How many calories are in 85 grams of grilled chicken breast?

November 11, 2025 •

4 min read

According to reputable nutrition data, a 3-ounce (85g) portion of plain, grilled, boneless, and skinless chicken breast contains approximately 128 calories. This makes grilled chicken a highly efficient source of lean protein for anyone managing their calorie intake or building muscle mass.

Quick Summary

An 85-gram serving of plain grilled chicken breast contains around 128 calories, with the majority coming from high-quality protein. The total caloric value depends on preparation, but it remains a low-fat, nutrient-rich option ideal for diet and fitness goals. Different chicken cuts also vary in their overall calorie count.

Key Points

Calorie Count: 85 grams of plain, skinless, grilled chicken breast contains roughly 128 calories.
Macronutrient Profile: This portion is exceptionally high in protein (around 26g) and very low in fat (about 2.7g), with zero carbohydrates.
Cooking Matters: The calorie total can increase significantly with fatty marinades, sauces, or different cooking methods like frying.
Health Benefits: A lean protein source that aids muscle building, supports weight management by promoting satiety, and is rich in B vitamins.
Accurate Measurement: For precise tracking, weigh your chicken after it is cooked, as weight is lost during the process.
Comparative Advantage: Chicken breast is significantly leaner and lower in calories than other cuts like thighs and wings.

The Exact Breakdown of 85 Grams of Grilled Chicken Breast

An 85-gram, or 3-ounce, serving of plain grilled chicken breast is a standard reference for many diet plans. This small, yet protein-packed portion is a nutritional powerhouse, providing essential amino acids with minimal fat. While exact calorie counts can vary slightly depending on the source, the average figure is a reliable benchmark for meal planning. The key to maintaining its low-calorie status is to ensure it is cooked without excessive added oils, butter, or heavy marinades. The following provides a detailed look at the macronutrient composition that contributes to its overall energy content.

Calorie Breakdown for 85g Grilled Chicken Breast

Calories: Approximately 128 calories.
Protein: Around 26 grams. The high protein content is why it is so popular for muscle repair and building.
Fat: Roughly 2.7 grams, with less than 1 gram being saturated fat. This makes it a very lean protein choice.
Carbohydrates: 0 grams. As a result, grilled chicken breast has no impact on blood sugar levels, making it suitable for low-carb diets.

Factors Influencing the Calorie Count

The caloric value of your grilled chicken is not a fixed number. Several variables can alter the final nutritional profile of your meal. Understanding these factors allows for better control over your calorie intake.

Cooking Method: While grilling is a low-fat cooking method, other techniques like frying can significantly increase calories due to the added cooking oil.
Added Ingredients: The type of seasoning, marinade, or sauce can dramatically affect the nutritional value. Barbecue sauces, for example, often contain high amounts of sugar and fat.
Skin: Choosing skinless chicken breast is crucial for keeping the calorie count low. The skin is where most of the fat and calories are found. One boneless, cooked chicken breast with skin can have over 100 more calories than its skinless counterpart.
Bone-in vs. Boneless: The type of cut can also slightly impact the nutritional value per gram, although this is less significant than the presence of skin.

Grilled Chicken vs. Other Chicken Cuts: A Comparison

To highlight why grilled chicken breast is often chosen for health-conscious diets, a comparison with other cuts of chicken is useful. The difference in calorie and fat content is notable.


Chicken Cut (100g, cooked)	Calories	Protein (approx.)	Fat (approx.)
Grilled Chicken Breast (skinless)	165	31g	3.6g
Grilled Chicken Thigh (skinless)	179	24.8g	8.2g
Grilled Chicken Wing (skinless)	203	30.5g	8.2g
Fried Chicken Thigh (with skin)	238	~26g	14.2g

As the table shows, chicken breast is the leanest option among the common cuts, providing the highest ratio of protein to calories.

Health Benefits Beyond the Calorie Count

Beyond its low-calorie, high-protein profile, grilled chicken breast offers several health benefits.

Excellent Source of Lean Protein: Essential for building and repairing muscle tissue, making it a favorite for athletes and bodybuilders.
Rich in B Vitamins: It is a good source of B vitamins, including B6 and B3 (Niacin), which are crucial for energy metabolism and overall cellular function.
Supports Weight Management: The high protein content promotes feelings of fullness, which can help reduce overall calorie consumption.
Heart-Healthy Choice: Compared to fattier cuts or fried options, grilled chicken breast is lower in fat, particularly saturated fat, making it a heart-healthy alternative.
Versatile and Convenient: Easy to prepare and can be incorporated into a wide variety of meals, from salads to stir-fries, simplifying meal planning for a healthy diet.

Tips for Calculating and Controlling Calories

To accurately track the calories in your grilled chicken, it's important to be mindful of your preparation. Here are a few tips:

Use a Food Scale: Weigh your chicken after cooking. Raw chicken loses moisture during the grilling process, so cooked weight is more accurate for nutritional data.
Mind Your Marinade: Choose low-sugar, low-fat marinades or use simple herbs, spices, and a small amount of olive oil for flavor.
Avoid Excess Oil: If using oil to prevent sticking, use just enough and opt for heart-healthy fats like extra virgin olive oil.
Use Nutrition Tracking Apps: Many apps can calculate calories based on the weight of the meat and the cooking method, taking the guesswork out of the process.

Conclusion

Understanding how many calories are in 85 grams of grilled chicken breast provides a clear foundation for managing your diet. At approximately 128 calories, this lean protein source is an excellent choice for fitness enthusiasts and those focused on weight management. By being mindful of preparation techniques, such as avoiding excessive oils and opting for skinless cuts, you can maintain its high-protein, low-calorie profile. This not only makes it a nutritious and satisfying meal component but also offers a host of health benefits, including enhanced energy metabolism and muscle support. A simple grilled chicken breast can be a powerful tool in achieving your health and fitness goals.

Additional Resources

For more information on nutritional values and reliable food data, consult reputable sources such as the USDA Food and Nutrition Information Center.

USDA Food and Nutrition Information Center: Your authoritative source for comprehensive food and nutrition information.

Frequently Asked Questions

Yes, adding marinades can increase the calorie count, especially if they contain sugar, oil, or other high-calorie ingredients. For lower-calorie options, use simple herb and spice blends.

An 85-gram serving of grilled chicken breast contains approximately 26 grams of protein. This makes it an excellent source of lean protein for muscle building and satiety.

Yes, grilled chicken breast is a much better option for weight loss. It is significantly lower in calories and fat compared to fried chicken, which is prepared with batter and oil.

A 3-ounce (85g) serving is often used as a standard reference in nutritional guidelines, aligning with the typical portion size suggested by health organizations for a balanced meal.

Yes, removing the skin is one of the most effective ways to reduce calories and fat. The skin is high in fat, and its removal dramatically decreases the overall calorie count.

Yes, grilled chicken breast is a fantastic protein source for a ketogenic diet. It contains zero carbohydrates, with its calories primarily from protein and minimal fat.

To add flavor without extra calories, use a variety of herbs, spices, lemon juice, or vinegar. You can also create a light marinade with a small amount of olive oil and plenty of spices.