How many calories in a 100g chicken chop? A comprehensive nutritional guide

November 12, 2025 •

4 min read

On average, a 100g serving of boneless, skinless chicken breast, a common option for a "chop," contains approximately 165 calories, while the same size thigh is around 179 calories. This variability means answering the question 'how many calories in a 100g chicken chop?' requires careful consideration of its preparation and cut. Here is a comprehensive breakdown.

Quick Summary

The calorie count for a 100g chicken chop varies significantly depending on the cut of meat and preparation method. Leaner, skinless cuts like breast meat have fewer calories than fattier cuts like thighs or fried versions with batter and skin.

Key Points

Calorie Fluctuation: The calorie count for a 100g chicken chop varies based on the cut of meat and cooking method, from approximately 165 to over 250 calories.
Breast vs. Thigh: Boneless, skinless chicken breast is the leanest cut, offering fewer calories per 100g (~165 kcal) than a skinless thigh (~179 kcal).
Skin Significantly Adds Calories: Removing the skin is an effective way to reduce the fat and total calorie content. A skin-on breast has noticeably more calories than a skinless one.
Cooking Method Impacts Calories: Frying chicken with oil or breading drastically increases the calorie count compared to grilling, baking, or poaching, which require less added fat.
Nutrient-Dense Protein: Regardless of the preparation, chicken is an excellent source of high-quality protein, along with important vitamins and minerals like B vitamins, selenium, and phosphorus.
For Lower Calories, Go Skinless and Lean: For those managing their weight, selecting a boneless, skinless chicken breast and using minimal-fat cooking methods is the most calorie-efficient approach.
"Chop" Is a Broad Term: The term "chicken chop" lacks a standard definition, so specifying the cut (breast, thigh, etc.) and preparation is necessary for an accurate calorie estimation.

Understanding the Calorie Count of a Chicken Chop

The term "chicken chop" can refer to several different cuts and preparations, most commonly a flattened breast or thigh fillet. The calorie count is not a single figure but a spectrum influenced by several key factors. Understanding these elements is crucial for anyone tracking their intake, from fitness enthusiasts to those on a weight loss journey. The main determinants are the specific cut of meat, whether the skin is included, and the cooking method employed.

The Impact of Chicken Cut

Not all chicken meat is created equal when it comes to nutritional content. The difference in fat and protein ratios between cuts directly affects the calorie count per 100g. White meat, like the breast, is significantly leaner than dark meat, such as the thigh.

Chicken Breast: As the leanest part of the chicken, a 100g boneless, skinless, cooked breast contains about 165 calories. This makes it a top choice for low-calorie, high-protein diets.
Chicken Thigh: Darker and more flavorful, a 100g boneless, skinless, cooked chicken thigh has approximately 179 calories. Its higher calorie count comes from a higher fat content, which also contributes to a more tender texture.
Chicken Drumstick: The lower portion of the leg, without the skin, has around 155 calories per 100g, making it comparable to the breast in leanness.

The Calorie Contribution of Skin

One of the biggest factors influencing the final calorie count is whether the skin is left on or removed. Chicken skin is rich in fat and can add a significant number of calories.

A roasted, skin-on chicken breast contains around 197 calories per 100g, a notable increase from the 165 calories of the skinless version.
For a chicken thigh, the calorie count with skin is higher still, reflecting the higher fat content of the darker meat.

Cooking Method: The Game-Changer

The way a chicken chop is prepared can drastically alter its caloric and nutritional makeup. The oil, sauces, and breading used in different cooking techniques add extra calories.

Healthier Methods: Grilling, baking, boiling, and poaching add minimal or no extra fat. A grilled or baked skinless chicken breast will remain close to its base 165 calories per 100g.
Frying and Battering: Frying a chicken chop, especially in batter, can significantly increase its calorie load. A 100g portion of batter-fried chicken can contain over 240 calories, while a heavily breaded fast-food version could be even higher.

Calorie Comparison of 100g Chicken Chop Preparations

To illustrate the calorie variations, here is a comparison table based on a standard 100g serving.


Preparation	Cut	Calories	Protein (g)	Fat (g)
Baked (skinless)	Breast	~165	~31	~3.6
Baked (skinless)	Thigh	~179	~25	~8.2
Roasted (with skin)	Breast	~197	~30	Higher
Pan-fried (light oil)	Thigh	~218	~28	~10.3
Fried (breaded)	Generic	~246	Varies	Varies

Nutritional Profile Beyond Calories

Beyond just calories, chicken is a valuable source of several essential nutrients. The macronutrient composition is what makes it a staple in many healthy diets. Its high protein content is particularly beneficial for muscle repair and satiety.

Key Nutrients in Chicken

A 100g serving of chicken, especially breast meat, offers more than just energy. It is packed with beneficial vitamins and minerals.

Protein: Chicken is a complete protein, meaning it contains all nine essential amino acids necessary for the body. A 100g breast provides over 30g of protein.
Vitamins: It is a good source of B vitamins, including B6 and B12, which are crucial for energy metabolism and brain function.
Minerals: Essential minerals like selenium, phosphorus, and zinc are also present, supporting immune health and cellular function.

How to Prepare a Healthier Chicken Chop

For those aiming to minimize calories without sacrificing flavor, the preparation method is key. Here are some simple tips to make your chicken chop a healthier, more nutrient-dense meal.

Choose Lean Cuts: Opt for boneless, skinless chicken breast for the lowest fat and calorie option.
Trim the Fat: Always remove any visible fat and skin before cooking to reduce calories.
Use Healthy Cooking Methods: Grill, bake, poach, or steam your chicken. These methods use little to no added fat.
Flavor with Herbs and Spices: Instead of heavy sauces or fatty marinades, use fresh herbs, lemon juice, garlic, and spices to add flavor. You can find many recipes for delicious, healthy chicken dishes, such as this lemon and herb baked chicken.
Watch the Portion Size: A 100g (3.5oz) serving is a standard portion. Be mindful of serving sizes when tracking calories.

Conclusion

The calories in a 100g chicken chop are not a fixed number but vary significantly based on the cut and cooking method. A skinless, cooked chicken breast offers the lowest calorie count at around 165 calories, while a skin-on or heavily fried version can easily push that number over 250 calories. For a lean, protein-packed meal, choose a skinless cut and opt for healthy cooking methods like grilling or baking. Understanding these variables allows you to make informed decisions and enjoy chicken as part of a balanced and healthy diet.

Frequently Asked Questions

The average calorie count depends on the cut and preparation. For a cooked, boneless, skinless 100g breast, it's about 165 calories, while a thigh is closer to 179 calories.

Yes, leaving the skin on significantly increases the calorie count. For example, a 100g portion of roasted breast with skin has approximately 197 calories, compared to 165 for the skinless version.

A 100g portion of batter-fried chicken contains approximately 246 calories, which is a considerable increase from a grilled or baked skinless chop.

Chicken breast is the better option for a low-calorie diet. It is a leaner cut with less fat and fewer calories per 100g than chicken thigh.

Healthy cooking methods that add minimal calories include grilling, baking, poaching, and steaming. These techniques help preserve the chicken's natural nutritional value.

Yes, a 100g serving of chicken is an excellent source of protein. A 100g cooked breast provides about 31g of high-quality protein.

To reduce calories, use boneless, skinless chicken breast, trim any visible fat, and opt for low-fat cooking methods like grilling or baking. Flavor with herbs and spices instead of heavy sauces or batter.