How many calories does a cup of cooked chicken breast have?

November 22, 2025 •

3 min read

According to USDA data cited by UR Medicine, a standard cup of roasted, chopped, skinless chicken breast contains approximately 231 calories. The exact number of calories does a cup of cooked chicken breast have depends heavily on how it is prepared and whether the skin is included.

Quick Summary

This article explores the caloric content of a cup of cooked chicken breast, detailing how different cooking methods and the inclusion of skin can alter the final count.

Key Points

Average Calorie Count: A cup of roasted, skinless, chopped chicken breast contains approximately 231 calories.
Cooking Method Matters: The calorie count varies significantly based on preparation; healthier methods like grilling or poaching add minimal calories.
Skin Increases Calories: Cooking with the skin on adds considerable fat and calories compared to skinless options.
Added Ingredients Count: Oils, marinades, and sauces can drastically increase the final calorie content of your chicken breast dish.
Measure for Accuracy: Measuring your cooked chicken by weight can provide a more precise calorie count than a volumetric cup measurement.
High in Protein: Regardless of preparation, chicken breast remains a high-quality source of lean protein, beneficial for muscle and metabolism.

The Calorie Breakdown of Cooked Chicken Breast

When considering how many calories a cup of cooked chicken breast has, it's essential to understand that the number is not static. The preparation method is a critical factor influencing the final calorie total. A standard cup of roasted, chopped, skinless chicken breast is a lean protein source, but variations in cooking technique can lead to notable changes.

Factors Influencing Calorie Content

Several factors contribute to the variability in the calorie count of cooked chicken breast. Being mindful of these elements is key for accurate tracking and meeting dietary goals.

Cooking Method: The technique used to cook the chicken has the most significant impact. Frying, which involves absorbing oil, adds considerable calories compared to healthier methods like grilling or poaching.
Presence of Skin: A skinless breast is the leanest option. Including the skin dramatically increases the fat and calorie content. For example, a cooked breast with the skin on can have a higher calorie count than a skinless one of the same size.
Added Ingredients: The use of cooking oils, marinades, sauces, or breading can quickly raise the calorie count. A creamy sauce or sugary marinade will add extra calories that are not inherently present in the chicken itself.
Piece Size: The calorie count per cup can change depending on whether the chicken is diced, chopped, or shredded. The density of the pieces affects how much meat fits into the cup, altering the total volume and weight.

Calorie Comparison: Roasted vs. Stewed vs. Fried

To better illustrate the differences, consider these approximate calorie counts for a single cup of cooked chicken breast based on the preparation method, as noted in nutritional databases:

Roasted, Skinless, Diced (approx. 140g): 231 calories
Stewed, Skinless, Diced: 211 calories
Stewed, with Skin, Diced: 258 calories
Roasted, with Skin, Diced: 276 calories
Lightly Shredded, Skinless (approx. 150g): 240 calories
Fried (highly variable): The calorie count for fried chicken can vary greatly but is substantially higher than other methods due to the oil absorption.

How to Control Calories in Your Chicken Meals

If you are aiming for the lowest possible calorie count, there are simple strategies you can follow:

Choose Lean Cuts: Always opt for skinless, boneless chicken breast. It is the leanest part of the chicken, providing maximum protein with minimal fat.
Opt for Healthy Cooking Methods: Prioritize poaching, grilling, or baking. These methods do not require added fat and preserve the meat's natural low-calorie state.
Limit Added Fats and Sugars: Cook with non-stick spray or a minimal amount of healthy oil, like olive oil. Season with herbs, spices, and citrus juice instead of high-calorie sauces or heavy marinades.
Control Portion Sizes: While a cup is a common measure, it's also helpful to track by weight. A standard serving is often considered 3-4 ounces (85-113g), which is a smaller portion than a full cup.
Trim All Visible Fat: Before cooking, take a moment to trim any excess fat from the chicken breast. This removes extra calories and saturated fat.

Comparison Table: Cooking Methods and Calorie Impact


Feature	Grilled/Baked (Skinless)	Pan-Fried (With Oil)	Deep-Fried (Battered)
Calorie Impact	Low to Moderate	Moderate to High	Very High
Fat Content	Very Low	Higher (from added oil)	High (significant oil absorption)
Protein per Serving	High (Concentrated)	High (Concentrated)	High (Concentrated)
Primary Goal	Maximizing lean protein	Flavor and texture enhancement	Maximum flavor and crispiness
Healthy Choice	Yes	Moderation is key	No (for low-calorie diets)

Conclusion

A cup of cooked chicken breast is a fantastic source of lean protein, making it a cornerstone of many health-focused diets. The number of calories is not fixed and depends largely on the cooking method and whether the skin is included. By choosing cooking methods like grilling or baking and limiting added fats, you can keep the calorie count low, hovering around 210–235 calories per cup for a skinless, chopped version. For the most accurate tracking, always account for how you prepare your chicken breast. For comprehensive nutritional data, consult authoritative sources like the U.S. Department of Agriculture (USDA).

Frequently Asked Questions

Not necessarily. The calorie difference is minimal and depends more on the weight of the chicken in the cup and how it was cooked. Shredded chicken may pack more densely, but a cup of roasted, skinless shredded chicken generally falls in a similar calorie range as a diced cup.

A 100-gram serving of cooked (roasted), skinless, boneless chicken breast contains approximately 165 calories. This is a useful benchmark for portion control, as many nutrition labels use this serving size.

Frying adds calories because the chicken absorbs the oil used in the cooking process. Deep-frying with batter adds even more calories from both the oil and the breading, substantially increasing the final fat and calorie count.

Yes, skinless chicken breast is an excellent choice for a low-calorie diet. It is a lean protein source that helps with satiety, and when prepared healthily (grilled, baked, or poached), it keeps the calorie count low.

A cup of cooked (roasted), chopped, skinless chicken breast (approx. 140g) contains a significant amount of protein, around 43 grams. This makes it a great option for building muscle and meeting protein goals.

To reduce calories, remove the skin before cooking, use low-calorie cooking methods like poaching or grilling, minimize added oils by using a non-stick pan or cooking spray, and use herbs and spices for flavor instead of creamy or sugary sauces.

Yes, chicken thighs are generally higher in calories than chicken breasts due to a higher fat content. A cooked, skinless chicken breast has approximately 165 calories per 100g, while a skinless thigh has around 179 calories per 100g.