Nutrition Diet: How many calories are in 400 g of cooked chicken breast?

October 28, 2025 •

3 min read

A 400 g portion of plain, roasted, skinless chicken breast contains approximately 660 calories, making it a high-protein, relatively low-fat option for many diets. Understanding how many calories are in 400 g of cooked chicken breast requires considering various factors beyond the raw meat itself, including the preparation method and whether the skin is included.

Quick Summary

The calorie count for 400g of cooked chicken breast varies based on preparation, but a plain, skinless portion is around 660 calories. The total can increase with skin, oil, or sauces. This nutritional guide details the calorie breakdown, macronutrient profile, and cooking factors that influence the final value, providing clear data for diet planning.

Key Points

Baseline Calories: A 400 g serving of plain, roasted, skinless chicken breast contains approximately 660 calories.
Cooking Method Matters: The calorie count is highly dependent on preparation; frying adds significant calories, while grilling or boiling keeps it low.
Skin Adds Fat: Chicken breast cooked with skin has a higher fat and calorie content compared to its skinless counterpart.
High Protein Source: 400 g of cooked chicken breast is an excellent source of protein, providing around 124g.
Cooking Concentrates Calories: Cooked chicken has more calories per gram than raw chicken because it loses water during the cooking process.
Versatile and Lean: Cooked chicken breast is a low-carb, high-protein food suitable for various dietary needs when prepared without excessive added fat.

Understanding the Calorie Content of Cooked Chicken Breast

Chicken breast is a popular dietary staple, especially for those focusing on high protein intake and low fat. While raw, skinless chicken breast contains approximately 120 calories per 100g, the calorie density increases when cooked due to water loss. For a 400 g serving of cooked, roasted, skinless chicken breast, the calorie count is typically estimated at 660 calories. This figure serves as a benchmark, but the final value can change based on several variables.

The Impact of Cooking Method and Ingredients

Not all cooked chicken breast is created equal. The way you prepare your chicken can significantly alter its calorie and fat content. Methods that require little to no added fat, such as grilling, roasting, or boiling, will keep the calorie count closest to the baseline figure. Conversely, adding oil, using a batter, or opting for a high-fat sauce can increase the calorie total substantially.

Common cooking methods and their effect:

Grilling/Baking: These methods typically add minimal to no fat, preserving the lean nature of the chicken breast. Using a rack for baking allows excess fat to drip away, further reducing the fat content.
Boiling/Poaching: Cooking in water also results in a low-calorie preparation. While some flavor can be lost, this is one of the leanest ways to cook chicken breast.
Pan-Frying: The use of cooking oil or butter in a pan adds extra calories and fat. The amount added depends entirely on the quantity of oil used.
Frying (Deep-Fried): This method involves submerging the chicken in hot oil, often with a breading or batter. This is the highest-calorie option, as the chicken absorbs a significant amount of fat from the oil.

Macronutrient Breakdown for 400g

In addition to calories, it's helpful to know the macronutrient profile of a 400g serving of cooked chicken breast, particularly when tracking protein and fat intake.

For a 400g portion of plain, roasted, skinless chicken breast, the breakdown is as follows:

Protein: ~124g
Fat: ~14g
Carbohydrates: 0g

This high protein content and very low carbohydrate level make it a foundational component of diets focused on muscle building, weight loss, and low-carb eating plans.

A Closer Look at the Skin vs. No Skin Debate

Removing the skin from chicken breast before cooking is one of the most effective ways to manage its calorie and fat content. The skin contains a high amount of fat, and leaving it on can increase the calories per serving significantly.

Calorie Comparison: Skinless vs. Skin-on

Let's compare the calorie difference per 100g to illustrate the impact:


Feature	100g Cooked, Skinless Chicken Breast	100g Cooked, Skin-on Chicken Breast
Calories	~165 calories	~197 calories
Protein	~31g	~30g
Fat	~3.6g	~7.8g

This table shows that even a small 100g portion has a noticeable calorie difference when the skin is included. For a larger 400g serving, this difference would be much more substantial. This is a critical factor for anyone meticulously counting calories.

Practical Tips for Preparing Low-Calorie Chicken Breast

Here are some tips to keep your chicken breast meals both healthy and flavorful:

Marinate with herbs and spices: Use lemon juice, garlic powder, paprika, and other spices to add flavor without adding calories.
Use low-calorie sauces: Instead of heavy cream-based sauces, opt for salsa, a light yogurt-based dressing, or a simple vinaigrette.
Cook in a non-stick pan: This allows you to cook with very little or no oil.
Air fry: An air fryer is a great alternative to deep-frying, offering a crispy texture with significantly less fat.
Batch cook: Prepare a large batch of plain, grilled or roasted chicken breast to use throughout the week for salads, sandwiches, and other meals.

Conclusion

While the exact figure for how many calories are in 400 g of cooked chicken breast can vary, the best estimate for a standard, plain preparation is around 660 calories. The most significant factors influencing this number are the presence of skin and the cooking method, especially the use of added oils or batters. For those aiming for a healthy, lean protein source, opting for skinless chicken breast cooked via grilling, roasting, or boiling is the most calorie-efficient choice. Being mindful of preparation details empowers you to make informed decisions that align with your nutritional goals.

For more detailed information on nutrient values, you can explore reliable sources such as the USDA FoodData Central database. Learn more about chicken nutrition on Healthline.

Frequently Asked Questions

Yes, pan-frying chicken breast adds calories. The amount depends on the quantity and type of oil or butter used in the cooking process. Cooking in a non-stick pan with a minimal amount of spray oil is a better option for a lower-calorie meal.

It is generally more accurate to weigh your food after it has been cooked if you are using calorie data for cooked portions. This accounts for the loss of water during cooking, which increases the calorie density per gram. As long as you are consistent and use the corresponding calorie information, either method can work.

For 400g of plain, cooked, skinless chicken breast, the macronutrient breakdown is approximately 124g of protein, 14g of fat, and 0g of carbohydrates.

Boiling and grilling both result in a similar, lower calorie count for chicken breast compared to frying, provided no high-calorie ingredients are added. The key is that both methods avoid the addition of significant fat.

For 400g of plain, roasted, skinless chicken breast, the fat content is around 14g. This number can be substantially higher if the skin is left on or if it is fried.

Discrepancies in calorie counts can arise from variations in the data source, assumptions about preparation (e.g., skin on/off, specific cooking method), and whether the weight was measured raw or cooked. Using a reliable, specific data point like that from the USDA is recommended.

For many people, 400g is a very large single portion of meat. An average adult serving size is typically 3-4 ounces (around 85-113g). This large portion may be suitable for athletes or bodybuilders with high protein needs, but for the average person, it is often more than one serving.