How Many Calories Are in 5 oz Baked Chicken Breast?

November 26, 2025 •

3 min read

According to nutrition data, a 5-ounce (142g) serving of boneless, skinless, baked chicken breast contains approximately 223 calories. This low-fat, high-protein meal component is a staple for many health-conscious individuals and is an excellent option for building muscle and managing weight.

Quick Summary

This article provides a comprehensive overview of the calorie count and nutritional value of a 5 oz baked chicken breast. It details the macronutrient breakdown and explains how cooking methods and additions like skin or marinades can change the overall calorie and fat content.

Key Points

Low Calorie Protein: A 5 oz portion of baked, skinless chicken breast contains around 223 calories, making it a lean and protein-rich choice.
High in Protein: This serving size provides a substantial 45 grams of protein, essential for muscle building and satiety.
Impact of Preparation: Cooking method matters; baking without skin or heavy oils keeps the calorie count low, unlike frying or adding creamy sauces.
Weight Management Tool: The high protein content helps manage appetite and supports weight loss by promoting feelings of fullness.
Rich in Nutrients: In addition to protein, it's a good source of vital nutrients like B vitamins, selenium, and phosphorus.
Heart-Healthy Option: Prepared simply, skinless baked chicken is low in saturated fat, contributing to a heart-healthy diet.
Versatile Ingredient: The mild flavor of baked chicken breast allows it to be incorporated into a wide variety of healthy dishes.

The Core Nutrition of 5 oz Baked Chicken Breast

The most significant nutritional advantage of a 5 oz (142g) baked chicken breast is its high protein content coupled with a low-fat profile. For a standard, boneless, skinless serving, the calorie count hovers around 223 calories. It is a powerhouse of protein, with one 5 oz serving providing around 45 grams, which is vital for muscle repair and growth.

Macronutrient Breakdown

The caloric intake from a 5 oz baked chicken breast is primarily from protein. A typical serving breaks down approximately as follows:

Protein: ~45 grams (91% of Daily Value)
Total Fat: ~4.6 grams (6% of Daily Value)
Carbohydrates: 0 grams

This makes it an ideal food for high-protein, low-carb diets. It is also rich in essential vitamins and minerals, such as B vitamins (B6 and B12), selenium, and phosphorus, which are crucial for energy production and overall health.

How Cooking Method Affects Calories

The way you prepare your chicken breast dramatically influences its final calorie count. While baking is a low-fat method, adding certain ingredients or opting for a different cooking style can alter the numbers significantly.

Baking with Skin: If the chicken breast is baked with the skin on, the calorie count and fat content will be substantially higher. Chicken skin is fatty, adding around 90-100 calories per ounce.
Frying vs. Baking: Frying chicken, especially with breading, soaks up a lot of oil and can add hundreds of calories. A 100g portion of batter-fried chicken can be almost double the calories of a baked one.
Added Ingredients: Calories can also creep up from marinades, sauces, and cooking oils. Healthy baking minimizes these additions, but heavy, creamy sauces can add hundreds of extra calories.

Comparison Table: Chicken Preparation Methods


Preparation Method	Calorie Impact	Typical 5 oz Calories	Fat Content	Key Consideration
Baked (Skinless)	Low	~223 calories	Very low	Minimal added fat, nutrient-dense.
Grilled (Skinless)	Low	~214 calories	Very low	Similar to baking, very healthy.
Boiled (Skinless)	Low	~212 calories (5 oz equivalent)	Very low	Zero added fat, may be less flavorful.
Fried (with Breading)	High	300+ calories	High	High fat from oil absorption.
With Creamy Sauce	Variable	Highly variable	Variable	Added calories depend on the sauce.

Health Benefits of Eating Baked Chicken Breast

Beyond its lean protein, baked chicken breast offers a variety of health benefits, especially when prepared healthily. These benefits include:

Supporting Muscle Growth and Repair: The high-quality protein provides the necessary amino acids for muscle synthesis.
Weight Management: The satiety provided by protein helps you feel full longer, which can help manage overall calorie intake.
Boosting Immunity: Rich in nutrients like zinc and selenium, baked chicken can support a healthy immune system.
Promoting Heart Health: By choosing skinless breast and baking it without excess oils, you keep saturated fat low, which is beneficial for cardiovascular health.

Baking Tips for Maximum Flavor and Minimal Calories

Use a dry rub of herbs and spices (e.g., paprika, garlic powder, black pepper) instead of sugary marinades.
Cook at a high temperature for a shorter time to retain moisture.
Add lemon juice or a small amount of low-sodium broth for extra juiciness.
Make sure your chicken is a uniform thickness or pound it flat for even cooking.

Conclusion

For those monitoring their calorie intake, a 5 oz boneless, skinless, baked chicken breast is an excellent dietary choice, providing a significant amount of lean protein for a relatively low caloric investment (approximately 223 calories). Its nutritional profile can be dramatically impacted by preparation methods, so baking it simply with herbs and spices is the best way to maximize its health benefits. By understanding these key nutritional facts, you can easily incorporate this versatile protein into a variety of healthy meal plans.

Note: While nutrition data provides a strong estimate, the exact calorie count can vary based on the chicken itself and any added ingredients. Always read labels on packaged products for the most accurate information.

Final Thoughts on Calorie Counting

While counting calories is a popular tool for weight management, it is just one part of a healthy lifestyle. Focusing on whole, nutrient-dense foods like baked chicken breast, eating in moderation, and maintaining an active routine are the most sustainable paths to good health. The simplicity and high nutritional return of baked chicken make it a go-to food for many looking to achieve a balanced diet.

Frequently Asked Questions

Yes, leaving the skin on a chicken breast adds a significant amount of fat and calories. A 5 oz skinless, boneless baked chicken breast is much leaner and lower in calories than one cooked with the skin.

Baking and grilling are both healthy, low-calorie cooking methods for chicken breast. As long as minimal fats are added, the final calorie count will be very similar for both preparation styles.

A 5 oz serving is a common and generous portion size for chicken breast. Standard dietary guidelines often suggest a 3-4 ounce serving (about the size of a deck of cards), but 5 oz is still very reasonable for many meal plans, especially for those with higher protein needs.

A 5 oz serving of boneless, skinless baked chicken breast contains approximately 45 grams of high-quality protein. This makes it an excellent source for protein requirements.

Yes, marinades and sauces can add extra calories, especially those containing sugar or oil. To keep calories low, opt for light, vinegar-based marinades or simple dry rubs with herbs and spices.

Yes, baked chicken breast is an excellent food for weight loss. Its high protein content promotes satiety, helping you feel full and satisfied, which can lead to consuming fewer overall calories.

To add flavor without extra calories, use a variety of seasonings like garlic powder, onion powder, paprika, dried herbs, and black pepper. You can also bake it with fresh lemon slices or a splash of broth for added moisture.