How Many Carbs Does a Baked Chicken Breast Have?

November 26, 2025 •

4 min read

According to the USDA, a plain, boneless, and skinless baked chicken breast contains zero grams of carbohydrates. This makes it an ideal food for anyone on a low-carb diet, including keto, or simply looking to increase their protein intake without adding carbs.

Quick Summary

A plain, skinless baked chicken breast has no carbohydrates, offering a rich source of lean protein. Any carbs found in chicken are typically from added seasonings, marinades, or breading. This versatile, zero-carb protein is perfect for various dietary goals, from weight management to muscle building.

Key Points

Zero Carbs: A plain, boneless, skinless baked chicken breast contains 0g of carbohydrates.
Additives Add Carbs: The only source of carbohydrates comes from added ingredients like breading, sugary sauces, or certain marinades.
High in Protein: Chicken breast is an excellent source of lean protein, which is essential for muscle repair and satiety.
Nutrient-Dense: It provides key nutrients like B vitamins, selenium, and phosphorus.
Diet-Friendly: Perfect for keto, paleo, and other low-carb eating plans when prepared simply.
Preparation Matters: Use carb-free flavorings like herbs, spices, garlic, and olive oil to keep your dish low-carb.

The Zero-Carb Truth About Plain Chicken Breast

When prepared without starchy additives like breading or sugary marinades, chicken is naturally free of carbohydrates. A baked, boneless, and skinless chicken breast is one of the purest forms of protein you can eat. The absence of carbs makes it a cornerstone ingredient for many diet plans, including the ketogenic, paleo, and Atkins diets.

Glycogen, the form of carbohydrate stored in animal muscle tissue, is broken down into lactic acid soon after an animal is butchered. This leaves meat with functionally zero carbohydrates by the time it is cooked and consumed. This biological process is why pure meat, including chicken, is considered a zero-carb food.

Factors That Add Carbs to Your Chicken

While the chicken breast itself is carb-free, the way it is prepared can dramatically change its nutritional profile. For those monitoring their carb intake, it is crucial to pay attention to your cooking methods and any additional ingredients.

Here are some common ways carbs can be introduced:

Breading: Flour, breadcrumbs, or cornstarch used for coating chicken before baking or frying are significant sources of carbohydrates.
Marinades and Sauces: Many commercial marinades, barbecue sauces, and glazes contain sugar, high-fructose corn syrup, or molasses, which add a considerable amount of carbs.
Seasoning Mixes: Some pre-made spice blends and rubs can contain hidden sugars or starchy fillers to prevent caking.
Glazes: Sweet, sticky glazes often contain ingredients like honey, brown sugar, or fruit juice, all of which are loaded with carbs.

Nutritional Breakdown of Baked Chicken Breast

Beyond being a carb-free protein, a baked chicken breast is packed with other essential nutrients. A typical 3.5-ounce (100-gram) serving of skinless, boneless baked chicken breast provides a robust nutrient profile, making it a healthy addition to any meal.

Key Nutrients in a 100g Serving

Protein: Approximately 31g, which is vital for muscle repair and growth.
Fat: Around 3.6g, with a low amount of saturated fat.
B Vitamins: A good source of niacin, Vitamin B6, and Vitamin B12, which support energy production and brain function.
Minerals: Provides essential minerals like selenium, phosphorus, and potassium.

Comparison: Plain vs. Battered Baked Chicken

To illustrate the impact of preparation, consider the difference between a simple baked breast and one prepared with a carb-heavy coating.


Feature	Plain Baked Chicken Breast	Breaded Baked Chicken Breast
Carbohydrates	0g (per 100g)	~6-9g or more (per 100g), depending on coating
Protein	High (around 31g per 100g)	High (but slightly less by percentage)
Fat	Low (around 3.6g per 100g)	Higher due to oils and breading additives
Calories	Lower (around 165 kcal per 100g)	Higher (can easily double)
Dietary Suitability	Keto, Paleo, Whole30, Low-Carb	Not suitable for keto or strict low-carb diets
Best for	Lean protein, weight management, meal prep	Indulgent meals, occasional treat

Cooking Methods to Keep Your Chicken Carb-Free

If you want to maintain the zero-carb status of your baked chicken breast, there are several simple methods you can use to add flavor without adding carbs. The key is to rely on herbs, spices, and naturally carb-free ingredients.

Use Dry Rubs: Mix your own seasoning blends using spices like paprika, garlic powder, onion powder, and black pepper. Avoid pre-made mixes that might contain hidden sugars.
Herb and Citrus Infusion: Stuff the chicken breast with fresh herbs like rosemary and thyme, and add lemon or lime slices for a burst of flavor.
Garlic and Olive Oil: Mince fresh garlic and mix with olive oil, salt, and pepper for a simple, flavorful marinade. Olive oil is a fat source and contains zero carbs.
Broth Basting: Baste the chicken with a low-sodium chicken broth during baking to keep it moist and add depth of flavor.

Conclusion: A Versatile and Healthy Protein Source

In conclusion, a plain, boneless, and skinless baked chicken breast is a completely carbohydrate-free food. It serves as an excellent, lean source of protein that is suitable for nearly any diet, especially those focused on low-carb and high-protein intake. The introduction of carbohydrates comes from external factors like breading, sugary sauces, and certain marinades. By being mindful of preparation methods and focusing on natural seasonings, you can enjoy all the nutritional benefits of baked chicken without the added carbs. For individuals seeking to manage weight, build muscle, or simply eat healthier, baked chicken breast remains a staple for its clean nutritional profile and versatility.

Tips for Enjoying Carb-Free Baked Chicken

Perfect Seasoning: Create a simple rub with smoked paprika, chili powder, and cumin for a southwestern flair.
Juicy Results: Brine your chicken breast in saltwater for 30 minutes before baking to ensure it stays juicy and tender.
Pair with Veggies: Serve your baked chicken with roasted broccoli, cauliflower, or a large green salad for a complete low-carb meal.
Meal Prep Savior: Cook several chicken breasts at once and shred them for quick additions to salads or omelets throughout the week.
Flavor Boosters: Add a squeeze of fresh lemon juice or a dollop of zero-sugar salsa for extra moisture and flavor without adding carbs.

Frequently Asked Questions

Yes, a plain, baked chicken breast is excellent for a keto diet because it contains zero carbohydrates and is high in protein, fitting perfectly within the diet's macronutrient goals.

The chicken meat itself has no carbs. The skin does not contain carbohydrates either, but it does add fat and calories. The carb count remains zero unless breading or a sugary glaze is used.

To add flavor without carbs, use a variety of seasonings like garlic powder, onion powder, paprika, and black pepper. You can also marinate it in olive oil and lemon juice with fresh herbs like rosemary and thyme.

Yes, all parts of the chicken meat (breast, thigh, wing, drumstick) contain zero carbohydrates when cooked without any additions. Any carbs come from preparation methods, not the meat itself.

Some nutrition data might show trace amounts of carbs, likely from a rounding error or including the small amount of glycogen present before it fully converts to lactic acid. For all practical purposes, plain chicken is considered carb-free.

Yes, fried chicken is significantly higher in carbs because it is typically coated in a breading made from flour or breadcrumbs. Plain baked chicken, on the other hand, is carb-free.

Yes, a plain baked chicken breast is an excellent choice for a low-sugar diet, as it contains no sugar. Just be sure to avoid sugary marinades and sauces during preparation.