How many calories are in 65g of cooked chicken?

December 6, 2025 •

3 min read

A 3.5-ounce (100g) serving of plain, cooked skinless chicken breast contains approximately 165 calories. Therefore, knowing precisely how many calories are in 65g of cooked chicken is crucial for anyone tracking their intake, as the final number depends heavily on the specific cut and preparation method.

Quick Summary

The calorie count for 65g of cooked chicken varies significantly depending on the cut and whether the skin is included. Cooking method also plays a key role, influencing the final calorie total for your meal.

Key Points

Leanest Cut: 65g of cooked, skinless chicken breast has the fewest calories, at approximately 107 kcal.
Thigh vs. Breast: A 65g skinless chicken thigh contains more fat and thus more calories (around 120 kcal) than a similarly prepared breast.
The Skin Factor: Cooking with the skin on significantly increases the calorie count due to added fat, with a 65g breast rising to about 128 kcal.
Cooking Method Matters: Frying and adding high-calorie sauces can inflate the calorie total, whereas grilling or baking keeps it minimal.
Versatile Protein: Despite calorie variations, chicken remains a high-protein, low-carb food, making it an excellent choice for various diets.

The Core Factors That Influence Chicken Calories

The number of calories in a 65g portion of cooked chicken is not a single, fixed value. Instead, it is determined by several key factors that affect the fat content and density of the meat. To get an accurate count, you need to consider the specific cut of chicken, the presence of skin, and the method used for cooking.

Calorie Breakdown by Chicken Cut

Different parts of the chicken naturally have different levels of fat and protein. The leanest cuts will have the lowest calorie counts, while fattier cuts will be higher. For a 65g portion, here is a breakdown based on typical cooked values per 100g from reliable sources, adjusted accordingly:

Skinless Chicken Breast: Widely considered the leanest cut, a plain, cooked, skinless chicken breast contains about 165 calories per 100g. For a 65g portion, this translates to approximately 107 calories (165 * 0.65).
Skinless Chicken Thigh: Darker meat like the thigh has a higher fat content, resulting in more calories. A cooked, skinless thigh contains around 179-209 calories per 100g. Using a mid-range value, a 65g serving would be roughly 120 calories.
Ground Chicken: The calorie content of ground chicken can vary based on the lean-to-fat ratio. A typical serving contains around 161 calories per 100g, making a 65g portion approximately 105 calories.

The Role of Chicken Skin in Calorie Count

Leaving the skin on chicken dramatically increases the fat and, consequently, the calorie count. The extra calories can range from 30 to over 100 per 100g, depending on the cut.

Breast with Skin: When cooked with skin, a 100g breast can have around 197 calories. For a 65g portion, this would be approximately 128 calories.
Thigh with Skin: Similarly, a cooked thigh with the skin left on is notably higher in fat. A 100g serving is around 200 calories, making a 65g portion about 130 calories.

Impact of Cooking Method

The way you cook your chicken has a significant impact on the final calorie total, primarily due to the addition of fats.

Lower-Calorie Methods: Grilling, baking, boiling, or roasting with minimal added oils are the healthiest and lowest-calorie cooking methods. These approaches add very little extra fat, keeping the calorie count close to the base value of the raw meat.
Higher-Calorie Methods: Frying, especially deep-frying, causes the chicken to absorb large amounts of oil. This can significantly increase the calories, sometimes doubling them or more. Sauces, marinades with sugar, and breading also contribute additional calories.

Comparison of Calorie Counts for 65g Cooked Chicken

To provide a clear overview, this table compares the estimated calorie count and macronutrient distribution for different 65g preparations of chicken. The calorie figures are approximate and can vary depending on specific brands or preparation techniques.


Chicken Type (65g)	Estimated Calories	Protein (g)	Fat (g)	Notes
Skinless Breast (Grilled)	~107 kcal	~20g	~3g	Low-fat, high-protein option
Skinless Thigh (Roasted)	~120 kcal	~17g	~6g	Slightly higher fat content for flavor
Breast with Skin (Pan-Fried)	~128 kcal	~17g	~6g	Higher fat due to skin and added oil
Ground Chicken (Cooked)	~105 kcal	~13g	~5g	Lean ground meat option

Tips for Keeping Your Chicken Dish Low-Calorie

For those aiming to manage their weight or reduce calorie intake, here are some actionable tips for preparing chicken:

Choose lean cuts like skinless, boneless breast meat. This is the foundation for a low-calorie meal.
Remove the skin before cooking. This is one of the most effective ways to reduce calories.
Use low-fat cooking methods such as grilling, baking, or poaching. A simple chicken salad with boiled, shredded chicken breast is a great example.
Be mindful of added oils and sauces. A spray of cooking oil is much better than deep-frying. Opt for herbs and spices for flavor instead of creamy sauces.
Control your portion size. 65g is a relatively small portion, but serving with a generous side of vegetables and a smart carbohydrate source ensures a balanced meal.

Conclusion

The calorie content of 65g of cooked chicken is far from uniform. The most precise answer depends on the specific cut and cooking method. A 65g portion of plain, skinless chicken breast is a lean and low-calorie choice, while adding the skin or frying it can significantly increase the calorie count. By understanding these key variables, you can make informed decisions to align your meals with your dietary goals. To explore portion sizes and dietary planning further, you can consult resources like the Australian government's Eat For Health guide.

Frequently Asked Questions

No, 65g is a relatively small portion. A more standard single-serving size is typically 3-4 ounces, which is 85-113g, or about the size of a deck of cards.

Chicken thighs are made of darker meat and have a higher fat content than chicken breasts. The extra fat is what accounts for the higher calorie count.

Cooking does not inherently reduce calories. In fact, raw chicken loses water during cooking, concentrating the nutrients and leading to a higher calorie count per gram in the cooked product. Frying or adding high-calorie ingredients increases the count further.

The calorie count can vary significantly based on the sauces used. Creamy, sugary, or fat-based sauces will add a substantial amount of calories to your meal, even if the chicken itself is lean.

To keep the calorie count low, choose cooking methods that don't require adding extra fats. Grilling, baking, broiling, poaching, and steaming are all excellent low-calorie options.

When comparing skinless breast meat, the calorie count for shredded chicken is similar to that of a solid piece, since it is simply a different texture of the same meat. The calorie impact primarily depends on whether it was cooked with added fat.

Yes, removing the skin is an effective way to lower the calorie content. Chicken skin contains a significant amount of fat, and removing it prior to cooking will reduce the overall calories.