How many calories are in 8 ounces of boneless skinless chicken?

December 31, 2025 •

4 min read

An 8-ounce serving of raw, boneless, skinless chicken breast contains approximately 272 calories, while the same amount of thighs has about 260 calories. However, the calorie count for 8 ounces of boneless skinless chicken varies depending on the cut and whether it is measured raw or cooked.

Quick Summary

This guide provides a comprehensive breakdown of the calories and nutritional information for an 8-ounce serving of boneless, skinless chicken, explaining the difference between breast and thigh meat and how cooking affects the calorie count.

Key Points

Cut and state matter: The calorie count depends on whether you're eating chicken breast or thighs, and if it's measured raw or cooked.
Breast vs. Thigh: An 8 oz raw boneless, skinless chicken breast has around 272 calories and is leaner, while the same size thigh has about 260 calories with more fat.
Raw vs. cooked weight: Meat loses water and shrinks by roughly 25% during cooking, but the calories don't disappear. 8 oz raw chicken becomes about 6 oz cooked.
Cooking method is key: High-fat cooking methods like frying can add hundreds of calories, whereas grilling or baking keeps the calorie count low.
Rich nutrient source: Boneless, skinless chicken provides high-quality protein, niacin, vitamin B6, phosphorus, and selenium.

Calories in 8 oz of Boneless Skinless Chicken: The Raw Facts

Understanding the calorie content of chicken begins with the cut and its raw state. For lean protein sources like chicken, boneless and skinless cuts offer the most nutritional density with the fewest calories. The most common cuts are breast and thigh, each with distinct calorie profiles due to differences in fat content.

Chicken Breast

An 8-ounce raw, boneless, skinless chicken breast is a powerhouse of lean protein. According to nutritional data, this portion contains around 272 calories. The macronutrient breakdown is predominantly protein, with very minimal fat and no carbohydrates. Specifically, this size provides about 51 grams of protein and only 6 grams of fat, with less than 2 of those grams being saturated. This makes it an ideal choice for those focused on high-protein, low-fat diets.

Chicken Thigh

For those who prefer a more flavorful and slightly juicier cut, the boneless, skinless chicken thigh is a popular choice. An 8-ounce serving of raw, boneless, skinless chicken thighs contains roughly 260 calories, which is comparable to the breast but with a higher fat content. The macronutrient ratio shifts slightly here, with more fat and slightly less protein per ounce compared to the breast. A typical 8-ounce raw thigh portion contains about 44 grams of protein and 9 grams of fat.

The Crucial Difference: Raw vs. Cooked Weight

One of the most common points of confusion when tracking food intake is the difference between raw and cooked weights. Chicken, like most meats, loses a significant amount of water during the cooking process, causing its weight to decrease by about 25%. The calories and macros, however, remain the same, just condensed into a smaller piece of meat.

For example, an 8-ounce raw chicken breast, after being cooked, will weigh approximately 6 ounces. The 272 calories and 51 grams of protein are now contained within that 6-ounce portion. This is why it is essential to be consistent with how you measure your food, either always weighing it raw or always weighing it cooked, and using the corresponding nutrition information. Many packaged nutrition labels report raw values, so this is an important distinction for accurate tracking.

How Cooking Methods Impact Calorie Count

The way you prepare your boneless, skinless chicken can dramatically affect the final calorie count. While the chicken itself is lean, adding oils, sauces, or breading can quickly increase the overall energy density of your meal.

Here are some common cooking methods and their effect on an 8-ounce portion:

Grilling or Baking: These methods are excellent for retaining the low-calorie nature of the chicken. Using minimal cooking spray or dry rubs adds negligible calories, keeping your meal light and healthy.
Pan-Frying: Cooking with oil or butter adds calories. For instance, pan-frying in just one tablespoon of olive oil can add over 100 calories to your meal. This is where tracking added ingredients becomes vital.
Breading and Frying: This method significantly increases the calorie count. The breading absorbs oil, boosting both fat and calories, and should be avoided if you're aiming for a low-calorie meal.
Sous Vide: This method involves cooking in a water bath and maintains a consistent temperature. It doesn't require added fats, preserving the natural calorie count of the chicken.

Comparison Table: 8 oz Boneless Skinless Chicken


Metric	Chicken Breast (Raw)	Chicken Thigh (Raw)
Calories	~272 kcal	~260 kcal
Protein	~51 g	~44 g
Total Fat	~6 g	~9 g
Saturated Fat	~1 g	~2 g
Carbohydrates	0 g	0 g
Cholesterol	~166 mg	~190 mg
Sodium	~102 mg	~200 mg

Beyond Calories: Nutritional Benefits

While focusing on calories is important, boneless, skinless chicken offers numerous other nutritional benefits. It is a fantastic source of high-quality protein, which is essential for building and repairing muscle tissue. Chicken is also rich in a variety of vitamins and minerals.

Niacin (Vitamin B3): Critical for converting food into energy.
Vitamin B6: Important for brain health and immune function.
Phosphorus: Vital for healthy bones and teeth.
Selenium: An antioxidant that helps protect cells from damage.
Potassium: An essential mineral for blood pressure regulation and muscle contraction.

Conclusion: Making Informed Choices

To accurately answer how many calories are in 8 ounces of boneless skinless chicken, one must first specify the cut and preparation. An 8-ounce raw chicken breast, known for its lean protein, contains approximately 272 calories, while the same amount of raw thigh meat has about 260 calories. The cooking process reduces the weight by condensing the nutrients, but the overall calorie and macro counts remain the same. The preparation method significantly impacts the final calorie total, with grilling and baking being the lightest options. By understanding these key factors, you can make informed decisions to align your chicken consumption with your dietary goals.

Explore more about protein nutrition from the U.S. Department of Agriculture's Food and Nutrition Information Center for additional insights into dietary protein sources.

Frequently Asked Questions

An 8 oz serving of raw boneless, skinless chicken breast typically contains around 272 calories. After cooking, it will weigh less due to water loss, but the calorie count per serving remains the same as the original raw weight, assuming no additional fats were added.

Yes, different brands can have slightly different calorie counts. For example, a branded product like Perdue's 8 oz boneless, skinless breasts may have 240 calories, while another brand might be closer to the USDA's average of 272 calories for a raw portion.

An 8 oz serving of raw, boneless, skinless chicken breast contains approximately 51 grams of protein, making it an excellent source of lean protein. An 8 oz raw boneless, skinless chicken thigh contains about 44 grams of protein.

Boneless, skinless chicken breast is typically lower in calories than the same size portion of boneless, skinless chicken thigh. The breast is a leaner cut with a lower fat content, which accounts for the difference.

During cooking, meat loses a significant amount of its water content, causing it to shrink and weigh less. This is normal and doesn't mean you've lost any nutrients, as the calories and macronutrients are just more concentrated.

For most people, eating an 8 oz portion of chicken daily is a healthy way to meet protein requirements as part of a balanced diet. Chicken is a nutritious source of protein, vitamins, and minerals. However, it's always best to consider your overall dietary needs and consult a healthcare professional for personalized advice.

To keep calories low, it's best to cook chicken using methods that don't require adding a lot of oil or fat. Grilling, baking, steaming, or poaching are excellent options. You can use herbs and spices for flavor instead of high-calorie sauces.