Is shredded chicken high in calories? A complete nutrition diet guide

November 10, 2025 •

3 min read

Plain, cooked shredded chicken breast contains only about 165 calories per 100 grams, making it a notably low-calorie and high-protein food. However, the real answer to is shredded chicken high in calories depends heavily on the cut of chicken used and the way it is prepared.

Quick Summary

The calorie count of shredded chicken varies based on the cut and cooking method. Lean cuts like breast are naturally low-calorie, while adding skin, oil, or high-fat sauces can increase it. It's a versatile, protein-rich option for a healthy diet.

Key Points

Cut matters most: Skinless, boneless chicken breast is the leanest and lowest-calorie option for shredded chicken.
Cooking methods vary: Boiling or baking results in the lowest-calorie shredded chicken, while frying adds significant calories.
Sauces add calories: High-calorie sauces like barbecue or mayonnaise can drastically increase the total calorie count of a shredded chicken dish.
Use low-calorie flavor: Herbs, spices, and broth are excellent ways to add flavor without adding extra calories or fat.
Versatile protein source: When prepared correctly, shredded chicken is a high-protein, low-fat ingredient suitable for a variety of healthy meals, from salads to wraps.
Portion control is key: Even lean chicken can contribute to a high-calorie meal if portion sizes are too large.

The Truth About Shredded Chicken Calories

Shredded chicken's caloric value isn't a fixed number but rather a spectrum influenced by several key factors. The primary variables are the cut of chicken and the cooking method employed. For those focused on weight management, understanding these nuances is crucial for keeping calorie counts in check while still enjoying this versatile protein source.

Factors That Impact Shredded Chicken's Calorie Content

Knowing the differences between chicken cuts and preparation styles can significantly change the nutritional profile of your meal. Here's a breakdown of the most influential factors:

The Cut of Meat: The leanest choice is skinless, boneless chicken breast. It contains significantly less fat and fewer calories than dark meat like chicken thighs. One skinless, boneless breast will yield a much lower-calorie result than an equal weight of thigh meat.
Cooking Method: How you cook the chicken before shredding it makes a world of difference. Boiling or poaching chicken is the lowest-calorie option, as it adds no extra fat. Baking or grilling with minimal seasoning and oil also keeps the calorie count low. In contrast, frying, even before shredding, will cause the chicken to absorb oil, dramatically increasing its calorie and fat content.
Added Ingredients: The ingredients used to flavor or moisten the shredded chicken can quickly add calories. While a pinch of salt and pepper is negligible, a creamy, mayonnaise-based dressing or a sugary barbecue sauce can add hundreds of calories to a single serving. Choosing low-calorie seasonings like herbs and spices or using a light broth is a better option for calorie control.
Skin: Cooking with the skin on, even if it's removed before eating, can increase the fat content, as some of it renders into the meat during cooking. For the lowest calorie and fat count, it is best to cook skinless chicken.

Comparison of Shredded Chicken Preparation Methods

The following table illustrates how different choices can alter the calorie count of a standard 3.5-ounce (100-gram) serving of shredded chicken.


Preparation Method	Calorie Estimate (approx.)	Notes on Fat & Flavor
Boiled Chicken Breast (Skinless)	~165 calories	Very low fat, mild flavor, perfect for meal prep.
Baked Chicken Breast (Skinless)	~165 calories	Minimal added fat, good for maintaining moisture.
Boiled Chicken Thigh (Skinless)	~179 calories	Higher fat than breast, more tender and flavorful.
Shredded Chicken with BBQ Sauce	~463 calories (per serving)	High in sugar and calories from the sauce.
Shredded Chicken with Mayo	Varies significantly	Calorie count depends entirely on the amount of mayonnaise used.

How to Make Low-Calorie Shredded Chicken

Creating delicious, low-calorie shredded chicken is simple by following a few key steps:

Choose the right cut: Always start with skinless, boneless chicken breast.
Opt for healthy cooking methods: Boil the chicken in water or broth for maximum leanness. You can also bake it covered in a little broth to keep it moist and flavorful.
Use low-calorie flavor boosters: Instead of creamy or sugary sauces, enhance flavor with:
- Herbs and spices like garlic powder, paprika, and cumin.
- Fresh lemon juice.
- A dash of hot sauce.
- Fat-free Greek yogurt as a creamy binder instead of mayonnaise.
Control portion sizes: Even healthy foods require moderation. A 3-4 ounce serving is generally sufficient for a main meal.

Nutritional Benefits of Shredded Chicken

Beyond being a lean protein source, shredded chicken offers several important health benefits:

High Protein Content: Shredded chicken is packed with protein, which helps build and repair muscle tissue, and keeps you feeling full longer, aiding in weight loss.
Rich in Vitamins and Minerals: Chicken provides essential nutrients like B vitamins (especially B3 and B6), which are vital for energy metabolism and cell function. It also contains selenium and phosphorus.
Versatility: Shredded chicken can be used in a wide variety of healthy dishes, from salads and wraps to soups and tacos, preventing meal boredom and making healthy eating easy.

Conclusion

In conclusion, the question of 'is shredded chicken high in calories?' has a clear answer: it depends entirely on how it's prepared. When opting for lean, skinless chicken breast and using low-calorie cooking methods and seasonings, shredded chicken is a nutritious, low-calorie, and versatile food that can support weight loss and a healthy lifestyle. However, adding skin, oil, or high-calorie sauces can quickly turn a healthy meal into a caloric one. By making conscious choices about the cut and preparation, you can enjoy all the benefits of shredded chicken without derailing your diet.

Frequently Asked Questions

Shredded chicken breast is the healthier choice for a low-calorie diet. It's the leanest cut and contains significantly less fat and fewer calories than chicken thighs.

Boiling chicken does not reduce its inherent calories, but it is one of the lowest-calorie cooking methods because it does not add any extra fat or oil during preparation.

Yes, you can eat shredded chicken daily for weight loss, as long as you prepare it in a low-calorie way, control your portion sizes, and maintain an overall balanced diet.

While the exact amount varies based on density, one cup (150g) of plain shredded chicken can contain approximately 240 calories.

Adding mayonnaise significantly increases the calorie count. For a lower-calorie alternative, consider using non-fat Greek yogurt or a light vinaigrette instead.

The best cooking method is boiling or poaching. You can also bake it with a splash of water or broth to ensure a moist, low-calorie result.

Yes, while many nutrients are retained, high-heat methods like frying can destroy some vitamins, and adding sauces can increase sodium and sugar content.