How many calories in 3.5 oz baked boneless, skinless chicken breast?

October 29, 2025 •

3 min read

According to the USDA, a 3.5-ounce (100-gram) serving of plain, baked boneless, skinless chicken breast contains approximately 165 calories. This nutritional profile makes it a highly valuable source of lean protein for those monitoring their calorie intake. Understanding the calorie content of 3.5 oz baked boneless, skinless chicken breast is essential for meal planning, especially for weight management or muscle building.

Quick Summary

A 3.5-ounce (100-gram) serving of plain, baked boneless, skinless chicken breast contains approximately 165 calories. This lean protein source is primarily composed of protein with minimal fat and no carbohydrates. The final calorie count can vary based on added oils, seasonings, and cooking methods, but baking maintains its low-calorie status.

Key Points

165 Calories: A 3.5-ounce (100g) serving of plain, baked boneless, skinless chicken breast contains approximately 165 calories.
High in Protein: This serving provides about 31 grams of high-quality, lean protein, making it excellent for muscle repair and satiety.
Low in Fat: The fat content is minimal, with only about 3.6 grams per 3.5 oz serving.
No Carbs: It contains zero carbohydrates, ideal for low-carb and keto diets.
Cooking Method Matters: Adding oils, butter, or sauces significantly increases the total calorie count.
Versatile and Healthy: Its nutritional profile makes it a staple for weight management and building lean muscle mass.

Calorie Breakdown of Baked Chicken Breast

At 165 calories per 3.5-ounce (100-gram) serving, a plain, baked, boneless, skinless chicken breast is an excellent source of protein for a relatively low caloric investment. The vast majority of these calories come from its high protein content, with a very small amount derived from fat. This macronutrient distribution is highly beneficial for those aiming to lose weight or build muscle, as protein promotes satiety and muscle growth.

Macronutrient Profile

Beyond the total calorie count, it's helpful to understand the breakdown of macronutrients in this standard serving size.

Protein: A 3.5-ounce serving provides approximately 31 grams of protein, a significant amount that helps build and repair tissue. This is a major reason why chicken breast is so popular in fitness diets.
Fat: With only about 3.6 grams of total fat, the fat content is minimal. It's primarily composed of healthier unsaturated fats, but the overall amount is very low.
Carbohydrates: Boneless, skinless chicken breast contains zero carbohydrates, making it an ideal protein source for those following low-carb or ketogenic diets.

This straightforward profile highlights why it's a staple in many health-conscious meal plans. However, it's crucial to remember that this is for a basic preparation. Adding marinades, sauces, or different cooking methods can change this profile significantly.

Factors Influencing Calorie Count

While the base calorie count for plain baked chicken is reliable, several factors can alter the nutritional information of your final dish. Being aware of these can help you better control your calorie intake.

Cooking Method

Frying: Deep-frying chicken absorbs a large amount of oil, drastically increasing the calorie and fat content. A fried chicken breast could have double or triple the calories of a baked one.
Sautéing: Pan-frying or sautéing in oil or butter will add calories, with the amount depending on how much fat is used. Using a cooking spray or a minimal amount of healthy oil, like olive oil, can help keep this in check.
Grilling and Poaching: Similar to baking, grilling and poaching add minimal calories if done without excessive oil, making them excellent low-calorie cooking options.

Added Ingredients

Oils and Marinades: Even healthy oils, when used in large quantities, can significantly boost calories. Similarly, many store-bought marinades contain added sugars and oils that contribute extra calories.
Sauces and Seasonings: High-sugar barbecue sauces, creamy sauces, and fatty glazes can quickly add calories. Using herbs, spices, and lemon juice for flavor is a low-calorie alternative.

Skin On vs. Skinless

Choosing boneless, skinless chicken breast removes the highest concentration of fat and calories. Cooking a breast with the skin on will add a noticeable amount of fat and subsequently, more calories. A 3.5 oz serving of cooked chicken breast with skin has approximately 197 calories, compared to 165 calories for the skinless version.

Comparison of Chicken Cuts

To provide more context, let's compare the baked boneless, skinless chicken breast to other popular cuts. This can help you make informed decisions based on your dietary goals.


Chicken Cut (100g / 3.5oz, cooked)	Calories	Protein (approx.)	Fat (approx.)
Boneless, Skinless Breast	165	31g	3.6g
Boneless, Skinless Thigh	179	24.8g	8.2g
Boneless, Skinless Drumstick	155	24.2g	5.7g
Boneless, Skinless Wing	203	30.5g	8.1g

As the table clearly shows, the breast is not only the leanest cut in terms of fat, but it also offers the highest protein content per gram, making it the most efficient choice for protein synthesis and weight management.

Conclusion: A Healthy Staple for Any Diet

For anyone monitoring their caloric intake, understanding how many calories are in 3.5 oz baked boneless, skinless chicken breast is crucial. With roughly 165 calories per serving, it stands out as a lean, protein-packed option that is exceptionally versatile. Whether you are aiming for weight loss, muscle gain, or simply a balanced diet, this fundamental nutritional knowledge empowers you to make smarter food choices. By opting for baking or grilling with minimal added fats, you can maximize the health benefits of this popular protein while keeping your calorie count in check..

Bonus Tip: For the most accurate calorie tracking, it's best to weigh your cooked chicken using a food scale, as cooking causes moisture loss, which affects the weight.

Frequently Asked Questions

3.5 ounces is equivalent to 100 grams. This is a standard serving size often used in nutritional data.

Baking with minimal or no added oils does not add a significant number of calories. The calorie count of around 165 for 3.5 oz refers to the cooked state.

Fried chicken breast, especially if it's battered, will have a much higher calorie and fat count due to the oil absorption during cooking. Baking is a much healthier, lower-calorie option.

Yes, it is an excellent source of lean protein. With approximately 31 grams of protein per 3.5 oz serving, it provides a substantial portion of the recommended daily intake.

A 3.5 oz serving of baked boneless, skinless chicken breast contains about 165 calories, whereas a similar serving of boneless, skinless chicken thigh contains about 179 calories due to its higher fat content.

You can use a variety of low-calorie seasonings like herbs, spices, garlic powder, onion powder, lemon juice, or a light spice rub instead of high-fat oils or creamy sauces.

Yes. The calorie count is higher per ounce for cooked chicken because it loses water during the cooking process. Calorie data is typically provided for cooked weight.