How Many Calories Are In an Ounce of Cooked Skinless Chicken Breast?

October 28, 2025 •

3 min read

At approximately 46–47 calories per ounce, cooked skinless chicken breast is a powerhouse of lean protein. Knowing exactly how many calories are in an ounce of cooked skinless chicken breast is crucial for precise meal planning and achieving your fitness goals.

Quick Summary

A one-ounce serving of cooked skinless chicken breast contains approximately 46 to 47 calories, derived mostly from protein with very little fat. This makes it an ideal lean protein source for diet and weight management.

Key Points

Calorie Count: An ounce of cooked, skinless chicken breast contains approximately 46 to 47 calories.
Macro Breakdown: The calories are primarily from protein (~80%), with minimal fat (~20%) and zero carbohydrates.
Cooking Method: Healthy methods like grilling, baking, and steaming add minimal calories, while frying dramatically increases them.
Lean vs. Dark Meat: Chicken breast is leaner and has fewer calories than chicken thighs, although both are excellent protein sources.
Portion Control: Aim for a standard 3-4 ounce serving of cooked chicken, or about the size of a palm, to manage calorie intake effectively.
Weight Management: Its high protein content helps increase metabolism and promotes a feeling of fullness, which aids in weight loss efforts.
Nutrient-Dense: Besides being a complete protein, chicken breast is also rich in essential nutrients like B vitamins, phosphorus, and selenium.

A Detailed Look at Chicken Breast Nutrition

Cooked skinless chicken breast is a staple in healthy eating and fitness diets for a good reason: it’s incredibly high in protein and low in fat. This nutritional profile makes it an excellent choice for anyone looking to build muscle, lose weight, or simply maintain a balanced diet. But understanding the specific calorie and macronutrient breakdown is key to precise meal planning.

The Calorie Count: Per Ounce vs. Per Serving

When we ask, how many calories are in an ounce of cooked skinless chicken breast?, the answer is around 46 to 47 calories. To put this into perspective, let's look at more common serving sizes. A standard 3.5-ounce (100-gram) serving of cooked, skinless chicken breast contains about 165 calories. This is significantly lower than cuts that include the skin or dark meat, highlighting the importance of your selection.

The Macronutrient Breakdown

The calories in chicken breast come almost entirely from protein and a minimal amount of fat. This is what makes it such a valuable dietary component. In a 3.5-ounce (100-gram) serving, you can expect:

Protein: Approximately 31 grams, making up about 80% of the total calories.
Fat: About 3.6 grams, contributing roughly 20% of the calories.
Carbohydrates: Zero grams, making it a perfect fit for low-carb or ketogenic diets.

Factors That Influence Calorie Count

While the base nutrition is consistent, several factors can alter the final calorie count of your chicken breast. The way you prepare your chicken has a major impact, particularly due to added fats and ingredients.

Common Cooking Methods and Their Effects

Boiling/Steaming: These methods add virtually no extra calories, preserving the chicken's naturally low-fat profile. This is the leanest way to prepare it.
Grilling/Baking: When done with minimal oil, these are also healthy options. However, using marinades or oil will add calories and fat.
Frying: Frying, especially deep-frying, adds a significant amount of fat and calories from the cooking oil and any breading. A skinless breast is no longer a low-fat option once it’s fried.

Chicken Breast vs. Chicken Thigh: A Nutritional Comparison

Understanding the differences between chicken cuts can help you make the best dietary choices. Here is a quick comparison based on a 3.5-ounce (100-gram) serving of boneless, skinless, cooked meat:


Nutrient	Skinless Chicken Breast	Skinless Chicken Thigh
Calories	~165 calories	~170-179 calories
Protein	~31 grams	~26 grams
Fat	~3.6 grams	~7-9 grams
Flavor/Juiciness	Leaner, can be drier	Richer, more flavorful, juicier

For those prioritizing the lowest calorie and fat intake, the breast is the clear winner. However, the thigh's slightly higher fat content can add more flavor and moisture, especially in slow-cooked dishes. Both are excellent sources of protein.

Why Lean Protein Matters for Your Health

Beyond just calories, incorporating lean protein sources like chicken breast offers substantial health benefits.

Supports Muscle Growth and Repair: Protein provides the essential amino acids needed to build and repair muscle tissue, which is vital for fitness enthusiasts and general health.
Aids in Weight Management: High-protein foods promote satiety, helping you feel fuller for longer and reducing overall calorie intake. This is particularly helpful for creating a calorie deficit for weight loss.
Boosts Metabolism: Your body expends more energy digesting protein than it does carbs or fat, a process known as the thermic effect of food (TEF).
Provides Essential Micronutrients: Chicken breast is a good source of B vitamins (B6, B12), phosphorus, and selenium, which play crucial roles in energy production and overall health.

The Importance of Portion Control

While nutritious, overeating any food can lead to excess calorie intake. A standard 3 to 4-ounce serving of cooked chicken breast is often recommended for a single meal. Here are some visual cues to help control your portions without a scale:

The Palm Method: A single serving of cooked chicken is roughly the size of the palm of your hand.
The Deck of Cards: A 3-ounce portion is also comparable to the size of a deck of cards.
Measuring: Using a food scale remains the most accurate method, especially for those tracking macronutrients precisely.

Conclusion

Ultimately, knowing precisely how many calories are in an ounce of cooked skinless chicken breast empowers you to make informed dietary decisions. At 46–47 calories per ounce, it's a remarkably lean and protein-rich food that supports muscle health, weight management, and overall well-being. By choosing healthy cooking methods and practicing portion control, you can fully leverage the nutritional benefits of this versatile ingredient in your diet.

Frequently Asked Questions

The calorie density of chicken breast increases during cooking because it loses water weight, concentrating the nutrients. A 100g serving of cooked chicken will have more calories than a 100g serving of raw chicken, but the total calories in the piece of meat remain the same unless you add oil or other high-calorie ingredients.

Both chicken thighs and breasts are healthy, lean protein sources. However, chicken breast is lower in calories and fat, while chicken thighs offer more flavor, moisture, and a higher content of certain micronutrients like iron and zinc.

A standard serving for weight loss is typically 3 to 4 ounces of cooked chicken breast per meal, combined with fiber-rich vegetables and complex carbohydrates for a balanced diet.

A 3.5-ounce (100g) serving of cooked, skinless chicken breast provides approximately 31 grams of high-quality protein. An ounce would contain about 9 grams of protein.

No, plain cooked chicken breast contains zero grams of carbohydrates. This makes it an ideal food for low-carb and ketogenic diets.

To keep chicken breast moist, try methods like poaching, steaming, or marinating it in low-calorie ingredients like lemon juice and herbs before grilling or baking.

The high protein content in chicken breast promotes satiety, which helps reduce overall calorie consumption. Protein also boosts your metabolism, leading to a higher calorie burn.