How many calories are in 6 oz of shredded chicken?

October 30, 2025 •

4 min read

According to nutrition data, a 6 oz serving of shredded chicken can contain anywhere from 120 to over 300 calories, a wide range that primarily depends on whether the meat is from the lean breast or the fattier thigh. This significant difference in calories for 6 oz of shredded chicken highlights the importance of understanding your food's source and preparation method.

Quick Summary

The calorie count for 6 oz of shredded chicken depends on the cut and cooking method. White meat breast is leaner with fewer calories, while dark meat thigh contains more fat and higher calories. Preparation techniques like adding oil or sauces also increase the total caloric value.

Key Points

Calorie Range: 6 oz of shredded chicken can contain 120 to over 300 calories, depending on the cut of meat and how it's prepared.
White Meat vs. Dark Meat: Shredded chicken breast (white meat) is significantly leaner and lower in calories than shredded chicken thigh (dark meat).
Cooking Method Matters: Cooking without added fats (like boiling) results in the lowest calorie count, whereas roasting with oil or using rich sauces increases calories.
High Protein Source: Both shredded chicken breast and thigh are excellent sources of high-quality protein, crucial for muscle repair and overall health.
Recipe Versatility: The calorie count can be tailored to your dietary needs by adjusting the cut and ingredients used in various recipes, from lean chicken salads to richer stews.
Check Labels: For store-bought shredded chicken, always check the nutrition label, as additives can drastically alter the final calorie and sodium counts.

The Variable Calorie Count of Shredded Chicken

When trying to determine exactly how many calories are in 6 oz of shredded chicken, the most important factor to consider is the source of the meat. White meat, specifically chicken breast, is considerably leaner than dark meat, such as chicken thighs. For someone monitoring their calorie intake, this distinction is critical. A 6 oz serving is a substantial portion, so the difference between a lean breast and a richer thigh can be over 100 calories.

The Impact of the Cut: Breast vs. Thigh

Chicken breast, particularly boneless and skinless, is famous for being a lean protein source. A 6 oz portion of plain, cooked shredded chicken breast contains fewer calories and fat, but more protein, than the same amount of chicken thigh. For example, some pre-packaged shredded chicken breast products list calories as low as 120-180 for a 6 oz serving, depending on the other ingredients and water content. The macros would skew heavily towards protein.

Conversely, chicken thigh meat is darker and has a higher fat content, which in turn means more calories. A 6 oz serving of roasted, shredded chicken thigh contains approximately 305 calories. While the extra fat increases the calorie count, it also adds significant moisture and flavor, which many people prefer. This makes shredded chicken thigh a popular choice for dishes where flavor is a priority, like soups or stews.

The Role of the Cooking Method

Beyond the cut of meat, the preparation method is a major contributor to the final calorie count. Consider the following:

Boiling: A very low-calorie method that adds no extra fat. The chicken is simply cooked in water or broth until tender and then shredded. This results in the lowest possible calorie total for a given cut.
Roasting or Baking: A popular method, but if you add oil or butter to keep the chicken moist, you will increase the overall calorie count. A single tablespoon of olive oil adds around 120 calories, so this can quickly add up.
Rotisserie: Rotisserie-style chicken is often cooked with its skin and sometimes basted with butter or oil, making it flavorful but more calorically dense. A 6 oz serving of rotisserie-pulled chicken breast can reach 290 calories.
Using a Crockpot/Slow Cooker: This method can produce very tender shredded chicken. The calorie count depends on whether you add oil or use a sauce. If cooked in its own juices or a low-calorie broth, it remains lean. If you add heavy cream, cheese, or barbecue sauce, the calories will increase substantially.

Comparison Table: 6 oz Shredded Chicken

To put the differences into perspective, here is a comparison table based on general nutritional estimates for a 6 oz (170g) serving.


Attribute	Plain Shredded Chicken Breast	Plain Shredded Chicken Thigh
Estimated Calories	180-240 kcal	300-350 kcal
Protein	~35-42g	~30-40g
Total Fat	~4-9g	~14-25g
Saturated Fat	~1-2g	~4-8g
Sodium (variable)	Can be low (~80mg) or high (440-800mg) depending on added ingredients.	Varies based on seasoning

_Note: These values are estimates for a 6 oz serving of cooked, shredded chicken. Actual nutritional data can vary based on brand, additives, and specific preparation.

Making Calorie-Conscious Choices

Understanding the calorie breakdown allows for more informed meal planning, whether you are trying to lose weight, build muscle, or simply eat healthier. For instance, for a low-calorie meal, you would opt for shredded chicken breast cooked without oil. If you have more calories to spare or prioritize flavor and satiety, a thigh meat option could be a satisfying choice. The versatility of shredded chicken is its greatest asset, as it can be adapted to almost any dietary goal.

Versatile Recipe Ideas for Shredded Chicken

Chicken Salad: Use a Greek yogurt or light mayonnaise base with shredded breast meat to keep calories down.
Tacos or Burritos: Stuff with lean shredded chicken breast and fresh salsa for a lighter meal. Use shredded chicken thigh for a richer flavor profile.
Stir-fries: Add shredded chicken to a vegetable stir-fry for a quick and healthy protein boost.
Soups and Stews: Add shredded chicken for texture and protein. Thigh meat works exceptionally well here, adding richness.

Conclusion

The number of calories in 6 oz of shredded chicken is not a single number but a spectrum ranging from approximately 180-240 for a lean breast to over 300 for a fattier thigh cut. By choosing the cut of meat and being mindful of your cooking method, you can effectively control the calorie and fat content to meet your nutritional goals. Whether you prioritize lean protein or rich flavor, shredded chicken offers a healthy and versatile option. For comprehensive nutrition data on a variety of food items, you can consult reliable sources like the U.S. Department of Agriculture (USDA) database. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

A 6 oz serving of shredded chicken breast typically contains 180-240 calories, while the same amount of shredded chicken thigh can have 300-350 calories, due to the thigh's higher fat content.

Yes, boiling chicken adds no calories and is the leanest preparation method. Roasting can add calories if oil, butter, or fatty marinades are used. The type of cooking method directly impacts the final calorie count.

Yes, a 6 oz serving of shredded chicken is a significant source of protein. A serving of lean breast can offer over 40 grams of protein, contributing substantially to your daily protein needs.

Sauces and marinades can add a considerable number of calories. High-fat or sugary options like barbecue sauce or creamy dressings will significantly increase the total calories, whereas cooking in a simple broth will not.

Yes, shredded chicken, especially from the breast, is an excellent choice for a low-calorie diet. It is a lean protein source that provides satiety with relatively few calories, making it ideal for meal planning.

The variation in calorie counts for shredded chicken is primarily due to differences in the cut of meat (breast vs. thigh), whether skin is included, the amount of fat used during cooking, and the presence of any additives in pre-packaged products.

To reduce calories, use skinless chicken breast, cook by boiling or steaming instead of roasting with oil, and choose low-calorie or fat-free sauces instead of creamy or sugary ones.