How many calories are in 3 oz of roasted chicken?

October 24, 2025 •

3 min read

According to USDA data, a 3 oz serving of roasted chicken can contain anywhere from 122 to 192 calories, depending on the cut and whether the skin is included. This significant variance highlights why understanding the specifics of your roasted chicken serving is crucial for accurate calorie tracking.

Quick Summary

This article details the calorie content of a 3 oz serving of roasted chicken based on different cuts and preparation methods. It provides a nutritional breakdown, a comparison table, and insights into how factors like skin and cut affect the final calorie count.

Key Points

Skinless Breast: The lowest calorie option for roasted chicken, with a 3 oz serving ranging from approximately 122 to 142 calories.
Skin-on Impact: Leaving the skin on a 3 oz serving adds significant calories and fat, potentially increasing the count by 30-40 calories or more.
Dark vs. White Meat: Dark meat (thighs) naturally contains more fat and thus more calories per 3 oz serving (~152-192) compared to white meat (breast).
High Protein Source: All cuts of roasted chicken are a complete protein source, which is beneficial for satiety, muscle growth, and weight management.
Preparation Method: The use of extra oils, butters, or sugar-filled glazes during roasting will increase the final calorie count.
Portion Control: The official serving size for chicken is 3 to 4 ounces, about the size of a deck of cards, which is an important metric for managing caloric intake.

Understanding the Calorie Count of Roasted Chicken

Roasted chicken is a popular and versatile protein source, but its calorie count can vary significantly depending on which part of the chicken you're eating and whether you leave the skin on. For those who are tracking their caloric intake for weight management or other health goals, understanding these differences is essential. A standard 3-ounce serving size is roughly the size of a deck of cards or the palm of your hand, making it a manageable portion to track.

The Leanest Option: Roasted Chicken Breast (Skinless)

For those seeking the lowest calorie count, skinless, boneless roasted chicken breast is the best choice. A 3-ounce serving of this lean, white meat contains approximately 122 to 142 calories. The majority of these calories come from protein, with very little fat. This high protein-to-fat ratio makes it an excellent option for building muscle and promoting satiety, which can be beneficial for weight loss.

Roasted Chicken Thigh: Dark Meat Differences

Chicken thighs, or dark meat, are known for their richer flavor and higher fat content. A 3-ounce serving of skinless roasted chicken thigh typically contains around 152 to 165 calories, providing a notable increase in energy compared to the breast. The higher fat content is what gives the dark meat its signature flavor and moisture, and while it adds calories, the fat is a mix of both saturated and unsaturated types.

The Impact of Skin on Calorie Content

Leaving the skin on your roasted chicken adds a significant amount of fat and calories to your meal. For a 3-ounce serving of roasted chicken breast with the skin still attached, the calorie count can increase to around 149 to 173 calories. The effect is even more pronounced with dark meat; a 3-ounce serving of roasted chicken thigh with skin can jump to around 192 calories. This difference is entirely due to the fat content in the skin, which can nearly double the amount of fat in the serving.

How Preparation and Additives Influence Calories

The way the chicken is seasoned and prepared can also introduce additional calories. For instance, store-bought rotisserie chickens are often injected with sodium and other additives that can impact the nutritional profile. Using heavy oil or butter during home roasting will also increase the final calorie count. For the most accurate tracking, it's best to prepare plain chicken and account for any added fats, sauces, or glazes separately.

Here are some of the most popular preparation methods and how they influence the total calorie count of a roasted chicken dish:

Plain Roasted: Roasting chicken with only basic seasonings like herbs and spices keeps the calorie count at its baseline, which is best for calorie control.
Oil-Basted: Brushing with oil adds flavor and moisture, but also adds calories. The amount depends on how much oil is used.
Marinades and Glazes: Sweet, sugary glazes or creamy marinades can pack on extra calories, so be mindful when using them.

Calorie Comparison: 3 oz Roasted Chicken


Cut	Skin Status	Approximate Calories	Protein (g)	Fat (g)
Chicken Breast	Skinless	122–142	~25–26	~3
Chicken Breast	With Skin	149–173	~22	~7
Chicken Thigh	Skinless	152–165	~21	~7–9
Chicken Thigh	With Skin	~192	~18	~12

The Healthy Choice: Roasted Chicken for Weight Management

Because of its high protein content and relative leanness (especially skinless breast), roasted chicken is an excellent addition to a weight management diet. Protein helps you feel full and satisfied, reducing the likelihood of overeating or snacking on less healthy options. The key is to be selective about the cut and preparation method. Combining roasted chicken with fiber-rich vegetables and complex carbohydrates creates a balanced, filling, and low-calorie meal that supports weight loss goals. For a deeper dive into chicken's role in a healthy diet, you can check out the National Chicken Council's resource on nutrition and health.

Conclusion

The number of calories in a 3 oz serving of roasted chicken varies, primarily based on the cut of meat and whether the skin is consumed. A skinless chicken breast offers the lowest calorie count, around 122-142 calories, making it the leanest option. Adding the skin or opting for fattier dark meat cuts like the thigh will increase the caloric intake. By understanding these distinctions, individuals can make informed dietary choices to meet their nutritional and health objectives.

Frequently Asked Questions

Yes, leaving the skin on significantly increases the calorie count. For example, a 3 oz skinless chicken breast has around 122 calories, while a skin-on breast can have up to 173 calories.

For strict weight loss purposes, the skinless chicken breast is the healthier choice because it is leaner, higher in protein, and lower in calories compared to the thigh.

To reduce calories, choose lean cuts like skinless breast, remove any visible fat, and use healthier cooking methods such as plain roasting or grilling instead of adding excessive oil or butter.

The macronutrient breakdown depends on the cut and skin status, but typically 3 oz of roasted chicken is a great source of protein, contains fat, and has zero carbohydrates.

While convenient, many store-bought rotisserie chickens contain high levels of sodium and additives. For full control over ingredients and sodium, making roasted chicken at home is often the healthier option.

Roasted chicken aids weight loss because its high protein content helps you feel fuller for longer, reducing overall caloric intake. It is also a low-calorie option, especially lean cuts like the breast.

Eating roasted chicken daily can be part of a healthy diet, but it is important to vary your protein sources to ensure a wide range of nutrients. Portion control is also key.