How Many Calories are in Chicken Breast with Mustard Sauce?

November 30, 2025 •

3 min read

A plain, skinless, and boneless chicken breast contains approximately 165 calories per 100 grams, but adding a mustard sauce dramatically changes the final nutritional profile. How many calories are in chicken breast with mustard sauce? The answer depends on the sauce's specific ingredients and the cooking method used for the chicken.

Quick Summary

The calorie count for chicken breast with mustard sauce varies significantly based on the sauce's components and preparation. Factors like the inclusion of cream, butter, or sugar-based honey can increase the total calories, fat, and carbohydrates. An understanding of these variables is key to managing your dietary intake.

Key Points

Ingredient Impact: The calorie count depends on the sauce ingredients; creamy sauces with butter and heavy cream add more calories than simple mustard and broth sauces.
Plain Chicken is Low-Calorie: A standard 100g serving of cooked, skinless chicken breast is lean and provides about 165 calories.
Cooking Method Matters: Grilling, baking, or boiling chicken breast keeps the base meal low-calorie, whereas pan-frying increases total fat and calories.
Honey vs. Plain Mustard: Honey mustard contains more calories and sugar than simple yellow or Dijon mustard, which are naturally very low in calories.
Portion Control is Key: Even with a lighter sauce, managing your serving size is important for overall calorie management.
Healthier Substitutions: Using Greek yogurt, low-fat sour cream, or broth can create a creamy texture with fewer calories than heavy cream and butter.

The Calorie Breakdown: From Plain to Creamy

Understanding the calories in chicken breast with mustard sauce requires looking at each component individually. The base of the dish, the chicken breast itself, is a lean protein source. However, the sauce is where most of the calorie fluctuations occur, turning a healthy meal into a calorie-rich one depending on the ingredients. By learning what influences the final count, you can make informed choices about your meals.

Plain Chicken Breast Calories

A standard 100-gram (approx. 3.5 oz) serving of cooked, skinless, and boneless chicken breast contains about 165 calories, 31 grams of protein, and 3.6 grams of fat. This makes it an excellent, low-calorie foundation for a healthy meal. The cooking method for the chicken also plays a role; baking, grilling, or boiling adds minimal calories, while pan-frying in oil or butter will increase the fat content.

Mustard Sauce Calorie Variations

The mustard sauce's calorie count is not static. A simple, low-calorie sauce using just prepared mustard, chicken broth, and herbs will add very few calories. In contrast, a creamy, restaurant-style sauce made with heavy cream and butter can easily double or triple the calories of the meal.

Here are some common mustard sauce ingredient variations and their impact:

Simple Dijon or Yellow Mustard Sauce: Prepared mustards like Dijon or plain yellow mustard are very low in calories, with around 7-10 calories per tablespoon. A sauce using a tablespoon or two with some broth will add negligible calories.
Honey Mustard Sauce: The inclusion of honey and often mayonnaise significantly increases the sugar and fat content. Honey mustard can contain around 279 calories per 100 grams, making it a high-calorie addition.
Creamy Mustard Sauce: These sauces, rich with heavy cream, butter, and sometimes cheese, are the most calorie-dense. Recipes can range anywhere from 242 to over 450 calories or more per serving, even before accounting for the chicken, depending on the richness.

Cooking Methods and Their Impact

Choosing the right cooking method for your chicken and sauce can be the most effective way to control the overall calorie count. Consider the following options:

Grilling or Baking: These dry-heat methods are ideal for minimizing added fat. Cooking the chicken breast plain and then topping it with a light mustard sauce is the healthiest approach.
Pan-Frying: This method involves cooking the chicken in oil or butter, which increases the calorie and fat content. This is a common starting point for many creamy mustard sauce recipes, where the pan is later deglazed to create the sauce.
Slow Cooking: Using a slow cooker with a low-fat sauce is another excellent way to create a tender, flavorful dish without excess calories.

Comparison of Calorie Counts for Chicken and Mustard Sauce

To illustrate the calorie difference, let's compare a 100-gram serving of cooked chicken breast prepared in three different ways. The sauce estimates are based on typical recipe proportions for a single serving.


Meal Variation	Chicken Breast (100g)	Mustard Sauce Estimate	Total Calories (Approx.)
Plain Grilled	165 kcal	0 kcal	165 kcal
With Simple Dijon Sauce	165 kcal	15 kcal (2 tbsp plain Dijon + broth)	180 kcal
With Creamy Dijon Sauce	165 kcal	185 kcal (using cream, butter, wine)	350 kcal
With Honey Mustard Sauce	165 kcal	100 kcal (approx. 2 tbsp)	265 kcal

Making Healthy Choices

Choosing a lighter mustard sauce is simple when you focus on base ingredients. Instead of cream, use Greek yogurt, low-fat sour cream, or even a thickened chicken broth to achieve a creamy texture with fewer calories. For sweetness, a small amount of maple syrup can replace honey to a degree. Incorporating vegetables into your dish is another strategy. Sautéed mushrooms, onions, or spinach can bulk up the meal and add nutrients without adding significant calories. Remember that portion control is also essential, especially with richer sauces.

Conclusion: A Matter of Ingredients

The number of calories in chicken breast with mustard sauce is highly variable and directly correlates with the sauce's ingredients and the chicken's cooking method. While a plain chicken breast is a low-calorie option, a creamy or honey-based mustard sauce can add hundreds of calories to your meal. For a healthier version, opt for simple Dijon-based sauces or use low-fat substitutions for cream and butter. Being mindful of your ingredients and portion sizes will allow you to enjoy this flavorful dish while staying on track with your nutritional goals. For more detailed nutritional information on chicken, consider resources like Healthline.

Frequently Asked Questions

No, plain Dijon mustard is very low in calories. A tablespoon contains only about 10 calories, so a simple Dijon sauce adds minimal calories to your chicken dish.

To reduce calories in a creamy mustard sauce, substitute heavy cream with Greek yogurt, low-fat sour cream, or a thickened chicken broth. Using less butter or oil for sautéing can also help.

No, the calorie content varies widely. While creamy or honey-based sauces are calorie-dense, simple mustard sauces made with plain mustard, vinegar, and broth are very low in calories.

Grilled chicken is lower in calories because it is cooked without adding extra oil or butter. Pan-frying chicken adds fat and calories during the cooking process, increasing the meal's total energy content.

Incorporating non-starchy vegetables like onions or mushrooms into your chicken and mustard sauce can add nutrients and volume with very few extra calories, contributing to a more filling and balanced meal.

Yes, a mustard sauce can be part of a weight loss diet if you choose a low-calorie version. Opt for a simple Dijon-based sauce rather than a high-fat, creamy one, and focus on overall portion control.

Honey mustard is considerably higher in calories and sugar due to its honey and often mayonnaise content. Plain Dijon mustard is a much lower-calorie alternative.