How many calories are in 100g of cooked chicken breast without skin?

November 12, 2025 •

4 min read

A 100-gram serving of cooked, skinless chicken breast contains approximately 165 calories, making it a highly efficient and lean protein source. This is significantly lower than cuts with the skin on or prepared with added fats, positioning it as a top choice for healthy eating and weight loss goals.

Quick Summary

This article details the calorie and macronutrient breakdown for 100g of cooked, skinless chicken breast, explaining how cooking methods influence the final nutritional value. It provides a comparative table of different chicken cuts and offers practical tips for incorporating this lean protein into a balanced, low-calorie diet.

Key Points

165 Calories per 100g: A standard 100-gram serving of cooked, skinless chicken breast contains approximately 165 calories, a remarkably low figure for such a high-protein food.
High in Protein, Low in Fat: With around 31 grams of protein and only 3.6 grams of fat per 100g, it is an ideal food for building muscle and managing weight.
Cooking Method Matters: The final calorie count is heavily influenced by preparation. Grilling, baking, or poaching adds minimal calories, while frying and heavy sauces can significantly increase them.
Nutritionally Superior to Other Cuts: When compared to darker cuts like thighs and drumsticks, skinless chicken breast offers the most protein and the least fat per 100g.
Excellent for Weight Management: The high protein content promotes satiety, helping to curb appetite and reduce overall calorie intake.
Versatile Meal Prep Option: It is easy to incorporate into a wide variety of low-calorie meals, such as salads, stir-fries, and bowls, making healthy eating accessible.
Cooked vs. Raw Weight: Remember that calorie counts are typically for the cooked weight, as moisture loss during cooking concentrates the calories.

Nutritional Breakdown of 100g Cooked, Skinless Chicken Breast

For many health-conscious individuals, understanding the precise nutritional content of their food is crucial. When it comes to a lean protein like chicken breast, the exact calorie count can vary depending on factors like the cooking method. A standard 100-gram (3.5-ounce) serving of cooked chicken breast without the skin contains about 165 calories.

This low-calorie density is attributed to the meat's lean composition. The macronutrient distribution is highly favorable for those on a high-protein diet, with the majority of the calories coming directly from protein.

Macronutrient Profile

Here is a typical macronutrient profile for a 100-gram portion of cooked, skinless chicken breast:

Protein: Approximately 31 grams. Chicken breast is renowned for its high protein content, which is vital for muscle repair, growth, and overall satiety.
Fat: About 3.6 grams. The fat content is minimal, especially when the skin is removed. It consists of both saturated and unsaturated fats.
Carbohydrates: 0 grams. Chicken is a protein and fat source, with no carbohydrates, making it suitable for low-carb and ketogenic diets.

The Impact of Cooking Methods on Calories

The way you prepare your chicken breast plays a significant role in its final calorie count. While the base value for a neutral cooking method like boiling or grilling is around 165 calories per 100g, adding ingredients can drastically alter this number.

Healthier Cooking Methods

Cooking methods that use little to no added fat are ideal for keeping the calorie count low. Examples include:

Grilling: Cooking on a grill, with minimal oil, results in a flavor-rich meal that stays close to the baseline calorie count.
Baking or Roasting: Using the oven requires very little added fat, making it an excellent method for low-calorie meal prep.
Boiling or Poaching: Cooking in water or broth adds no extra calories and keeps the meat moist.

Calorie-Increasing Cooking Methods

Conversely, some preparation styles can increase the calorie content substantially:

Frying: Battering and deep-frying chicken can increase the calorie count to well over 200 calories per 100g due to the oil absorption.
Sauces and Marinades: While flavorful, many store-bought sauces and marinades are high in sugar, oil, and sodium, which can add a significant number of hidden calories.

Comparison of Chicken Cuts

It is also beneficial to compare chicken breast to other popular cuts to see why it is a top choice for lean protein.


Chicken Cut (Cooked, 100g)	Calories	Protein (g)	Fat (g)
Skinless Chicken Breast	165	31	3.6
Skinless Chicken Thigh	209	26	11
Skinless Chicken Drumstick	172	28.3	5.7

As the table demonstrates, chicken breast is the leanest option among the common cuts, containing the most protein and the least amount of fat per 100-gram serving. This makes it a nutritional powerhouse for those seeking maximum protein per calorie.

Practical Tips for Your Meal Prep

For those looking to build muscle, lose weight, or simply eat a healthier diet, incorporating cooked, skinless chicken breast is a straightforward strategy. To maximize its benefits, consider these tips:

Portion Control: A food scale can help ensure accuracy in calorie counting, as chicken breasts vary in size. A standard serving is often considered 3 to 4 ounces (85 to 113 grams), which is about the size of a deck of cards.
Flavor without the Calories: Instead of fatty sauces, use herbs, spices, lemon juice, or low-sodium soy sauce to add flavor. Cooking methods like grilling or baking naturally enhance the chicken's taste.
Pair with Nutritious Sides: Combine your chicken with high-fiber, low-calorie vegetables and whole grains to create a balanced, filling meal.

Conclusion

For individuals focused on health and fitness, understanding how many calories are in 100g of cooked chicken breast without skin is fundamental. At approximately 165 calories, this versatile food offers a high-protein, low-fat foundation for countless meals. By choosing healthier cooking methods and being mindful of portion sizes, you can effectively leverage its nutritional profile to support your dietary goals. This information empowers you to make informed decisions and build a balanced, nutritious eating plan. For more detailed nutrient data, including micronutrient information, reputable sources such as the USDA's FoodData Central are excellent resources.

The Difference Between Raw and Cooked Calories

A common point of confusion is the difference in calorie count between raw and cooked chicken. The discrepancy arises from the cooking process, during which chicken loses a significant amount of its water content. For example, 100g of raw, skinless chicken breast contains roughly 112 calories. Once cooked, that same piece of meat, now weighing less due to moisture loss, contains a higher concentration of calories per 100g. Therefore, when tracking nutrition, it is important to measure and account for the cooked weight of your food.

Is Skinless Chicken Breast Always the Best Choice?

While skinless chicken breast is generally the leanest and lowest-calorie option, the best choice depends on your specific dietary needs and goals. For those primarily focused on reducing saturated fat and total calories, skinless is superior. However, for an occasional treat or when moisture is a priority, cooking with the skin on and removing it before eating is a good compromise, as much of the fat will render out during cooking.

The Role of Chicken Breast in Weight Loss

The high protein content in skinless chicken breast can be especially beneficial for weight management. Protein promotes satiety, helping you feel fuller for longer and reducing overall calorie intake throughout the day. By replacing higher-calorie, fattier protein sources with lean chicken breast, you can create a calorie deficit more easily, which is key to losing weight.

High-Protein, Low-Calorie Meal Ideas

Grilled Chicken Salad: A simple and refreshing meal, pairing grilled chicken strips with mixed greens, and a light vinaigrette dressing.
Chicken and Vegetable Stir-fry: A quick, low-calorie dinner option. Use a small amount of healthy oil and a low-sodium sauce for flavor.
Shredded Chicken Tacos: Prepare shredded chicken in a crockpot and serve in lettuce cups or whole-grain tortillas with salsa and low-fat toppings.

Frequently Asked Questions

Removing the skin significantly reduces both the fat and calorie content. For instance, a 100-gram portion of skinless chicken breast has approximately 165 calories, whereas the same amount with the skin on can be closer to 200 calories due to the added fat.

Yes, the cooking method has a major impact on the calorie count. Healthier methods like grilling, baking, or poaching add very few extra calories. In contrast, frying or adding creamy sauces and oil can increase the calorie content substantially.

This is because raw chicken loses a significant amount of water during cooking. While the total number of calories in the piece of meat stays the same, the weight decreases, which concentrates the calories and nutrients into a smaller, denser portion.

Yes, skinless chicken breast is an excellent protein source for weight loss. Its high protein content helps increase satiety and keeps you feeling full, which aids in reducing overall calorie consumption.

A 100-gram serving of cooked, skinless chicken breast contains approximately 31 grams of high-quality protein.

Healthy cooking methods include grilling, baking, roasting, boiling, and poaching. These techniques require minimal to no added fat, preserving the meat's lean nutritional profile.

Both are good protein sources, but skinless chicken breast is leaner, with fewer calories and less fat per 100g compared to a skinless chicken thigh, making it the more nutrient-dense option for those focused on calorie and fat reduction.