Calorie and Macronutrient Profile for 700g of Raw Chicken Breast
For anyone counting calories or tracking macronutrients, knowing the raw values of your food is essential for accuracy. A 700-gram serving of raw, boneless, and skinless chicken breast offers a significant nutritional boost, primarily from its protein content.
- Total Calories: A 700g portion provides approximately 840 calories.
- Protein: This serving contains a substantial 158g of protein.
- Fat: It is very low in fat, with about 18g total fat.
- Carbohydrates: The carbohydrate content is 0g.
Why Calorie Counts Differ Between Raw and Cooked Chicken
A common point of confusion arises when comparing raw versus cooked chicken calorie counts. The primary reason for this discrepancy is water loss during cooking. As chicken is heated, it releases moisture, causing its weight to decrease. The nutrients and calories, however, remain largely the same. This means that a cooked portion of chicken will have a higher caloric density per gram compared to its raw counterpart.
For example, if a 700g raw chicken breast cooks down to 550g, those original 840 calories are now concentrated into a smaller mass. When weighing your food for tracking, it is most accurate to measure it in its raw state before any moisture is lost.
Factors That Impact Chicken's Calorie Content
Several factors can influence the final calorie and nutritional profile of a chicken breast beyond just the cooking process.
1. The Presence of Skin: The skin on chicken is where most of its fat is located. Removing the skin before cooking significantly lowers the fat and calorie count. For instance, a chicken breast cooked with the skin on will have a considerably higher calorie total than a skinless one.
2. Cooking Method: The preparation technique plays a major role. Dry-heat methods like grilling, boiling, or steaming add no extra calories. Conversely, frying chicken in oil or adding heavy sauces can drastically increase the total fat and calorie intake.
3. Added Ingredients: Marinating, seasoning, and other additions contribute to the final nutritional values. Sugary marinades, breading, or cooking with butter will all increase the overall calorie load of the meal.
Comparison Table: Raw vs. Cooked Chicken Breast
| Feature | 100g Raw Boneless, Skinless Chicken Breast | 100g Cooked Boneless, Skinless Chicken Breast |
|---|---|---|
| Calories | Approximately 120 kcal | Approximately 165 kcal |
| Protein | Approximately 23g | Approximately 31g |
| Fat | Approximately 2.6g | Approximately 3.6g |
| Carbohydrates | 0g | 0g |
| Caloric Density | Lower (due to water content) | Higher (water is cooked off) |
A Quick Note on Cooking and Nutritional Integrity
While cooking does not affect the total calories, it does change the moisture content and nutritional density. The protein and fat macros remain largely stable, though some minor vitamin loss may occur, especially with high-heat cooking methods. For most dietary purposes, tracking the raw weight is the most reliable method for precise calorie counting. When eating out, or if you must weigh after cooking, use cooked nutritional data to avoid underestimating your intake.
Conclusion
In summary, 700 grams of raw, boneless, skinless chicken breast contains approximately 840 calories, composed almost entirely of protein and trace amounts of fat. The key takeaway for anyone focusing on nutrition is the distinction between raw and cooked weights due to moisture loss. By consistently measuring your chicken in its raw state and being mindful of your cooking method, you can accurately track your caloric and macronutrient intake for a healthier lifestyle. The high protein content makes chicken a powerful and satisfying dietary component, whether you are trying to build muscle or lose weight. Consult an authoritative source like the USDA for a broader database of nutritional information when planning your meals.
Optional Link for Outbound Authority: USDA FoodData Central
