. Fat	Notes
Raw, skinless	~324 kcal	~70.2g	~5.4g	Based on 120 kcal/100g, 26g protein/100g
Cooked, skinless	~445.5 kcal	~83.7g	~9.7g	Based on 165 kcal/100g, 31g protein/100g
Cooked with skin	~553.5 kcal	~83.7g	~21.6g	Based on 205 kcal/100g, 31g protein/100g. Adds approx. 40 kcal/100g from fat.
Pan-fried with oil	~550+ kcal	~83.7g	~19.7g	Assumes cooked, skinless breast with 1 tbsp (120 kcal) olive oil.

Tips for Cooking and Tracking Accurately

For those on a diet, maintaining consistent and accurate calorie counts is vital. Here are some actionable tips:

Weigh consistently: Decide whether you will weigh your chicken raw or cooked, and stick with it. Using a food scale is the most accurate method.
Use fat-free methods: Opt for grilling, baking, air-frying, or poaching to keep added fats and calories to a minimum.
Flavor with low-calorie options: Use herbs, spices, lemon juice, or zero-calorie marinades instead of high-fat sauces.
Trim all visible fat: Before cooking, trim off any visible fat from the chicken breast to reduce the calorie content further.
Remove the skin: Removing the skin before cooking eliminates a significant number of calories and fat.

For additional nutritional facts and comparison with other protein sources, consult reliable sources like the USDA FoodData Central, a great resource for food composition data (https://fdc.nal.usda.gov/).

Conclusion

Ultimately, a 270g chicken breast is a high-protein, low-calorie food that is an excellent addition to a healthy diet. For the most practical application, a cooked, skinless 270g serving contains approximately 445 calories. However, this number is a starting point, and the cooking method, removal of skin, and any added ingredients will dictate the final calorie total. By understanding these factors and employing smart cooking strategies, you can easily incorporate this versatile protein into your weight management or fitness goals with confidence and precision.

Frequently Asked Questions

Yes, the total calorie count of the meat itself is the same whether it is raw or cooked. The mass and calorie density per gram change due to water loss during cooking, but the energy content from protein and fat is constant, assuming no additions.

Removing the skin from a cooked chicken breast can save a considerable amount of fat and calories. The skin adds approximately 40 calories per 100g, meaning a 270g breast with skin could have over 100 more calories compared to its skinless counterpart.

A 270g cooked, skinless chicken breast provides a large amount of protein. Based on an average of 31g of protein per 100g for cooked chicken breast, a 270g serving contains approximately 83.7g of protein.

For the most accurate tracking, weigh your chicken breast after it has been cooked and cooled. Use the nutritional data for cooked chicken breast per 100g and multiply it by your final portion weight.

Assuming no oil or added fat, baked and grilled chicken breast have virtually the same number of calories. The calorie count is determined by the meat itself and the extent of water loss, not the cooking method, as long as no extra fat is used.

Marinades can significantly increase the total calories, especially if they are oil-based or contain sugar. For instance, a marinade made with a sugary sauce will add more calories than one based on herbs, spices, and lemon juice.

Yes, chicken breast is a lean, high-protein, and satiating food that is an excellent choice for a weight loss diet. Its high protein content helps you feel full for longer, and when prepared without excess fats, it is a low-calorie option.