How many calories are in 450 grams of raw chicken breast?

November 10, 2025 •

2 min read

A 100-gram portion of raw, skinless, boneless chicken breast contains approximately 120 calories. This translates to roughly 540 calories for a 450-gram serving of raw, skinless chicken breast, but the presence of skin can significantly alter this number.

Quick Summary

Raw chicken breast (450g) has around 540 calories when skinless. This number rises with skin and depends on cooking methods. The data reflects the nutritional value.

Key Points

540 kcal (Skinless): A 450-gram serving of raw, skinless chicken breast contains approximately 540 calories.
774 kcal (With Skin): Including the skin on a 450-gram raw chicken breast boosts the calorie count to around 774.
Cooking Increases Density: Cooking reduces water weight, increasing the calories per gram of meat.
High Protein: Raw chicken breast is an excellent source of lean protein, providing about 101 grams per 450 grams when skinless.
Preparation Impacts Calories: Cooking methods and added ingredients affect the final calorie count; frying and sugary sauces increase calories.

Understanding the Calorie Count in 450 Grams of Raw Chicken Breast

The calorie content of raw chicken breast varies, mainly depending on whether the skin is included. Skinless chicken breast is considered a lean protein source, resulting in a lower calorie count compared to breast with the skin.

A 450-gram serving of raw, skinless chicken breast typically contains approximately 540 calories. This calculation is based on an average of about 120 calories per 100 grams for a skinless cut. When the skin and fat are included, a 450-gram portion can contain up to 774 calories, mainly due to the added fat.

Macronutrient Breakdown for 450g Raw Chicken Breast

The macronutrient breakdown for both skinless and skin-on versions of a 450g raw chicken breast is detailed below:

450g Raw, Skinless Chicken Breast:
- Calories: ~540 kcal
- Protein: ~101 grams
- Fat: ~12 grams
- Carbohydrates: 0 grams
450g Raw Chicken Breast with Skin:
- Calories: ~774 kcal
- Protein: ~94 grams
- Fat: ~42 grams
- Carbohydrates: 0 grams

The Impact of Cooking on Calorie Density

Chicken doesn't gain calories when cooked; rather, the calorie density increases due to water loss during the cooking process. A 100-gram piece of cooked chicken has more calories than the same amount of raw chicken. For example, 100g of raw chicken breast might be 120 calories, whereas 100g of cooked chicken breast (from a larger raw piece) might have 165 calories.

Additional Factors Affecting Calorie Count

Other factors can change the final calorie value of your chicken breast:

Cooking Method: Frying, particularly with breading or in oil, substantially increases calories and fat. Grilling, baking, or poaching adds minimal extra calories.
Added Ingredients: Sauces, marinades, and extra seasonings can add calories, especially those high in sugar or fat.
Added Fats: Butter or cooking oil will increase the calorie density of the finished dish.

Calorie and Macronutrient Comparison Table

The following table compares the impact of skin and cooking methods on the nutritional profile:


Attribute	450g Raw, Skinless	450g Raw, With Skin	450g Cooked, Skinless (Derived)
Calories	~540 kcal	~774 kcal	~743 kcal
Protein	~101g	~94g	~140g
Fat	~12g	~42g	~16g

Note: The Cooked, Skinless data is for 450g of roasted meat, showing how moisture loss concentrates nutrients and affects the overall weight and calorie density.

Conclusion

For a 450-gram portion of raw chicken breast, the presence of skin is the main factor influencing the calorie count. Skinless cuts are lower in calories and fat, making them a good source of lean protein. Cooking doesn't add calories but concentrates nutrients, increasing calorie density. Being aware of preparation methods and added ingredients is crucial for monitoring caloric intake. For accurate nutritional information, consult USDA resources.

For comprehensive nutritional information, refer to the USDA FoodData Central.

Frequently Asked Questions

Cooked chicken breast has more calories per gram than raw chicken because of moisture loss during cooking, which concentrates nutrients and calories.

Yes, removing the skin saves a substantial number of calories since chicken skin contains a significant amount of fat.

Grilling, baking, poaching, or steaming chicken breast are the healthiest cooking methods, as they add minimal fat and calories.

Yes, raw chicken breast is a rich source of lean protein, providing over 100 grams in a 450-gram skinless serving.

A 450-gram serving of raw, skinless chicken breast is low in fat, with about 12 grams.

Yes, marinades and sauces can significantly increase calories, especially if they are creamy or high in sugar. Using herbs, spices, and lemon juice keeps the calorie count low.

Weigh the chicken raw and use the corresponding nutritional data. If weighing cooked chicken, use the nutritional information for cooked chicken, as weight and calorie density change during cooking.