How much protein and calories are in 1 cup of chicken?

December 8, 2025 •

3 min read

According to USDA data, one cup of cooked, diced chicken breast contains around 231 calories and an impressive 43 grams of protein. However, the exact amounts can vary significantly depending on the cut of meat, the preparation method, and whether the skin is included, making it important to understand the specifics for your dietary needs.

Quick Summary

The protein and calorie content of one cup of cooked chicken varies based on the cut and cooking method. Boneless, skinless breast meat is the leanest option, while dark meat with skin adds more fat and calories. The preparation, such as roasting or stewing, also impacts the nutritional profile.

Key Points

Nutrient Density: A 1-cup portion of cooked, skinless chicken breast offers the highest protein density, with approximately 43 grams of protein and 231 calories.
Cut Matters: Dark meat cuts like thighs and drumsticks contain more fat and therefore more calories than lean breast meat for the same one-cup serving size.
Cooking Method Impact: Boiling or roasting without added oils keeps the calorie count low, while frying or adding fatty sauces significantly increases total calories.
The Skin Factor: Consuming chicken with the skin dramatically increases the fat and calorie content. For a leaner meal, remove the skin before cooking or eating.
Accurate Measurement: Volumetric measurements like cups can be inconsistent; using a food scale to measure by grams provides the most accurate nutrient count.

Nutritional breakdown by chicken part

When calculating your macros, it is crucial to recognize that not all chicken is created equal. The nutritional value of one cup of chicken, specifically the amount of protein and calories, can differ significantly between cuts like the breast, thigh, and drumstick. The primary factor influencing these differences is the fat content; breast meat is generally much leaner than dark meat cuts like thighs and drumsticks.

Lean white meat vs. flavorful dark meat

Chicken Breast: A popular choice for those focusing on low-fat, high-protein diets. A 1-cup portion of cooked, diced, and skinless chicken breast typically provides a substantial amount of protein with minimal fat. This makes it a great staple for meal prep and muscle building. The roasting or boiling method further ensures a clean, low-calorie profile.

Chicken Thighs: This dark meat cut offers a richer flavor due to its higher fat content. While still an excellent source of protein, it comes with more calories. According to USDA data, a cup of cooked, boneless, and skinless chicken thigh meat has 36 grams of protein but also a higher calorie count from the extra fat. If you include the skin, the calorie count increases even more.

Chicken Drumsticks: Similar to thighs, drumsticks are a dark meat option with a higher fat content than breast meat. A cup of cooked, cubed drumstick meat contains around 40 grams of protein, with the total calories split between protein and fat. Choosing to eat the skin significantly increases the calorie and fat intake.

The impact of cooking methods on nutrition

The way you prepare your chicken can have a substantial effect on its final calorie and fat content. Cooking methods like roasting, boiling, and stewing tend to be healthier because they do not require additional oils. In contrast, frying or adding heavy sauces will boost the total calorie count.

Healthy cooking methods

Boiling/Stewing: Often results in a lower-calorie product, especially if you remove the skin before cooking. A cup of stewed, skinless chicken breast contains approximately 211 calories and 41 grams of protein.
Roasting: A popular method that can be done with or without skin. A cup of roasted, skinless chicken breast is lean and high in protein, with around 231 calories and 43 grams of protein. If roasted with the skin, the fat melts and adds calories, even if the skin is later discarded.

Other factors affecting nutrition

With or Without Skin: This is one of the most important considerations. A cup of roasted chicken breast with the skin can contain up to 276 calories, compared to 231 calories for the same cut without skin.
Additives and Sauces: Basting with butter, cooking in oil, or adding creamy sauces will add significant calories. Always factor in these additions when tracking your meal's macros.
Portion Size Accuracy: Using volume measurements like 'cups' can be less precise than using a food scale. The density of chicken can change depending on if it's shredded, cubed, or finely chopped. Using a food scale for grams provides the most accurate data for calorie and protein tracking.

How does one cup of chicken compare?


Feature	1 Cup Cooked Chicken Breast (Skinless)	1 Cup Cooked Chicken Thigh (Skinless)	1 Cup Cooked Chicken Breast (With Skin)
Calories	~231 kcal	~266 kcal	~276 kcal
Protein	~43 g	~36-40 g	~42 g
Fat	~5 g	~10 g	~11 g
Macro Breakdown	79% Protein, 21% Fat	53% Protein, 47% Fat	63% Protein, 37% Fat
Best For...	Calorie-controlled diets, muscle building	Richer flavor, added satiation	Heartier meals, richer flavor (but higher fat)

Conclusion

The protein and calorie content in 1 cup of chicken is not a single, fixed number but rather a range that depends heavily on the cut and cooking method. A cup of skinless chicken breast provides the highest protein-to-calorie ratio, making it the leanest option. Choosing a cooking method that minimizes added fats, such as roasting or boiling, will further help control your total calorie intake. By considering these factors, you can make informed decisions that align with your nutritional goals, whether you are aiming to increase your protein intake or manage your total calories.

For more detailed nutritional information, including vitamin and mineral breakdowns, you can consult the USDA FoodData Central database..

Frequently Asked Questions

No, shredding chicken does not change its nutritional value. The total protein and calories remain the same for a given weight, but the density in a 'cup' can vary based on how tightly it's packed.

Yes, 1 cup of cooked, skinless chicken breast is considered very healthy. It is an excellent source of lean protein, low in fat, and packed with essential vitamins like B6 and minerals like selenium.

Canned chicken can have similar protein content but often contains significantly more sodium. Always check the nutrition label, as calorie counts may vary depending on the packing liquid and additives.

Dark meat, such as from the thigh or drumstick, contains more fat than white breast meat. Since fat contains more calories per gram than protein, this makes dark meat higher in calories.

To reduce calories, choose skinless, white meat cuts, and use low-fat cooking methods like boiling, grilling, or baking. Avoid adding extra oils, butter, or high-calorie sauces.

For lean breast meat, the ratio is very high, with about 80% of calories coming from protein. For dark meat, the ratio is lower due to higher fat content, with about 53% of calories from protein.

Measuring by cups can be a rough estimate, but it's not the most accurate method. For precise calorie and protein tracking, a food scale is recommended because the weight of a 'cup' can vary based on whether the chicken is shredded, cubed, or packed tightly.