How many calories are in 4 ounces of grilled chicken breast?

November 10, 2025 •

3 min read

A standard 4-ounce serving of plain, grilled, skinless chicken breast contains approximately 168 to 171 calories. For those focused on nutrition and meal planning, understanding how many calories are in 4 ounces of grilled chicken breast is a key fact for managing dietary goals.

Quick Summary

An average 4 oz serving of plain, grilled, skinless chicken breast contains 168-171 calories, with about 33g of protein and minimal fat, making it an excellent lean protein source for weight management.

Key Points

Low Calorie: A 4 oz serving of plain, grilled, skinless chicken breast contains approximately 168-171 calories.
High Protein: This same serving delivers about 33 grams of high-quality protein.
Zero Carbs: Plain grilled chicken breast is naturally free of carbohydrates.
Cooking Method Matters: The calorie count increases with added oils, marinades, or breading; removing the skin is key for a lower fat option.
Excellent for Weight Loss: The high protein content promotes satiety, helping to manage appetite and support weight loss goals.
Nutrient-Rich: Beyond protein, chicken breast provides B vitamins, phosphorus, and selenium essential for body function.

Core Nutrition Facts for 4 oz Grilled Chicken Breast

When prepared simply, a 4-ounce portion of grilled, skinless, boneless chicken breast is a lean and nutrient-dense food. According to nutritional databases, a 4-ounce (113-gram) serving provides roughly 168 to 171 calories. This low-calorie count is coupled with a high protein content, making it a staple in many healthy diets. The macronutrient breakdown shows a high concentration of protein and minimal amounts of fat and carbohydrates.

Macronutrient Breakdown

To better understand the calorie count, here is a detailed look at the macronutrient composition of 4 oz of plain, grilled chicken breast:

Protein: Approximately 33 grams. Protein contains 4 calories per gram. This accounts for the majority of the calories in a chicken breast. This essential nutrient is vital for muscle building and repair.
Fat: About 3.6 to 3.8 grams. Fat contains 9 calories per gram. The fat content is low, and cooking without skin and with minimal added oils helps keep it that way.
Carbohydrates: 0 grams. Plain chicken breast contains no carbs, making it suitable for low-carb or ketogenic diets.

Factors That Influence Calorie Count

The final calorie count of your meal can be significantly altered by a variety of factors. While the raw, skinless breast is lean, adding ingredients and using different cooking methods will change the nutritional profile.

Table: Calorie Comparison by Preparation Method


Preparation Method	Approx. Calories (4 oz/113g)	Key Factors Increasing Calories
Plain Grilled (Skinless)	168-171 kcal	Minimal added fat, lean cut.
Fried Chicken (Breaded)	Varies widely (~250-300+ kcal)	Breadcrumbs, batter, and oil absorption during frying.
Grilled (with skin)	Upwards of 195 kcal	The chicken skin is higher in fat and adds calories.
With Marinade (Oil-Based)	Adds ~25-100+ kcal	Oil-based marinades, sugary sauces, and glazes increase calorie content.
Store-Bought Frozen	Varies by brand (~130-185 kcal)	Added seasonings, oils, or preservatives.

Smart Cooking and Seasoning Choices

To keep your grilled chicken low in calories, focus on low-fat cooking methods and minimal additives. Opt for dry rubs made from herbs and spices or low-calorie, non-oil-based marinades. This list provides some ideas:

Paprika, garlic powder, and onion powder rub
Lemon juice and black pepper
Herbs like rosemary, thyme, or oregano
Cumin and chili powder
Vinegar-based marinades

Health Benefits and Diet Role

Grilled chicken breast is a powerhouse for nutrition. Its high protein content makes it incredibly satiating, helping to reduce overall calorie intake and support weight loss. The lean protein also supports muscle mass, which is crucial for a healthy metabolism. In addition, it provides essential vitamins and minerals, including B vitamins (niacin, B6), phosphorus, and selenium, which play key roles in energy production and immune function.

How to Maximize the Benefits

Pairing grilled chicken with other nutrient-rich foods can create a balanced and satisfying meal. Some excellent combinations include:

Grilled chicken salad with mixed greens and a light vinaigrette
Chicken with roasted vegetables like broccoli and bell peppers
Chicken stir-fry with a variety of colorful vegetables
A balanced meal with a small portion of whole grains or a sweet potato

Conclusion

In summary, 4 ounces of plain, skinless, grilled chicken breast is a low-calorie, high-protein choice that is excellent for weight management and overall health. The calorie count, ranging from 168 to 171, is a starting point that can be influenced by cooking methods and added ingredients. By choosing skinless chicken and using low-calorie marinades or simple seasonings, you can maintain its lean nutritional profile. This versatile protein source can be the cornerstone of a balanced diet, helping you stay full, build muscle, and meet your health goals. For further information on general nutrition and calorie counting, the Mayo Clinic provides a comprehensive guide.

Frequently Asked Questions

Yes, adding a marinade can increase the calorie count, especially if it is oil-based or contains added sugars. To minimize extra calories, opt for marinades based on vinegar, herbs, and spices.

Yes, grilled chicken is significantly healthier than fried chicken. Grilling allows excess fat to drip away, while frying involves cooking in oil, which dramatically increases the fat and calorie content.

To reduce calories, be sure to use skinless chicken breast and cook with minimal oil or use a non-stick spray. Simple, dry seasonings and herbs are great low-calorie options for adding flavor.

A 4-ounce serving of grilled chicken breast is an excellent source of protein, providing approximately 33 grams.

Yes, grilled chicken breast can be part of a daily diet for weight loss due to its low-calorie, high-protein nature, which helps keep you feeling full. However, it should be part of a balanced diet that includes other food groups.

The calorie count is typically based on the cooked weight, as chicken loses moisture and weight during cooking. The calorie density increases slightly per ounce due to the loss of water, but a 4-ounce serving is most often referenced post-cooking.

Yes, removing the skin significantly lowers both the fat and calorie content. Chicken skin contains a large amount of fat, so a skinless breast is the leanest option.