How many calories are in 300g of chicken? The definitive guide

November 25, 2025 •

4 min read

Approximately 165 calories are in 100 grams of cooked, skinless chicken breast, meaning a 300g portion contains around 495 calories. The total caloric value for 300g of chicken, however, varies significantly based on factors like the specific cut, whether the skin is included, and the cooking method. This guide provides a detailed breakdown of the calorie content for different types of 300g chicken.

Quick Summary

Calorie count for 300g of chicken is not a single number but depends on the cut and preparation. Learn the specific calorie totals for 300g portions of chicken breast, thigh, and roasted chicken, with and without skin, to accurately track your nutritional intake.

Key Points

Skinless Breast is Leanest: A 300g cooked, skinless chicken breast contains approximately 495 calories, making it the leanest option.
Thigh Meat is Fattier: A 300g cooked, skinless chicken thigh is significantly higher in calories, around 735, due to its higher fat content.
Skin Adds Calories: Including the skin dramatically increases the calorie count for all cuts, with a 300g cooked breast with skin having about 585 calories.
Cooking Method Matters: The preparation method, such as frying versus grilling, can substantially alter the final calorie count.
Rotisserie is a Mixed Bag: A 300g portion of rotisserie chicken (mixed meat with skin) is around 565 calories and varies based on added ingredients.
Weight Changes with Cooking: Always remember that a 300g cooked portion will be lighter than the raw equivalent, as water is lost during cooking.
Control Your Additives: Sauces, marinades, and breading add extra calories and should be accounted for in your meal planning.

Calorie Breakdown for 300g Chicken by Cut and Preparation

The number of calories in a 300g serving of chicken is highly dependent on which part of the chicken is being consumed and how it is prepared. Chicken breast is the leanest cut, offering a high protein-to-fat ratio, while fattier cuts like the thigh contain more calories due to their higher fat content. The cooking method also plays a crucial role; adding oil, marinades, or breading can significantly increase the total calories. Below, we break down the approximate calorie counts for a standard 300g portion.

300g Chicken Breast Calories

For many on a high-protein, low-fat diet, the skinless chicken breast is the go-to option. When cooked, such as roasted or grilled without added oil, a 300g boneless, skinless chicken breast contains approximately 495 calories. The calorie content is composed mainly of protein, with very minimal carbohydrates. This makes it an ideal food for muscle repair and growth, as well as for satiety on a calorie-controlled diet. The protein content in a 300g cooked breast is around 93 grams.

The Calorie Difference with Skin

Leaving the skin on a 300g chicken breast dramatically increases the calorie count. For example, a 300g cooked chicken breast with the skin on can jump to approximately 585 calories or more, depending on the cooking method. The skin adds a significant amount of fat, which is more calorie-dense than protein. If you are watching your caloric intake, removing the skin is an easy way to reduce calories.

300g Chicken Thigh Calories

Chicken thighs are known for being more flavorful and moist than breast meat due to their higher fat content. A 300g portion of cooked, boneless, and skinless chicken thigh contains around 735 calories. This is significantly higher than the breast, with a greater proportion of calories coming from fat. This makes chicken thigh a less suitable option for those focusing strictly on lean protein intake.

Caloric Impact of Skin and Cooking Fat

As with the breast, cooking a chicken thigh with the skin on or using a high-fat cooking method will further increase the calorie count. For instance, a 300g portion of roasted chicken thigh with skin can contain approximately 648 calories, demonstrating the impact of both the cut and the preparation method on the final caloric intake.

300g Roasted Chicken Calories

Often, people purchase or cook a whole roasted or rotisserie chicken. A 300g serving of mixed meat (including both breast and thigh) from a rotisserie chicken can contain approximately 565 calories, though this can fluctuate based on seasonings and cooking oils used. Since this portion size typically includes both light and dark meat, it offers a balanced mix of nutrients and flavor. However, it's essential to remember that store-bought rotisserie chicken can sometimes have added ingredients that increase the sodium and calorie count.

Comparison Table: 300g Chicken Calorie Breakdown

To provide a clear picture of the differences, the table below compares the approximate calorie and macronutrient content for a 300g serving of various chicken cuts and preparations. These values are based on cooked weights.


Chicken Type (300g)	Approx. Calories	Approx. Protein	Approx. Fat
Cooked Breast (Skinless)	495	93g	11g
Cooked Breast (With Skin)	585	90g	22g
Cooked Thigh (Skinless)	735	74g	42g
Cooked Thigh (With Skin)	648	79g	37g
Rotisserie (Mixed, With Skin)	565	56g	42g

Factors Influencing Chicken Calorie Count

Beyond the cut and preparation, other factors influence the final caloric value. Understanding these can help you make more informed dietary choices.

Cooking Method: Frying chicken in oil will add significantly more calories than grilling, roasting, or boiling. Air frying offers a healthier alternative that minimizes added fats.
Added Ingredients: Sauces, marinades, and breading contribute extra calories, often from sugar and fat. For example, a single barbecue-glazed chicken wing adds significant calories compared to a plain one.
Raw vs. Cooked Weight: The calorie calculation should always be based on the cooked weight if you are eating it cooked. As chicken cooks, it loses water content, which concentrates the nutrients and calories. A 300g raw chicken breast will yield a smaller cooked portion but with the same total calories.

Conclusion: Making Informed Choices

Ultimately, knowing how many calories are in 300g of chicken is not a one-size-fits-all calculation. The number can range from approximately 495 calories for a lean, skinless breast to over 700 calories for a fatty thigh cooked with skin. For those prioritizing lean protein and lower calorie counts, the skinless chicken breast is the clear winner. For those who enjoy richer flavors and don't mind a higher fat intake, the thigh is a delicious alternative. By understanding these distinctions, you can better control your dietary intake and meet your nutritional goals, whether for weight loss, muscle gain, or general health.

For more detailed nutritional data and information on various foods, the USDA FoodData Central database is an excellent resource.

Frequently Asked Questions

A 300g portion of cooked chicken will have more calories than a 300g portion of raw chicken. This is because cooking removes water, concentrating the protein and fat into a smaller mass, so the caloric density increases.

Sauces and marinades, especially those high in sugar or oil, add significant calories to your chicken. A simple roasted chicken will have fewer calories than one glazed in barbecue sauce.

Chicken breast is an excellent choice for weight loss due to its low fat and high protein content, which promotes satiety. However, for a balanced diet, other cuts can be enjoyed in moderation, as long as total caloric intake is managed.

Light meat, such as the breast, is leaner and has fewer calories. Dark meat, like the thigh, has a higher fat content and, therefore, more calories. Per 100g, light meat has about 153 calories while dark meat has around 178.

Yes, but you must factor in the extra calories. A skinless breast is lower in calories, but if you prefer the flavor of the skin, simply adjust your portion size or other foods to stay within your daily caloric goal.

Air frying is a healthier alternative to deep frying, as it requires little to no oil. It cooks the chicken by circulating hot air, meaning it won't add the extra fat and calories associated with traditional frying methods.

For the lowest calorie preparation, grill, boil, or roast the chicken without skin and use minimal to no oil. Season with herbs and spices instead of heavy, calorie-dense sauces.