How many calories are in 40 g of cooked chicken breast?

November 11, 2025 •

3 min read

According to nutritional data, a standard 40-gram serving of plain, cooked chicken breast contains approximately 66 calories. This makes it an incredibly low-calorie, high-protein component of a balanced diet, ideal for those who are focused on portion control and macro tracking.

Quick Summary

Approximately 66 calories are found in a 40-gram portion of plain, cooked chicken breast, which serves as a highly lean protein source for balanced diets.

Key Points

66 Calories: A 40-gram serving of plain, cooked chicken breast contains approximately 66 calories.
High Protein: This serving is an excellent source of lean protein, making it ideal for building muscle and promoting satiety.
Cooking Method Affects Calories: Frying adds significant calories, while grilling, boiling, or roasting keeps the calorie count low.
Weigh Post-Cooking: Always weigh the chicken after it has been cooked to get an accurate calorie count, as moisture loss increases calorie density by weight.
Skin-Off is Key: For the lowest calorie and fat content, always use skinless chicken breast.

Understanding the Calories in Cooked Chicken Breast

For those managing their diet, understanding the calorie content of specific food portions is crucial. When it comes to 40 grams of cooked chicken breast, the number is relatively low, making it a great addition to salads, stir-fries, and snacks. This calculation is based on a boneless, skinless piece of chicken, and assumes a low-fat cooking method such as roasting, grilling, or boiling. The primary nutritional value comes from protein, with very minimal fat and no carbohydrates.

Factors Influencing the Final Calorie Count

While the baseline figure is a great starting point, several factors can alter the caloric density of your 40-gram serving. It is important to be aware of these variables for the most accurate tracking.

Cooking Method: As mentioned, low-fat methods like grilling or baking are best for maintaining a low-calorie profile. Frying chicken, especially with oil or breading, will significantly increase the calorie and fat content.
Added Ingredients: Marinades, glazes, and sauces can add a substantial number of hidden calories, particularly those with a high sugar or fat content. Always account for these extras in your total calculation.
Bone and Skin: Including the skin on chicken breast adds a significant amount of fat and therefore, calories. For the lowest calorie count, always opt for skinless and boneless chicken breast.

Raw vs. Cooked Weight: Why the Difference Matters

One common point of confusion when tracking food is whether to weigh meat before or after cooking. The search results highlight that cooked chicken breast contains more calories per unit of weight than raw chicken. This is because moisture is lost during the cooking process, but the fat and protein content remain. For example, 100g of raw, skinless chicken breast has about 120 calories, whereas 100g of cooked, skinless chicken breast has around 165 calories.

To ensure accuracy, follow this rule of thumb:

If tracking a specific recipe where the raw weight is known, use that figure.
If measuring a piece of chicken already cooked, use the calorie data for cooked chicken. This is the more reliable method for a post-cooked portion like a salad topping.

Comparison Table: Chicken Breast Calorie Differences

To illustrate how different cooking methods and preparations impact the calorie content, consider this comparison for a 100g serving of skinless chicken breast.


Preparation Method	Approx. Calories per 100g	Key Calorie Sources
Boiled/Grilled/Roasted (plain)	165 calories	Protein
Rotisserie (with skin)	195 calories	Fat and protein
Breaded & Fried (e.g., fast food)	250+ calories	Added oils and fats
Plain, Raw	120 calories	Protein and water weight

Portion Control and Meal Planning

For a small 40-gram portion of plain, cooked chicken breast, you are getting a boost of high-quality, lean protein without a high calorie cost. This makes it a fantastic option for a variety of meals:

Salad Topping: Add 40g of diced chicken to a fresh garden salad for a filling, low-calorie lunch.
Snack: Pair it with some raw vegetables for a quick, protein-rich snack.
Stir-fry: Incorporate it into a vegetable stir-fry to add substance and protein without heavy sauces.
Wrap or Sandwich: A small, thin slice can be added to a wrap or sandwich to enhance the protein content.

For those watching their caloric intake, a food scale is an invaluable tool for accurately measuring the portion size. Visual estimation with your hands, while a good general guide, can be inaccurate.

Conclusion

In summary, 40 grams of plain, cooked chicken breast provides approximately 66 calories and is an excellent source of lean protein. The final calorie count, however, is heavily dependent on the cooking method and any additional ingredients used. By opting for low-fat cooking techniques and accounting for sauces and skin, you can maintain the low-calorie benefits of this popular food. For the most accurate food tracking, always measure your chicken after it has been cooked. Including this lean protein in your diet is a smart strategy for managing weight and building muscle. Read more on the nutritional benefits of chicken on Healthline.

Frequently Asked Questions

A 40g portion is a relatively small serving size, often used as a lean protein addition to a larger meal like a salad or stir-fry, rather than the main course.

A 40-gram serving of plain, cooked chicken breast contains approximately 12 grams of protein.

Basic seasonings like salt, pepper, and herbs add negligible calories. However, sauces and marinades with sugar or oil can add significant amounts.

Using oil to cook chicken adds extra fat and calories. A healthier approach is to use a non-stick pan with a low-calorie cooking spray or to bake or grill it.

While not a 'standard' serving (which is often around 3-4 ounces or 85-113g), a 40g portion is perfect for calorie-controlled diets and for adding a protein boost to meals.

Yes, incorporating lean protein like chicken breast daily can be effective for weight loss. Its high protein content helps keep you full and satisfied.

The weight of chicken changes when cooked due to water loss through evaporation. For this reason, 100g of cooked chicken will be more calorie-dense than 100g of raw chicken.