How many calories are in 400g of raw chicken breast? Your Guide to Nutrition Diet

November 10, 2025 •

4 min read

According to nutritional data, a 400-gram portion of raw, skinless, and boneless chicken breast contains approximately 480 calories. This low-fat, high-protein powerhouse is a dietary staple for many, offering a lean source of energy and essential nutrients. However, understanding exactly how many calories are in 400g of raw chicken breast is just the beginning of incorporating it into a balanced nutrition plan.

Quick Summary

The exact calorie count for 400g of raw chicken breast is around 480 calories, but this can change significantly with preparation. Factors like removing the skin, cooking method, and added oils or sauces impact the final nutritional profile. Incorporating chicken breast into a healthy diet offers numerous benefits, including high protein content and essential vitamins and minerals. Choosing healthier cooking methods like grilling or poaching can help preserve its lean profile.

Key Points

Precise Calorie Count: 400g of raw, skinless, and boneless chicken breast contains approximately 480 calories.
Preparation is Key: Cooking methods like frying, breading, or adding sauces significantly increase the calorie count due to added fats and carbs.
High-Protein Source: Chicken breast is an excellent source of high-quality, complete protein, which is vital for muscle repair and growth.
Supports Weight Management: The high protein content promotes satiety, helping to reduce hunger and aid in weight loss or maintenance.
Rich in Micronutrients: It provides essential B vitamins (B3, B6, B12), as well as minerals like selenium, phosphorus, and zinc, which support brain health, energy, and immunity.
Healthiest Cooking Methods: Grilling, baking, poaching, steaming, and air frying are ideal methods for preparing chicken breast to minimize added calories and preserve its lean profile.
Skin-Off is Healthier: Removing the skin before cooking drastically reduces the fat and calorie content, making it a leaner option.

The Core Calorie Count for Raw Chicken Breast

When determining the calorie content of raw chicken breast, it is essential to be specific about the cut. For a standard 400-gram serving of raw, boneless, and skinless chicken breast, the calorie count is approximately 480 calories. This figure can be broken down into its macronutrient components, highlighting why it is considered a 'lean' protein source.

Protein: A 400g portion provides a substantial amount of protein, which is crucial for muscle repair, growth, and overall body function.
Fat: The fat content is relatively low, especially when the skin is removed. In the raw, skinless breast, the calories from fat are minimal compared to other cuts like thighs or wings.
Carbohydrates: Chicken breast contains virtually no carbohydrates.

How Preparation Changes the Calorie Equation

While the raw figure serves as a baseline, the method of preparation dramatically influences the final calorie count. Adding ingredients, such as oils, breading, or sauces, introduces extra fats and carbohydrates that increase the overall energy density of the meal.

For example, frying chicken breast in oil causes it to absorb fat, significantly raising the calorie count. In contrast, healthier methods like grilling, baking, or poaching require little to no extra fat, helping to maintain a lower calorie meal.

Nutritional Benefits of a Lean Diet

Beyond its low-calorie, high-protein profile, chicken breast offers a wealth of nutrients vital for health. It is a complete protein, providing all nine essential amino acids the body cannot produce on its own. Including it in a balanced diet contributes to several health benefits:

Supports Muscle Growth and Maintenance: The high-quality protein in chicken breast provides the building blocks for muscle tissue, which is particularly beneficial for athletes and those engaging in resistance training.
Aids in Weight Management: Protein increases satiety, helping you feel full for longer and reducing overall calorie intake. This makes chicken breast an excellent addition to a weight loss or maintenance diet.
Boosts Brain and Nervous System Health: Chicken is a good source of B vitamins, including niacin (B3), B6, and B12, which are essential for brain development and cognitive function.
Strengthens Bones: Minerals like phosphorus and calcium found in chicken contribute to maintaining strong, healthy bones.
Enhances Immune Function: Chicken contains immune-supporting minerals like selenium and zinc, which play roles in a strong immune system.

Healthy Cooking Techniques for Chicken Breast

To preserve the lean nutritional profile of chicken breast, consider these healthy cooking methods:

Grilling: A fast and flavorful option that adds minimal fat. Grilling also gives the meat a distinct smoky flavor.
Baking or Roasting: Requires very little oil, making it a good choice for meal prep. Baking at 350-375°F (175-190°C) allows for even, thorough cooking.
Poaching: Involves gently simmering the chicken in water or broth. This low-heat, moist-cooking method is one of the healthiest ways to prepare chicken, as it retains moisture and requires no added fat.
Steaming: Cooks chicken with vaporized water, resulting in a moist and tender product with no added calories.
Air Frying: Provides a crispy, fried texture with minimal oil, offering a healthier alternative to deep frying.

Comparing Calorie Density: Raw vs. Cooked & Skin-On


Chicken Type (100g)	Approx. Calories	Approx. Protein	Approx. Fat	Notes
Raw, skinless breast	120 kcal	23g	2.5g	Baseline for calculation.
Cooked, skinless breast	165 kcal	31g	3.6g	Moisture loss concentrates nutrients.
Raw, with skin	172 kcal	~22g	~9.5g	Higher fat from the skin.
Cooked, with skin	197 kcal	30g	7.8g	Significant increase in fat and calories.
Fried, skinless breast	250-300 kcal	Varies	Varies	Dependent on oil and breading.

Sample Recipe: Healthy Lemon Herb Grilled Chicken

Ingredients:
- 400g raw, boneless, skinless chicken breast
- 2 tbsp olive oil
- Juice of 1 lemon
- 1 tsp dried oregano
- 1/2 tsp dried thyme
- Salt and black pepper to taste
Instructions:
1. Pat the chicken breasts dry with a paper towel.
2. In a bowl, whisk together the olive oil, lemon juice, oregano, thyme, salt, and pepper.
3. Add the chicken to the marinade, ensuring it's evenly coated. Marinate for at least 30 minutes.
4. Preheat a grill or grill pan to medium-high heat.
5. Grill the chicken for 6-8 minutes per side, or until cooked through and the internal temperature reaches 165°F (74°C).
6. Let the chicken rest for a few minutes before serving to retain its juices. Serve with a side of steamed vegetables for a complete meal.

Conclusion

For those focused on a nutritious diet, understanding how many calories are in 400g of raw chicken breast is a fundamental first step. At around 480 calories, it represents a lean, high-protein foundation that can be adapted to many healthy meal plans. The key to maintaining its benefits lies in the preparation method—opting for low-fat techniques like grilling or poaching over high-fat methods like frying. With its impressive protein content, essential vitamins, and minerals, chicken breast is a versatile and healthy component of almost any diet plan. By being mindful of preparation and portion size, you can easily incorporate it to achieve your dietary goals.

For more information on the nutrient content of foods, consult the U.S. Department of Agriculture's FoodData Central website.

Frequently Asked Questions

When raw chicken breast is cooked, it loses moisture, concentrating the calories and nutrients. A 100g portion of raw chicken contains fewer calories than a 100g portion of cooked chicken, as the cooked portion is denser. For example, 100g of raw, skinless breast has about 120 calories, while 100g of cooked, skinless breast has around 165 calories.

Yes, leaving the skin on adds a significant number of extra calories. Chicken skin is primarily fat, which is more calorie-dense than protein. Cooking a chicken breast with the skin on can increase its calorie count by 50-100 calories or more, depending on the size.

Yes, chicken breast is an excellent source of high-quality, complete protein. It provides all the essential amino acids needed for muscle repair and growth, making it a top choice for those looking to build or maintain muscle mass.

To keep chicken breast low in calories, opt for cooking methods that use minimal or no added fat. Grilling, poaching, steaming, baking, or air frying are all healthy choices. These methods retain moisture and flavor without a high calorie count.

Absolutely. Chicken breast is a great option for a weight loss diet because it is high in protein and low in fat. The protein helps you feel full and satisfied, which can prevent overeating and reduce overall calorie intake.

Chicken breast is generally leaner and lower in calories than chicken thighs. While both are good sources of protein, chicken thighs contain more fat, resulting in a higher calorie count per serving.

For healthy flavoring, use herbs and spices like oregano, thyme, paprika, or chili powder. A squeeze of lemon juice, a marinade made with olive oil and vinegar, or a rub with a salt-free spice blend can add flavor without adding excess calories.