How Much Fat Is in 500 g of Chicken Grilled? A Complete Breakdown

January 10, 2026 •

3 min read

A 500-gram serving of skinless, grilled chicken breast can contain as little as 15-18 grams of fat, while the same amount of grilled thigh meat may contain significantly more, potentially up to 40 grams or higher, illustrating the wide range based on the cut. The total amount of fat in 500 g of chicken grilled depends heavily on the chosen cut and whether the skin is included.

Quick Summary

This article explores the fat content of 500g of grilled chicken, detailing how the cut of meat, the presence of skin, and added ingredients impact the final nutritional profile. It compares lean breast meat versus fattier thigh meat.

Key Points

Cut Matters: 500g of grilled skinless chicken breast has significantly less fat (~18g) than 500g of grilled skinless thigh meat (~41g).
Skin's Impact: Including the skin dramatically increases the fat content, adding a significant amount of saturated fat.
Marinade Awareness: High-fat marinades and excess cooking oil can raise the overall fat count, offsetting the leanness of grilled chicken.
Grilling is Leaner: Grilling is generally a lower-fat cooking method than frying, as it allows fat to render and drain away.
Preparation Control: To minimize fat in your grilled chicken, choose skinless breast meat and opt for simple, low-fat seasonings or marinades.

Understanding the Variables

Determining the precise fat content of 500 g of chicken grilled isn't as straightforward as it seems. The final number is influenced by a few key factors: the cut of chicken used (breast vs. thigh), whether the skin is left on, and what, if anything, is added during the grilling process. By understanding these differences, you can better manage your nutritional intake.

The Lean Option: 500g of Grilled Chicken Breast

Chicken breast is renowned for being a very lean source of protein. When grilled boneless and skinless, the fat content is minimal. According to nutritional data, a 100g serving of cooked, skinless chicken breast has approximately 3.6g of fat. Scaling this up for a 500g portion provides a clear picture.

Total Fat: Roughly 18 grams (3.6g x 5).
Protein: Approximately 155 grams.
Calories: About 825 calories.

This makes grilled skinless chicken breast an ideal choice for those aiming for a high-protein, low-fat diet. The grilling process itself helps render and remove some of the minimal fat that is present.

The Flavorful Choice: 500g of Grilled Chicken Thigh

Chicken thighs are dark meat and contain considerably more fat than breasts, which is why many find them more flavorful and juicy. A 100g serving of cooked, skinless chicken thigh contains approximately 8.2g of fat. For a 500g portion, the numbers change significantly.

Total Fat: Approximately 41 grams (8.2g x 5).
Protein: Around 124 grams [1.8.3, scaled].
Calories: About 895 calories [1.8.3, scaled].

It's important to note that the fat in thighs adds to the total calorie count, but also provides a richer flavor and moister texture. The exact amount of fat can still vary based on the chicken's diet and preparation.

The Skin Factor: A Significant Increase

Leaving the skin on the chicken before grilling dramatically increases the fat content. The skin is a concentrated source of fat, particularly saturated fat. For example, including the skin with a grilled chicken breast can nearly quadruple the fat content.

A 100g serving of grilled chicken breast with skin contains about 7.75g of fat [1.8.3, scaled].
For a 500g portion, this translates to nearly 39g of fat (7.75g x 5), more than double the skinless breast [1.8.3, scaled].

Removing the skin before cooking is one of the simplest ways to reduce the overall fat and calorie load of your grilled chicken.

Beyond the Chicken: Added Ingredients

The cooking method and any added ingredients also play a crucial role. While grilling typically allows some fat to drip away, the use of heavy marinades or excessive oil can increase the final fat content. Conversely, using a simple dry rub or a low-fat marinade can help keep the fat low. Be mindful of:

Marinades: Many pre-made sauces and marinades contain significant amounts of added fats and sugars. Choose lighter, vinegar-based or yogurt-based marinades.
Cooking Oil: Brushing the grill with a small amount of oil is sufficient. Using too much oil, or choosing an oil with a lower smoke point, can add unnecessary fat.
Cooking Time and Temperature: Higher temperatures can lead to greater water dehydration, which can, in some cases, concentrate the remaining nutrients and fats. However, grilling is generally a healthier option than pan-frying, which requires more added oil.

Comparison of 500g Grilled Chicken Cuts


Feature	Skinless Grilled Chicken Breast (500g)	Skinless Grilled Chicken Thigh (500g)
Approximate Total Fat	18 grams	41 grams [1.8.3, scaled]
Saturated Fat	~5 grams	~15 grams [1.8.3, scaled]
Calories	~825 calories	~895 calories [1.8.3, scaled]
Protein	~155 grams	~124 grams [1.8.3, scaled]
Taste/Texture	Leaner, mild flavor; can become dry if overcooked.	Richer, more robust flavor; stays moister due to higher fat content.

Conclusion

The fat content of 500 g of chicken grilled is not a single number but a spectrum based on your preparation choices. Opting for skinless chicken breast will result in the lowest fat count, making it a powerful protein source for lean diets. For those who prioritize flavor and don't mind a higher fat intake, grilled chicken thighs are a delicious option. To keep fat levels minimal regardless of the cut, always remove the skin and be conservative with added oils and high-fat marinades. By making mindful decisions about your chicken cut and preparation, you can control the nutritional outcome of your meal. For more guidance on healthy eating, refer to the Dietary Guidelines for Americans.

Frequently Asked Questions

Skinless grilled chicken breast is significantly lower in fat than skinless grilled chicken thigh. For 500g, the breast has around 18g of fat, while the thigh can have over 40g.

The skin adds a substantial amount of fat. For a 500g portion of grilled breast, leaving the skin on could increase the fat content from roughly 18g to around 39g.

Yes, many pre-made marinades and sauces contain added fats and sugars. Using fatty marinades or excessive oil during grilling can increase the final fat and calorie count.

Grilling allows excess fat to render and drip away from the chicken, which can reduce the overall fat content compared to cooking methods that retain the fat, like frying.

To achieve the lowest fat content, grill 500g of skinless chicken breast without adding excess oil. Using a dry rub or a low-fat, vinegar-based marinade is recommended.

Yes, grilled chicken, particularly skinless breast meat, is considered a low-fat meal and an excellent source of lean protein.

To calculate the fat content, you must consider the cut of chicken (breast vs. thigh), whether the skin is on or off, and any ingredients like oils or marinades that are added during cooking.