How Much Fat is in 6 Ounces of Grilled Chicken?

January 9, 2026 •

4 min read

According to USDA data, a 6-ounce serving of grilled, skinless chicken breast contains significantly less fat than a comparable portion of grilled thigh meat. This variation is crucial for anyone monitoring their fat intake, showing that not all chicken is created equal.

Quick Summary

The exact fat content of a 6-ounce portion of grilled chicken varies significantly based on the cut of meat and whether the skin is included. The leanest choice is a skinless chicken breast, while a thigh with the skin left on contains considerably more fat.

Key Points

Fat Content Varies Greatly: The amount of fat in 6oz of grilled chicken depends entirely on the cut, ranging from 4-6g in skinless breast to 26g or more in thigh meat with skin.
Skin is a Major Factor: The single most effective way to reduce fat is to remove the skin before cooking. Skin-on thighs have more than double the fat of their skinless counterparts.
Grilling is a Lean Method: Grilling is inherently healthier than frying because it allows excess fat to drip away, rather than being absorbed by the meat.
Choose the Right Cut for Your Goals: Skinless chicken breast is ideal for low-fat diets, while thighs offer more flavor and some additional nutrients like iron and zinc.
Healthy Grilling Techniques: Employing methods like trimming excess fat and using low-fat marinades further minimizes the final fat content of your meal.
Not Just About Fat: Both cuts are high in protein and offer valuable vitamins and minerals, contributing positively to a balanced diet.

The amount of fat in grilled chicken is not a single, fixed number. It depends heavily on the specific cut of meat you choose, and whether the skin is left on during cooking. Understanding these differences is key for anyone trying to manage their nutritional intake, whether for weight loss, muscle gain, or general health. Lean, grilled poultry is an excellent source of high-quality protein, but the cut of meat and preparation can drastically change its fat and calorie profile.

The Leanest Option: 6 oz of Grilled Skinless Chicken Breast

For those seeking the lowest possible fat, a 6-ounce boneless, skinless grilled chicken breast is the clear winner. This cut is famous for being a lean protein powerhouse. A single 6-ounce serving contains only about 4 to 6 grams of total fat. Most of this is unsaturated fat, with a small amount of saturated fat. This makes it an incredibly efficient way to get a high dose of protein with minimal calories from fat.

The Darker Side: 6 oz of Grilled Chicken Thigh

Grilled chicken thighs, or dark meat, offer a richer flavor and a more tender texture, but they come with a higher fat content. A 6-ounce portion of boneless, skinless grilled chicken thigh can contain approximately 12 grams of total fat. While still a nutritious choice, the caloric and fat differences are notable when compared to breast meat. The fat in dark meat is what provides its characteristic juiciness and flavor, which many people prefer.

The Impact of Skin: Why It Matters So Much

Cooking with the skin on, even when grilling, dramatically increases the fat content. While the grilling process allows some fat to drip away, the skin itself is a concentrated source of fat. For a 6-ounce portion of grilled chicken thigh with the skin left on, the total fat can jump to around 26 grams, with about 7 grams being saturated fat. The lesson here is simple: if you are monitoring your fat intake, removing the skin is one of the most effective strategies.

Comparison of 6 oz Grilled Chicken Cuts

To put the numbers into perspective, here is a comparison table outlining the key nutritional differences between various 6-ounce grilled chicken cuts.


Chicken Cut	Total Fat (approx.)	Saturated Fat (approx.)	Protein (approx.)
Skinless Breast	4-6 grams	1-2 grams	40-50+ grams
Skinless Thigh	12 grams	4 grams	38-42 grams
Thigh with Skin	26 grams	7 grams	38 grams

The Art of Grilling for Minimal Fat

Your grilling technique can further help reduce the fat content in your chicken, regardless of the cut. Consider these methods:

Use a rack: Grill on a rack to let the fat drip off the meat and into the drip pan below. This prevents the chicken from sitting in its own grease.
Marinate smart: Use low-fat, high-flavor marinades based on herbs, spices, and acid (like lemon juice or vinegar). This tenderizes the meat without adding unnecessary fats.
Trim before cooking: Before marinating or seasoning, take a few moments to trim any visible excess fat from the chicken. This is particularly useful for thighs.
Avoid heavy glazes: Many store-bought glazes are high in sugar and fat. Opt for a simple spice rub or a homemade glaze with minimal added oil.
Don't overcook: Overcooking can dry out lean cuts like chicken breast, leading some to add fats to compensate. Use a meat thermometer to ensure a juicy, perfectly cooked result without needing extra oil.

Health Benefits of Choosing Leaner Grilled Chicken

Choosing leaner cuts like skinless grilled chicken breast offers significant health benefits, especially for those with specific dietary goals.

Promotes satiety: High protein content helps you feel full longer, which is crucial for weight management.
Builds and repairs muscle: The essential amino acids in chicken are vital for muscle growth and repair, making it a favorite for athletes and fitness enthusiasts.
Supports heart health: Lower saturated fat intake can help manage cholesterol levels. Choosing lean cuts helps keep this in check.
Rich in nutrients: Chicken is a good source of vitamins like B6 and B12, and minerals such as selenium and niacin, which support energy metabolism and overall cellular function.

For more detailed nutritional information on food composition, you can refer to the USDA's FoodData Central database.

Conclusion

While a 6-ounce portion of grilled chicken is a healthy, protein-rich meal, its fat content is highly dependent on the cut and preparation. Skinless chicken breast is the leanest option, containing only 4 to 6 grams of fat, while a skin-on thigh can have significantly more. By selecting leaner cuts, removing the skin, and employing smart grilling techniques, you can effectively control your fat intake while still enjoying a delicious and nutritious meal.

Frequently Asked Questions

Yes, especially when using skinless breast meat. A 6-ounce grilled, skinless chicken breast typically contains very little fat, making it an excellent low-fat protein option.

The fat content for a 6-ounce grilled chicken breast can increase with the skin on. While a skinless breast has around 4-6g of fat, a breast with skin will contain a higher amount, though typically still less than a thigh with skin.

No, dark meat is not necessarily unhealthy. While higher in fat and calories, it is also a good source of protein, iron, and zinc. It can be included in a healthy diet with mindful portion control.

Healthy alternatives to oil-based marinades include using a blend of herbs, spices, and acidic ingredients like lemon juice or vinegar. Yogurt-based marinades are also a great way to add moisture and flavor without excessive fat.

Yes, the preparation method is a key factor. Grilling is one of the healthiest methods because excess fat drips away during cooking. This differs significantly from frying, where the chicken absorbs oil.

The fat in chicken is a mix of saturated and unsaturated fats. While saturated fat should be consumed in moderation, unsaturated fats are considered heart-healthy. Chicken also contains some dietary cholesterol, which should be considered as part of your total daily intake.

To reduce the fat in your grilled chicken, always start by trimming any visible fat from the meat. For the leanest result, use skinless breast meat. Use a low-fat marinade and allow the fat to drain off while cooking.