How many calories are in 300g of raw chicken breast?: A Comprehensive Nutritional Breakdown

November 10, 2025 •

4 min read

According to nutrition data, a 300g portion of raw, boneless, and skinless chicken breast contains approximately 360 calories. Understanding precisely how many calories are in 300g of raw chicken breast is a foundational step for effective calorie counting and hitting your macronutrient goals.

Quick Summary

This guide provides a detailed look at the calorie and macronutrient content of 300g of raw chicken breast. It also explains the crucial differences between raw and cooked nutritional values, offers health benefits, compares chicken to other lean proteins, and provides practical tips for safe preparation and meal planning.

Key Points

Approximate Calorie Count: 300g of raw, skinless chicken breast has about 360 calories.
Excellent Protein Source: The same 300g portion provides around 67 grams of high-quality, muscle-building protein.
Raw vs. Cooked Weight: Chicken loses water during cooking, concentrating its nutrients. A 100g cooked portion has more calories than a 100g raw portion, but the total macros of the initial raw piece remain unchanged.
Optimal for Health: As a lean protein, chicken breast supports muscle growth, aids weight management through satiety, and promotes heart health due to its low fat content.
Food Safety is Critical: Always cook chicken to an internal temperature of 165°F (74°C) to kill bacteria like Salmonella and prevent foodborne illness.
Versatile Meal Prep: Healthy cooking methods like poaching, grilling, and roasting make chicken breast an easy and versatile option for preparing balanced meals throughout the week.

The Calorie and Macro Breakdown for 300g Raw Chicken Breast

For many health-conscious individuals and athletes, chicken breast is a dietary staple due to its high-protein, low-fat composition. When analyzing a 300g serving of raw, boneless, and skinless chicken breast, the nutritional content is straightforward and impressive. Based on data often cited from sources like the USDA, a typical 100g portion of raw chicken breast meat contains around 120 calories. By multiplying this figure, we can determine the nutritional value for a larger serving.

Total Calories: Approximately 360 kcal (120 kcal x 3).
Protein: About 67 grams.
Fat: Roughly 8 grams.
Carbohydrates: 0 grams.

These numbers highlight why chicken breast is so popular for fitness goals, providing a large amount of muscle-building protein without significant fat or carbohydrates. This makes it an ideal food for managing calorie intake while ensuring the body has the necessary fuel for recovery and growth.

The Raw vs. Cooked Dilemma: What You Need to Know

A common point of confusion for those tracking their intake is the difference in nutritional information between raw and cooked chicken. The total macronutrients of a piece of chicken do not change during cooking, but the overall weight decreases as water is lost. This water loss concentrates the nutrients, meaning a 100g portion of cooked chicken will have a higher calorie and protein count than a 100g portion of raw chicken.

For example, if you cook a 300g raw chicken breast, its weight might reduce to around 225g-250g. If you were to track this meal by weighing the cooked portion, you would need to use the nutritional information for cooked chicken to get an accurate reading. However, if you measure and record the weight of your meat before cooking, the raw values presented above are the most accurate for your tracking purposes. For consistency, choose one method and stick with it.

Health Benefits of Lean Protein and Chicken Breast

Including lean protein sources like chicken breast in your diet offers numerous health advantages. Beyond simply fueling muscle, chicken breast is a source of essential nutrients that support various bodily functions.

Muscle Growth and Repair: As a complete protein, chicken breast contains all nine essential amino acids necessary for muscle protein synthesis, aiding recovery and growth.
Weight Management: The high protein content promotes satiety, helping you feel full for longer and reducing overall calorie consumption.
Nutrient Density: Chicken breast provides important vitamins and minerals such as B6, Niacin, Selenium, and Phosphorus, which support metabolism, immune function, and bone health.
Heart Health: Compared to fattier meats, skinless chicken breast has lower saturated fat and cholesterol, making it a heart-healthy choice.

Comparison of Chicken Breast with Other Lean Proteins

Here is a comparison of the nutritional content of 100g of various raw lean protein sources to provide context for chicken breast's role in a balanced diet:


Protein Source (per 100g raw)	Calories (approx.)	Protein (approx.)	Fat (approx.)	Notes
Chicken Breast (skinless)	120 kcal	22.5g	2.6g	Excellent protein-to-calorie ratio.
Turkey Breast	115 kcal	21.5g	3.3g	Very similar nutritional profile to chicken breast.
Lean Ground Beef (90/10)	180 kcal	29g	7g	Higher fat and calorie content than chicken breast.
Salmon	200 kcal	25g	11g	Rich in omega-3 fatty acids, but higher in calories and fat.

Ensuring Food Safety and Optimal Nutrition

Proper handling and cooking of raw chicken are paramount to prevent foodborne illnesses caused by bacteria like Salmonella and Campylobacter. Always cook chicken to an internal temperature of at least 165°F (74°C).

Storage: Store raw chicken on the lowest shelf of your refrigerator to prevent cross-contamination from dripping juices.
Washing: Do not wash raw chicken, as this can splash bacteria onto surfaces. Clean all utensils and cutting boards thoroughly with soap and hot water after use.

Healthy Ways to Incorporate Chicken Breast in Your Diet

To maximize the nutritional benefits while minimizing added fats, opt for healthy cooking methods. Here are some suggestions:

Poach: A simple and healthy method that results in tender, juicy chicken. Season the poaching liquid with herbs, and use the shredded chicken for salads or sandwiches.
Grill or Roast: Cooking with high, dry heat and minimal oil provides a flavorful result. Use grilled chicken in wraps, bowls, or serve with roasted vegetables.
Stir-fry: Use a small amount of healthy oil and add plenty of fresh vegetables for a balanced and vibrant meal.
Meal Prep: Cook a large batch of chicken breast at the start of the week. Shred, dice, or slice it to be used in various meals like salads, pastas, or wraps for quick, high-protein options.

Conclusion

By knowing how many calories are in 300g of raw chicken breast and its core macronutrient profile, you can confidently integrate this versatile food into your nutrition plan. It provides a dense source of lean protein crucial for muscle maintenance and overall health. Whether you choose to weigh your chicken raw or cooked, the key is consistency and safe food handling. With healthy preparation methods, chicken breast can be a cornerstone of a balanced and nutritious diet, helping you achieve your health and fitness goals. For additional guidance on balanced eating, consider exploring resources like the NHS Eatwell Guide.

Frequently Asked Questions

Based on USDA data, 100g of raw, skinless, boneless chicken breast contains approximately 120 calories and 22.5g of protein.

The calorie count per gram increases because cooking removes water, concentrating the calories and nutrients in the remaining weight. For example, 100g of cooked chicken breast is higher in calories than 100g of raw chicken. However, the total calories and macros of the original raw portion stay the same.

A 300g portion of raw, skinless chicken breast contains approximately 67 grams of protein.

Healthy cooking methods that don't add extra fat include poaching, grilling, roasting, and steaming. These methods help retain moisture and keep the calorie count low.

To prevent dry chicken, use a meat thermometer to ensure it's cooked to exactly 165°F. For meal prep, cooking methods like poaching or adding liquid to a baking dish can help lock in moisture.

Weighing chicken raw is often considered more accurate because cooking methods can vary the amount of water lost. However, the most important thing is consistency: use raw nutrition values if you weigh it raw, or use cooked values if you weigh it cooked.

Eating undercooked chicken can cause food poisoning from harmful bacteria such as Salmonella and Campylobacter. Symptoms can include diarrhea, fever, and abdominal cramps.