How Many Calories Are in 80 g of Cooked Chicken Breast?

November 11, 2025 •

3 min read

According to nutritional data, a plain, roasted 80-gram serving of cooked, skinless chicken breast contains approximately 132 calories. This popular protein source is a staple for many health-conscious individuals, offering a significant amount of protein with a relatively low-calorie density.

Quick Summary

An 80-gram portion of plain, cooked, skinless chicken breast typically contains about 132 calories and is rich in protein. The exact calorie count depends on the cooking method, with added fats and oils increasing the total. This lean meat provides a high-protein, low-fat component for various healthy meals.

Key Points

Baseline Calories: A plain, cooked, skinless 80g portion of chicken breast has about 132 calories.
High in Protein: This serving delivers a significant protein boost, with around 25 grams, supporting muscle health and satiety.
Cooking Method Matters: The calorie count can increase with cooking methods that add oil, such as frying, compared to healthier options like baking or grilling.
Weight Post-Cooking: To track calories accurately, it is best to weigh the chicken after it has been cooked, as water loss concentrates nutrients.
Versatile Meal Component: The low-fat, high-protein profile of chicken breast makes it an ideal addition to salads, stir-fries, and other healthy dishes.
Micronutrient Source: In addition to macros, an 80g serving provides beneficial micronutrients like Niacin, Selenium, and Vitamin B6.

What Influences the Calorie Count?

While the baseline calorie count for 80g of plain, cooked chicken breast is around 132, this figure is not static. The total number of calories can fluctuate depending on several key factors, primarily the cooking method and any additional ingredients used. For example, frying chicken in oil will significantly increase the total calories and fat content compared to baking or grilling it without added fats. Removing the skin is another crucial step for those monitoring their calorie intake, as chicken skin adds a considerable amount of fat and energy.

Macronutrient Breakdown for 80g of Cooked Chicken Breast

Beyond just calories, understanding the full nutritional profile is essential for a balanced diet. An 80g serving of plain, cooked, skinless chicken breast is primarily known for its high protein content. This portion is a powerhouse of lean protein, making it an excellent choice for muscle building, satiety, and overall health. Here is a typical macronutrient breakdown for a plain, roasted 80g portion:

Protein: Approximately 25 grams
Fat: Around 3 grams
Carbohydrates: 0 grams

This composition shows why chicken breast is a top choice for those following high-protein, low-carb diets. The high protein-to-fat ratio helps support a feeling of fullness, which can aid in weight management. It's also important to note the presence of vital micronutrients, including Niacin, Selenium, and Vitamin B6, which contribute to various bodily functions.

Comparison Table: Calories by Cooking Method

To illustrate how preparation affects the final calorie count, here is a comparison of 80g of chicken breast prepared using different methods. The values are approximate and will vary based on the specific ingredients and amounts used.


Cooking Method	80g Cooked Chicken Breast (Approximate Calories)	Key Differences
Roasted (Plain, skinless)	132 calories	Minimal added fat, retaining lean profile.
Boiled (Plain, skinless)	~120-130 calories	No added fats; keeps calories at their lowest.
Grilled (Plain, skinless)	~132-140 calories	Similar to roasting, can be slightly higher if using marinade with oil.
Pan-Fried (with oil)	~150-180+ calories	Significant increase in calories due to absorbed cooking oil.

This table highlights the importance of being mindful of your cooking process. Simply switching from frying to boiling or grilling can make a noticeable difference in your meal's overall calorie density.

How to Accurately Track Your Chicken Breast Calories

For precise calorie tracking, it's always best to weigh your chicken after cooking. While many nutrition apps and food databases provide estimates for raw chicken, the weight changes during cooking as water is lost. A raw 100g chicken breast will be lighter once cooked, but the calories per gram will increase. For consistent and accurate data logging, weigh the cooked portion you intend to eat and use the corresponding cooked nutritional information. This eliminates the guesswork and ensures your calorie counting is as accurate as possible.

Incorporating 80g of Chicken Breast into a Healthy Diet

An 80g serving of cooked chicken breast is an excellent addition to a variety of healthy meals. Its versatility and high protein content make it a perfect component for salads, stir-fries, and sandwiches. For weight management, pairing this lean protein with a large volume of low-calorie vegetables can create a filling and satisfying meal. You can also season it with a wide range of spices and herbs to add flavor without adding extra calories. For instance, a simple combination of grilled chicken with a side of steamed broccoli and a small serving of brown rice provides a balanced plate of protein, fiber, and complex carbohydrates.

Conclusion

In summary, an 80g serving of plain, cooked, skinless chicken breast is a low-calorie, high-protein food, containing approximately 132 calories. The final calorie count is heavily dependent on the cooking method, with oil-based methods adding extra calories. For accurate dietary tracking, it is best to weigh the chicken after it has been cooked. By understanding these factors, you can effectively incorporate chicken breast into your meals to support your fitness and health goals. For further information on the nutritional data of chicken and other foods, consult authoritative sources like the USDA's FoodData Central.

Frequently Asked Questions

Yes, while both are low-calorie methods, the exact count may differ slightly. Boiling adds no extra fats, while grilling might if a marinade or oil is used, but both result in a similar final calorie count for an equivalent cooked weight.

An 80-gram serving of plain, cooked, skinless chicken breast typically contains around 25 grams of high-quality protein.

While portion sizes vary, 80g is a reasonable and healthy portion for a single meal, aligning with many dietary guidelines for lean protein intake.

Including the skin would significantly increase the total calories, as the skin contains a higher concentration of fat. For the lowest calorie count, always opt for skinless chicken breast.

The weight of chicken changes during cooking due to water loss. A 100g piece of raw chicken will weigh less after cooking, but the remaining meat has a higher calorie density per gram. To ensure accuracy, weigh after cooking.

Yes, as a lean protein source, 80g of cooked chicken breast can be a regular and beneficial part of a weight loss diet. It promotes satiety and supports muscle mass, which are key factors in managing weight.

Boiling, grilling, or baking without added fats or high-calorie marinades are the best cooking methods for keeping the calorie count of chicken breast to a minimum.