How many calories are in 4 oz of raw chicken breast?

November 5, 2025 •

4 min read

An average 4 oz serving of raw, boneless, skinless chicken breast contains approximately 124 to 136 calories, depending on the source. This makes it a highly popular, lean protein source for individuals focusing on diet and fitness, though the final calorie count changes after cooking.

Quick Summary

A 4 oz portion of raw, skinless chicken breast is a low-calorie, high-protein food. Its calorie count per ounce increases once cooked because the meat loses water during the heating process. Different cooking methods affect the total caloric and fat content.

Key Points

Raw vs. Cooked Weight: A 4 oz raw chicken breast contains approximately 124-136 calories, but this calorie count increases per ounce when cooked due to water loss.
High in Protein, Low in Fat: Raw, skinless chicken breast is an excellent source of lean protein (around 26g per 4 oz) with very little fat and zero carbohydrates.
Cooking Method Matters: Healthy cooking methods like grilling, poaching, or baking retain the lean profile of chicken breast, while frying adds significant calories and fat.
Calorie Concentration: A 4 oz cooked chicken breast is more calorie-dense than a 4 oz raw one, with roughly 186 calories, so it's important to use the correct nutritional data for tracking.
Nutrient-Rich: Beyond macros, chicken breast provides beneficial micronutrients like B vitamins, phosphorus, and selenium.
Meal Prep Staple: Its nutritional profile and versatility make chicken breast an ideal food for building muscle, losing weight, and general healthy eating.

A 4 oz serving of raw, boneless, skinless chicken breast is a dietary staple for many, prized for its high protein content and minimal fat. However, understanding its true nutritional value and how cooking methods affect it is crucial for accurate calorie tracking and balanced meal planning. The raw weight provides a starting point, but the change in density after cooking is a key factor to consider.

Nutritional Breakdown of Raw Chicken Breast

Beyond just the calorie count, the macronutrient composition of raw chicken breast is what makes it a powerful dietary component. A standard 4 oz (113g) portion provides a substantial amount of protein with very little fat and no carbohydrates.

Calories: ~124-136 calories
Protein: ~26 grams
Fat: ~1.4-3 grams
Carbohydrates: 0 grams

This robust protein-to-calorie ratio is highly beneficial for muscle repair and satiety, making it an excellent choice for those looking to lose weight or build lean muscle mass. Additionally, chicken breast is a source of important micronutrients, including B vitamins (especially B6 and Niacin), phosphorus, and selenium.

The Difference Between Raw and Cooked Calories

One of the most common points of confusion in nutrition tracking is the caloric difference between raw and cooked meat. The key to this puzzle is moisture loss. When you cook a chicken breast, water evaporates from the meat, causing the total weight to decrease. The fat and protein content, however, remain relatively constant.

For instance, if you cook a 4 oz raw chicken breast, its final cooked weight will be less, but it will retain all its original protein and fat. This means that a 4 oz portion of cooked chicken will be more calorie-dense than a 4 oz portion of raw chicken. This is why many food tracking apps and nutrition labels specify whether the data is for raw or cooked measurements.

Healthy Cooking Methods and Their Impact

While raw chicken breast is inherently lean, the way you prepare it can significantly alter the final nutritional outcome. Some cooking methods add minimal extra calories, while others can drastically increase the fat and calorie count. Opting for healthier techniques ensures you reap the maximum benefits of this lean protein source.

Low-Calorie Cooking Techniques

Poaching or Steaming: Cooking chicken in simmering water or steam is one of the healthiest methods, as it requires no added oil. This technique yields a moist, tender result and is perfect for shredding into salads or sandwiches.
Grilling: Grilling uses dry heat, which cooks the meat quickly without the need for much added fat. Marinating the chicken with herbs, spices, and a small amount of olive oil adds flavor without packing on extra calories.
Baking or Roasting: Similar to grilling, baking in the oven can be done with minimal added fats. Use a small amount of healthy oil or a non-stick cooking spray and season generously to enhance flavor.
Air-Frying: This method offers a crispy texture similar to deep-frying but uses hot air instead of oil. It provides a healthier alternative for those who enjoy the crispiness of fried chicken without the added fat.

Less Healthy Cooking Techniques

Deep-Frying: Submerging chicken in hot oil adds a significant amount of fat and calories to the dish, negating the lean nature of the breast meat.
Sautéing with Excessive Oil: While a small amount of healthy oil can be used for sautéing, using too much will increase the fat content. Ensure you drain any excess oil before serving.

Comparison of Nutritional Values

To illustrate the impact of different preparation methods, here is a comparison of the nutritional values for 4 oz portions of raw and cooked chicken breast, along with a fattier cut like chicken thigh.


Nutrient	4 oz Raw Chicken Breast (Boneless, Skinless)	4 oz Cooked Chicken Breast (Boneless, Skinless)	4 oz Raw Chicken Thigh (Meat & Skin)	4 oz Cooked Chicken Thigh (Roasted)	Key Takeaway
Calories	~124-136	~186-187	~195	~193	Cooking concentrates calories in breast meat due to water loss. Thighs are naturally higher in fat and calories.
Protein	~26g	~35g	~24g	~29g	Protein content per ounce is higher in cooked meat because of water evaporation.
Fat	~1.4-3g	~4g	~10g	~8g	Breast meat remains very lean, but thighs have significantly more fat, even after cooking.

Conclusion: Fueling Your Nutrition Diet

Understanding how many calories are in 4 oz of raw chicken breast is the starting point for smart meal planning. Its status as a lean protein powerhouse makes it a flexible and beneficial ingredient for a variety of health goals, including muscle gain and fat loss. By focusing on low-calorie cooking methods like grilling, poaching, or baking, you can maximize its nutritional benefits without adding unnecessary fats. When tracking your intake, remember to account for the difference in weight and calorie density between raw and cooked chicken to ensure your data is accurate.

For more in-depth nutritional information on a wide range of foods, including a vast database on poultry products, you can consult the USDA's food data Central website. Making informed choices about preparation and portion sizes will empower you to build healthier, more effective meal plans.

By prioritizing lean protein sources like chicken breast and preparing them mindfully, you can stay on track with your fitness and nutrition goals while enjoying delicious, satisfying meals.

Frequently Asked Questions

When chicken breast is cooked, it loses water weight, which concentrates the protein and fat into a smaller mass. The total nutrients and calories remain the same, but the density increases, so a 4 oz serving of cooked chicken will have more calories than a 4 oz serving of raw chicken.

While cooking changes the moisture content and overall weight, there is no significant loss of macronutrients (protein and fat) if cooked properly. Some heat-sensitive vitamins may be affected, but the primary nutritional profile remains intact with healthy cooking methods.

The healthiest cooking methods are those that add minimal extra fat or calories. These include poaching, steaming, grilling, and baking. Using non-stick spray and a variety of seasonings can add flavor without increasing the fat content.

For the most accurate tracking, weigh your chicken raw before cooking and use nutritional data for raw meat. If you are weighing it after cooking, use nutritional data for cooked chicken to account for the water loss and increased calorie density.

Cooking with oil, especially when frying, will increase the fat and calorie content of the final dish. Even healthy oils like olive oil add calories. For the lowest-calorie meal, use cooking methods that don't require oil.

Yes, leaving the skin on adds a significant number of calories and fat. A 4 oz portion of raw chicken breast with skin can have up to 195 calories, compared to around 124-136 calories for a skinless breast.

Yes, chicken breast is an excellent food for weight loss. Its high protein content helps you feel full and satisfied, while its low-calorie profile allows you to consume more protein without adding excess calories to your diet.