How Many Carbs Are in Chicken on Keto Diet?

November 16, 2025 •

4 min read

According to the USDA, a 100-gram serving of cooked, boneless, skinless chicken breast contains zero grams of carbohydrates, making it an ideal choice for the keto diet. The crucial distinction, however, lies in how the chicken is prepared, as added ingredients can quickly increase the carb count.

Quick Summary

Plain, unprocessed chicken is a naturally carb-free food and a perfect protein source for the ketogenic diet. The carb content depends entirely on how it is prepared, as batters, breadings, and sugary sauces add carbohydrates. Key considerations include choosing preparation methods and sauces that align with low-carb principles to stay in ketosis.

Key Points

Zero Carbs: Plain, unprocessed chicken contains zero carbohydrates, making it a perfect keto base.
Preparation is Key: Avoid breading, sugary sauces, and flour-based coatings, as these add significant carbs.
Cut Differences: Different cuts of chicken, like breasts vs. thighs, have different fat and protein levels, impacting your macros.
Watch Protein: Excessive protein intake can cause gluconeogenesis, potentially hindering ketosis, so moderate consumption is advised.
Keto-Friendly Cooking: Grill, roast, or bake chicken and use keto-approved marinades and healthy fats.
Fat is Your Friend: Higher-fat cuts like thighs or wings with skin help meet high-fat macro goals on keto.

The Core Truth: Plain Chicken Has Zero Carbs

The most important fact for anyone on a ketogenic diet is that plain, unprocessed chicken meat is a carb-free food. Whether it's a raw, boneless chicken breast or a cooked, skinless thigh, the meat itself provides protein and fat without any carbohydrates. This makes it an incredibly versatile staple for building satisfying, keto-compliant meals. This zero-carb reality applies to all cuts of chicken, including breasts, thighs, wings, and drumsticks, as long as they are prepared without added carbs.

The Impact of Preparation on Carb Count

While the chicken meat itself is carb-free, the preparation method is where hidden carbohydrates can sneak into your meal. Many popular chicken dishes are explicitly not keto-friendly because of high-carb ingredients used during cooking.

High-Carb Traps to Avoid:

Breading and Batter: Traditional fried chicken uses flour or cornmeal for its crispy coating, making it high in carbs and unsuitable for keto.
Sugary Sauces: Sauces like barbecue, teriyaki, and sweet-and-sour are loaded with sugar, which is a form of carbohydrate.
Certain Marinades: Some commercial marinades contain sugar to enhance flavor, so it's vital to read the nutrition labels carefully.

Keto-Friendly Cooking Methods:

Baking, Roasting, and Grilling: These methods use dry heat and naturally keep the chicken carb-free.
Air-Frying: A great alternative to traditional frying that creates a crispy texture without the need for high-carb batter.
Using Healthy Fats: Sautéing or pan-frying chicken in keto-approved fats like olive oil, avocado oil, or butter is highly recommended.

Macronutrient Profiles of Different Chicken Cuts

Not all chicken cuts are created equal when it comes to their fat and protein content. On a ketogenic diet, where fat intake is prioritized, choosing the right cut can help you meet your macro goals more effectively. Leaner cuts are great for weight loss, while fattier cuts provide more energy and satiety.

Chicken Breast: The leanest cut, with the highest protein-to-fat ratio. A 100g serving of cooked, skinless breast contains approximately 31g of protein and only 3.6g of fat. It is an excellent choice for those with a higher protein target or a preference for leaner meat.
Chicken Thigh: Dark meat cuts like thighs offer a higher fat content, which is often preferred on a ketogenic diet. A 100g serving of cooked, skinless thigh provides around 26g of protein and 11g of fat. This higher fat ratio makes it more flavorful and satiating.
Chicken Wings: With the skin left on, wings are one of the fattiest cuts, ideal for meeting high-fat macro requirements. Without skin or heavy sauces, they can be a great keto snack. A 100g serving of skin-on wings can provide a significant boost of fat.

Comparison of Chicken Cuts for a Keto Diet

Here is a side-by-side comparison of common chicken cuts based on their macronutrients per 100g (cooked, skinless, plain):


Cut	Protein (g)	Fat (g)	Carbs (g)	Calories (Kcal)
Chicken Breast	31	3.6	0	165
Chicken Thigh	26	11	0	179
Chicken Wing	30.5	8.1	0	203

Maximizing Chicken on a Ketogenic Diet

To ensure your chicken dishes remain keto-friendly and delicious, consider these strategies:

Use Healthy Fats: Cook chicken with olive oil, butter, coconut oil, or avocado oil to increase fat content and flavor without adding carbs.
Make Your Own Sauces: Create your own sugar-free sauces or marinades using herbs, spices, and fats. A creamy garlic-parmesan sauce or a spiced rub can add tremendous flavor.
Focus on Flavor from Herbs and Spices: Seasonings like garlic powder, onion powder, paprika, cumin, and cayenne pepper are carb-free ways to elevate any chicken dish.
Combine with Low-Carb Veggies: Pair chicken with keto-friendly vegetables like broccoli, cauliflower, spinach, or zucchini for a balanced meal.
Add Keto-Friendly Toppings: Top your chicken with high-fat items like cheese, bacon, avocado, or a creamy sauce to boost satiety.

Can You Overdo Protein on Keto?

It is possible to consume too much protein on a ketogenic diet, which can potentially hinder ketosis. The body can convert excess protein into glucose through a process called gluconeogenesis, raising insulin levels and suppressing ketone production. The key is moderation and balance, not elimination. Most keto plans recommend keeping protein moderate, aiming for approximately 20-30% of daily calories. The exact amount depends on your individual goals, activity level, and lean body mass. Listen to your body and track your macros to find the right balance for you.

Conclusion

In summary, plain chicken is a zero-carb, high-protein food perfectly suited for the keto diet. The number of carbohydrates it contains is entirely dependent on the preparation method and any ingredients added during cooking. By avoiding sugary marinades, breading, and high-carb sauces, and instead focusing on keto-friendly cooking methods and flavorings, you can confidently enjoy chicken as a foundational part of your ketogenic lifestyle. To optimize for ketosis, remember to choose the right cut for your fat and protein needs and monitor your overall intake to maintain the proper macro balance.

For more great ideas on how to prepare low-carb chicken, you can explore many resourceful recipes keto chicken recipes.

Frequently Asked Questions

No, traditional fried chicken is not keto-friendly because the breading or batter used in its preparation is high in carbohydrates.

Yes, you can eat chicken daily on a keto diet. However, it's important to monitor your portion sizes and overall protein intake to ensure it doesn't lead to excessive protein consumption, which could disrupt ketosis.

Chicken thighs and wings are often considered the best cuts for a ketogenic diet because they have a higher fat content than breast meat, helping you meet your fat macro goals more easily.

No, chicken skin does not contain carbohydrates, but it significantly increases the fat and calorie content of the meal.

No, most store-bought or fast-food chicken nuggets are breaded with flour or grains and therefore not keto. You can, however, make a keto-friendly version at home using low-carb coatings.

The best methods are baking, grilling, roasting, and air-frying, as they don't require high-carb coatings. Use keto-friendly fats like butter or olive oil for flavor.

To increase fat content, use chicken thighs or wings with the skin on, cook with butter or oil, and add high-fat toppings like cheese or avocado.