How Many Calories Are In 300g of Chicken Breast Fillets? A Full Nutrition Breakdown

November 10, 2025 •

4 min read

A 100g serving of cooked, skinless chicken breast contains approximately 165 calories, but this can vary depending on preparation. Understanding how many calories are in 300g of chicken breast fillets is crucial for managing your dietary intake, as factors like cooking method significantly alter the final calorie count.

Quick Summary

This guide provides a comprehensive breakdown of the calories and nutritional content for 300g of chicken breast fillets, exploring how preparation methods alter the final figures and outlining different options for healthy cooking.

Key Points

Raw vs. Cooked Calories: 300g of raw chicken breast contains approximately 330-360 calories, while the same weight cooked contains a higher calorie density, around 495 calories for grilling or baking.
Cooking Method is Key: The method of cooking dramatically affects the final calorie count; frying adds significant calories and fat compared to healthier methods like baking, grilling, or poaching.
High Protein, Low Fat: Skinless chicken breast is an excellent source of high-quality lean protein and is very low in fat, making it ideal for muscle maintenance and weight loss.
Nutrient-Rich Source: Beyond macronutrients, chicken breast provides a valuable source of B vitamins, selenium, and phosphorus, which are important for overall health.
Maximizing Health Benefits: To minimize fat and calorie intake, always choose skinless fillets and opt for cooking methods that require little to no added oil, such as baking, grilling, or steaming.
Portion Control: Pay attention to portion sizes, as many commercially available chicken breasts exceed standard serving sizes, impacting overall calorie intake.

Understanding Chicken Breast Calories: Raw vs. Cooked

When calculating the calories in chicken breast, it's essential to differentiate between raw and cooked weights, as cooking removes water, concentrating the protein and fat per gram. This means 300g of raw chicken breast will have a lower calorie count than 300g of cooked chicken breast. For raw, skinless, boneless fillets, the calorie count is lower, typically around 110–120 calories per 100g. Thus, 300g of raw chicken breast contains approximately 330–360 calories. After cooking, however, the weight decreases but the calorie content per gram increases. For example, 100g of cooked chicken breast has roughly 165 calories, increasing the total for a 300g serving.

How Cooking Methods Impact Calorie Count

Beyond the raw vs. cooked distinction, the method of cooking plays a vital role in determining the final calorie count. Healthy cooking methods add minimal fat and calories, while others can significantly increase them.

Grilling, Baking, and Poaching

These methods are among the healthiest for preparing chicken breast. They involve minimal to no added fat, preserving the lean nature of the meat. A 300g portion of skinless, boneless chicken breast prepared this way would contain around 495 calories. The meat retains its high protein content and is an excellent option for weight management.

Pan-Frying

Cooking chicken breast in a pan adds extra calories depending on the amount and type of oil or butter used. For example, pan-frying with just a small amount of olive oil will still result in a lower-calorie meal than deep-frying. Some estimates show that 300g of pan-fried chicken can reach 561 calories.

Frying with Batter or Breading

Deep-frying or coating chicken breast in batter and breading drastically increases the calorie count due to the absorption of cooking oil and the carbohydrates in the coating. This method can nearly double the calories per serving compared to healthier cooking options. For example, 100g of batter-fried chicken can have 246 calories, pushing the total for 300g well over 700 calories.

Air-Frying

Air-frying is a healthier alternative to deep-frying that uses hot air to achieve a crispy texture with significantly less oil. This method keeps the calorie count closer to that of grilled or baked chicken, making it a great choice for those who enjoy the taste of fried food without the added fat.

A Comparison of Chicken Breast Fillet Calories

To put these figures in perspective, here is a comparison based on different preparation methods for a 300g portion of skinless, boneless chicken breast:


Preparation Method	Approximate Calories (300g)	Key Differences
Raw	330–360 calories	Lower calorie density; loses water during cooking
Cooked (Roasted, Grilled, Poached)	~495 calories	Higher calorie density due to water loss; minimal added fat
Pan-fried	~561 calories	Added calories from cooking oil; varies by amount used
Battered and fried	>700 calories	Significantly higher due to batter and oil absorption

Full Nutritional Profile for 300g Cooked Chicken Breast

Beyond just calories, 300g of cooked, skinless chicken breast offers a dense nutritional package:

High Protein: This portion delivers a massive 93g of high-quality protein, which is essential for muscle building, satiety, and repair.
Low Fat: It contains only about 11g of total fat, with just 3g being saturated fat, making it an extremely lean protein source.
No Carbohydrates: With virtually zero carbs, it's an ideal food for low-carb and ketogenic diets.
Rich in Micronutrients: Chicken breast is an excellent source of vitamins and minerals, including:
- B Vitamins: Supports energy production and brain function.
- Selenium: An important antioxidant.
- Phosphorus: Vital for strong bones and teeth.

The Role of Chicken Breast in a Healthy Diet

Including lean protein like chicken breast is a cornerstone of many healthy eating plans. Its high protein content helps keep you full for longer, reducing overall calorie intake, which is beneficial for weight loss. It also provides the necessary amino acids to build and maintain muscle mass, especially important for those engaged in regular exercise. Its versatility allows it to be incorporated into numerous recipes, making it a delicious and adaptable staple.

For accurate and comprehensive nutrition data, consult reliable sources like the USDA FoodData Central.

Conclusion

In summary, while the calorie count of 300g of chicken breast fillets is approximately 330–360 calories when raw, a cooked portion of the same weight contains a higher calorie density, sitting at around 495 calories for healthy preparations like grilling or roasting. The significant increase in calories from frying highlights the importance of choosing a cooking method that aligns with your dietary goals. By opting for skinless fillets and low-fat cooking techniques, you can enjoy a protein-packed meal that is both nutritious and low in calories, making it a cornerstone of any healthy diet.

Frequently Asked Questions

Chicken breast loses water during cooking, so a 300g portion of raw chicken will weigh less after it's cooked, but the remaining meat will be more calorie-dense.

A standard serving size is typically 100g, so 300g is a large portion. While it is a healthy protein source, it may exceed your needs depending on your total daily calorie and protein goals.

The USDA recommends cooking chicken to a minimum internal temperature of 165°F (74°C) to ensure it is safe to eat and free of harmful bacteria.

Yes, removing the skin significantly reduces the fat and calorie content. The skin contains a large amount of fat that adds calories, so choosing skinless breast is best for lower-calorie diets.

Yes, you can use low-calorie seasonings, marinades, or herbs. Options include lemon juice, herbs like oregano and thyme, and spices like paprika or garlic powder, which add flavor without increasing the fat and calorie count.

Air-frying uses hot air with minimal oil to achieve a crispy texture, keeping the calorie count much lower than traditional deep-frying, which relies on significant oil absorption.

Yes, chicken breast is an excellent food for building muscle due to its high protein content and low fat. The protein provides the amino acids necessary for muscle repair and growth.