How Many Calories Are in a Chicken Breast? Your Guide to Lean Protein

October 4, 2025 •

3 min read

According to the USDA, a 100-gram serving of skinless, cooked chicken breast contains approximately 165 calories. Understanding how many calories are in a chicken breast is a foundational step for anyone focused on nutrition and weight management, from athletes to home cooks.

Quick Summary

The calorie count of a chicken breast depends on its size, preparation method, and whether the skin is included. Explore the factors that impact the final nutritional values and learn how to make healthier choices for your diet.

Key Points

Core Calorie Count: A 100-gram serving of plain, cooked, skinless chicken breast contains approximately 165 calories, making it a lean protein source.
Cooking Method Matters: The preparation method significantly impacts calories; grilling and baking add minimal calories, while frying and adding rich sauces increase them substantially.
Skin Increases Fat: Removing the skin is crucial for a low-calorie meal, as the skin adds significant fat and calories to the breast.
High in Protein: A 100-gram serving provides about 31 grams of high-quality protein, which aids in muscle maintenance and promotes feelings of fullness.
Rich in Micronutrients: Chicken breast is a good source of essential vitamins and minerals, including B vitamins, selenium, and phosphorus.
Weight Management Tool: Due to its high protein and low-fat content, chicken breast is an excellent food choice for those aiming to lose weight or build muscle.

A Closer Look at the Calories in a Chicken Breast

Chicken breast is a popular staple in diets around the world, primarily due to its high protein content and low-fat profile. However, the exact number of calories can change dramatically based on preparation.

Calorie Breakdown by State and Portion

Raw, boneless, skinless chicken breast: A 100-gram (3.5-ounce) portion has roughly 120 calories, with 23 grams of protein and 2.5 grams of fat.
Cooked, boneless, skinless chicken breast: When cooked, moisture is lost, concentrating the nutrients. A 100-gram portion of plain, cooked chicken breast has about 165 calories, 31 grams of protein, and 3.6 grams of fat.
A single cooked breast: Standard commercial chicken breasts are often larger than 100 grams. A typical 172-gram cooked, skinless breast contains around 284 calories, with 53.4 grams of protein.

The Impact of Cooking Method and Skin

The method of cooking and whether you leave the skin on are the two most significant factors affecting the final calorie count.

Cooking Method Comparison

Your cooking technique can add significant calories and fat. Here's a breakdown based on a 100g cooked portion:

Grilled/Baked: Around 165-170 calories. These methods use little to no added fat, preserving the low-calorie profile.
Boiled/Poached: Approximately 150 calories. Similar to baking, boiling adds no extra calories from fat.
Fried (breaded): Can range from 250 to 300 calories or more. Frying in oil and adding breading drastically increases the calorie and fat content.

Skin-On vs. Skinless

Choosing a skinless chicken breast is a simple and effective way to reduce both calories and fat. The skin is where the majority of the fat is concentrated. A 100-gram serving of cooked chicken breast with the skin on can have over 30 calories more than its skinless counterpart. For example, a cooked breast with skin (196g) contains 386 calories, whereas a similarly sized skinless breast has 284 calories. This makes skinless breast a much leaner option for weight management.

Macronutrient Profile and Health Benefits

Beyond calories, chicken breast is prized for its excellent nutritional benefits. It is a complete protein, providing all the essential amino acids your body needs for muscle building, repair, and maintenance. This high-protein content also contributes to feeling full and satisfied, which is beneficial for controlling appetite and managing weight.

Additionally, chicken breast is a good source of several important vitamins and minerals:

B Vitamins (B6 and Niacin): Crucial for energy metabolism and overall nervous system health.
Selenium: An important antioxidant that supports thyroid function.
Phosphorus: Essential for strong bones and teeth.
Zinc and Iron: Support immune function and oxygen transport.

A Simple Guide for Healthy Preparation

Measure Portions: A standard serving is about 3-4 ounces (85-113 grams), roughly the size of a deck of cards. Being mindful of this can prevent overeating.
Use Healthy Cooking Methods: Opt for grilling, baking, air-frying, or poaching to keep calories low. These methods don't require much added fat.
Flavor with Herbs and Spices: Instead of heavy, calorie-rich marinades or sauces, use lemon juice, herbs, and spices to enhance flavor without adding fat and calories.
Pair with Vegetables: Serve chicken breast with a generous portion of non-starchy vegetables to create a filling, low-calorie, and nutrient-dense meal.

Chicken Breast vs. Other Chicken Cuts (per 100g cooked)


Cut	Calories	Protein	Fat
Chicken Breast (skinless)	~165 kcal	~31g	~3.6g
Chicken Thigh (skinless)	~179 kcal	~25g	~8.2g
Chicken Wing (skinless)	~203 kcal	~30.5g	~8.1g

Conclusion

While a baseline 100-gram serving of skinless, cooked chicken breast contains approximately 165 calories, this number is a starting point. By understanding the impact of cooking methods, adding the skin, and monitoring portion sizes, you can accurately track and manage your caloric intake. Its high protein content makes it an excellent choice for satisfying hunger and supporting muscle mass, solidifying its place as a healthy and versatile protein source in a balanced diet. For more detailed information on chicken and its nutritional value, consult reliable sources like the National Chicken Council.

Frequently Asked Questions

Yes, raw chicken breast has fewer calories per 100 grams than cooked. This is because cooking removes water, concentrating the nutrients and calories into a smaller weight. For example, 100g of raw breast has about 120 calories, while 100g of cooked breast has around 165 calories.

Frying a chicken breast significantly increases its calorie count compared to other methods like baking or grilling. The batter and oil absorb into the meat, adding extra fat and calories, often raising the calorie count per 100g to 250-300 or more.

Chicken breast is typically leaner and has fewer calories per 100g than chicken thigh. While both are good sources of protein, the thigh contains more fat and thus has a higher calorie count, making chicken breast the better option for those strictly managing fat and calorie intake.

Yes, chicken breast is an excellent source of high-quality protein. A 100-gram serving of cooked, skinless chicken breast contains approximately 31 grams of protein, making it ideal for muscle building and repair.

A standard serving of chicken breast is typically considered to be about 3 to 4 ounces, or 85 to 113 grams. This is roughly the size of a deck of cards and provides a good balance of protein without excessive calories.

Yes, chicken breast is highly recommended for weight loss diets due to its high protein and low-fat content. The protein helps increase satiety, keeping you full longer and aiding in appetite control.

Plain, skinless chicken breast has zero carbohydrates and no sugar. It is a pure source of protein and fat. Carbohydrates are only added if you use breading, sauces, or certain marinades during preparation.