Nutrition and Your Plate: How Many Calories Are in 40g of Grilled Chicken Breast?

November 11, 2025 •

3 min read

According to nutrition data, a 40-gram portion of cooked, skinless chicken breast contains approximately 66 calories. This low-calorie, high-protein food is a fundamental component of many health-focused diets and a key factor for anyone asking how many calories are in 40g of grilled chicken breast.

Quick Summary

A 40g serving of grilled, skinless chicken breast provides roughly 66 calories and 12g of protein, making it an excellent lean protein source for weight management and muscle building.

Key Points

Low-Calorie Protein: A 40g portion of plain, grilled, skinless chicken breast contains approximately 66 calories.
High in Protein: This small serving provides a substantial 12 grams of protein, essential for muscle health and satiety.
Supports Weight Management: The high protein content promotes feelings of fullness, helping to reduce overall calorie intake throughout the day.
Lean Meat Option: Removing the skin and grilling minimizes the fat content, making it a very lean and heart-healthy choice.
Versatile and Flavorful: Grilled chicken can be incorporated into a wide variety of healthy dishes, from salads to stir-fries, making it easy to include in your diet.
Maximizing Nutrition: Pair grilled chicken with fiber-rich vegetables and use healthy, low-fat marinades to create a well-rounded and nutrient-dense meal.

The Nutritional Breakdown of 40g of Grilled Chicken Breast

When it comes to meal planning and calorie counting, understanding the specific nutritional value of your food is crucial. For a 40-gram serving of plain, grilled, skinless chicken breast, the numbers are impressive for those focused on a lean diet. This small portion offers a concentrated source of protein with minimal fat and no carbohydrates.

Macronutrient Profile

Calories: 66 calories
Protein: 12 grams
Total Fat: 1 gram
Saturated Fat: 0.4 grams
Carbohydrates: 0 grams

This breakdown reveals why grilled chicken breast is a staple for athletes and dieters alike. The high percentage of calories from protein (around 79%) means it is incredibly satiating, helping to control appetite and prevent overeating.

Vitamin and Mineral Content

Beyond its macronutrient composition, 40g of grilled chicken breast also contributes to your daily intake of important vitamins and minerals.

Niacin (Vitamin B3): Important for converting food into energy.
Vitamin B6: Crucial for red blood cell formation and metabolism.
Selenium: An antioxidant that protects against cell damage.
Phosphorus: Works with calcium to support strong bones and teeth.

Maximizing Health Benefits: Preparation Techniques

While grilled chicken breast is inherently healthy, the way it's prepared can drastically alter its final nutritional value. To keep your meal as clean and beneficial as possible, follow these tips.

Remove the Skin: Always opt for skinless chicken breast before cooking. Chicken skin contains a significant amount of saturated fat and calories.
Choose Healthy Marinades: Enhance flavor without adding excess calories by using homemade marinades. A simple mix of lemon juice, fresh herbs (like oregano and rosemary), garlic, and a small amount of olive oil is an excellent choice. Avoid sugar-heavy BBQ sauces or creamy dressings.
Mindful Grilling: Be cautious not to overcook or char the chicken, as this can lead to the formation of harmful compounds called heterocyclic amines (HCAs). Cooking at a lower, more controlled temperature and flipping frequently can help prevent this.
Portion Control: A 40g portion is relatively small, so ensure your overall meal is balanced with other components. A good rule of thumb is to have your protein occupy about a quarter of your plate.

Incorporating Grilled Chicken into Your Diet

Grilled chicken breast is remarkably versatile and can be used in a variety of dishes to keep your meals interesting and delicious.

In Salads: Add sliced or diced grilled chicken breast to a fresh salad with leafy greens, vegetables, and a light vinaigrette for a filling, low-calorie lunch.
In Wraps: Create a high-protein wrap by combining shredded grilled chicken with mixed greens and veggies in a whole-wheat tortilla.
In Stir-Fries: Toss strips of grilled chicken breast into a vegetable stir-fry with a light soy or teriyaki sauce for a quick and healthy dinner.
As Kabobs: Skewer chunks of grilled chicken with bell peppers, onions, and zucchini for a colorful and nutritious meal.

Comparison: Grilled Chicken Breast vs. Other Options

To highlight the nutritional advantage of grilled chicken breast, here is a comparison with other popular chicken preparations based on a 40g serving. Values are approximate and can vary based on preparation.


Metric	40g Grilled Chicken Breast	40g Grilled Chicken Thigh	40g Fried Chicken
Calories	~66 kcal	~84 kcal	~120+ kcal
Protein	~12g	~10g	~8g
Total Fat	~1g	~3g	~8g
Saturated Fat	~0.4g	~0.9g	~2g+

As the table shows, grilled chicken breast stands out as the leanest option with the highest protein density, making it the most favorable choice for a calorie-controlled diet. Fried chicken, by contrast, is significantly higher in calories and fat due to the cooking method and breading.

Conclusion

In summary, knowing how many calories are in 40g of grilled chicken breast confirms its status as a nutritional powerhouse. At just 66 calories and packed with 12 grams of lean protein, it's an exceptional choice for anyone aiming for a healthy diet, weight loss, or muscle building. By preparing it healthily and incorporating it into a balanced meal with plenty of vegetables, you can enjoy a delicious and satisfying food that directly supports your health and fitness goals. For the most accurate and detailed nutritional information, consult a reliable food composition database like the one provided by Eat This Much.

Resources

Eat This Much - 40 Grams Of Chicken Breast Nutrition Facts

Frequently Asked Questions

A 40-gram portion of plain, grilled, skinless chicken breast typically contains around 66 calories.

For a 40g portion of plain, grilled, skinless chicken breast, you can expect roughly 12g of protein, 1g of fat, and 0g of carbohydrates.

Yes, grilled chicken breast is an excellent choice for weight loss. It is a low-calorie, high-protein food that helps you feel full longer and supports muscle maintenance, both of which are beneficial for weight management.

Yes, cooking chicken breast without the skin significantly reduces the total fat and calorie count, making it a much leaner option for calorie control.

A 40-gram serving of plain, grilled, skinless chicken breast contains approximately 12 grams of high-quality protein.

To add flavor without extra calories, use herbs, spices, lemon juice, or vinegar-based marinades. Avoid sugary or high-fat sauces, which can increase the caloric content.

Pair grilled chicken with fiber-rich vegetables like broccoli, leafy greens, or sweet potatoes. Healthy carbohydrates like quinoa or brown rice are also good options for a complete, balanced meal.

Grilling is one of the healthiest cooking methods for chicken, as it requires little to no added oil, allowing excess fat to drip away. The heat can cause some minor nutrient changes, but overall, it preserves the lean protein content effectively.