Nutrition Diet: How many calories are in 8 oz of boneless skinless chicken breast cooked?

October 29, 2025 •

4 min read

According to USDA data, 100g of cooked, skinless chicken breast contains approximately 165 calories, meaning the answer to 'How many calories are in 8 oz of boneless skinless chicken breast cooked?' varies, but is typically between 370 and 390 calories, depending on preparation. This variation is due to water loss during cooking and the addition of any fats or sauces.

Quick Summary

The calorie count for 8 oz of cooked, boneless, skinless chicken breast is primarily affected by the cooking method and any added ingredients, with an average estimate around 380 calories. This guide breaks down the precise nutritional profile, compares different preparation techniques, and offers tips for incorporating this lean protein source into a balanced diet.

Key Points

Baseline Calories: An 8 oz serving of plain, cooked boneless, skinless chicken breast contains approximately 375-390 calories, though this can vary slightly based on preparation.
Cooking Method Matters: Grilling, baking, boiling, and poaching are low-calorie methods, while frying and breading can significantly increase the calorie count due to added fats.
High in Protein: This portion size provides a substantial 73 grams of high-quality protein, essential for muscle repair, growth, and satiety.
Nutrient-Dense: Besides protein, chicken breast is a rich source of vital B vitamins, phosphorus, and selenium, supporting overall health and energy levels.
Water Loss Affects Density: Cooked chicken is more calorie-dense per ounce than raw chicken because it loses water during the cooking process.
Meal Prep Staple: Its lean and versatile nature makes it perfect for healthy meal preparation, easily incorporated into salads, bowls, and other dishes.

Understanding the Calorie Count in Cooked Chicken Breast

When calculating the calories for cooked chicken, it's crucial to understand how cooking affects the final weight and density of the meat. Raw chicken contains a higher percentage of water, which is lost during the cooking process. As a result, a cooked piece of chicken will be more calorie-dense per ounce than an uncooked piece. A raw 8 oz (227g) chicken breast contains fewer calories than its cooked counterpart. A common estimate for 100g of cooked boneless, skinless chicken breast is around 165 calories. Multiplying this by 2.27 (the conversion from 100g to 8 oz), gives us a baseline of approximately 375 calories for a simple, unadorned preparation method like grilling or baking.

The Impact of Cooking Methods on Nutritional Content

The way you prepare your chicken breast is the most significant factor influencing its final calorie count. The methods that add the least amount of fat and calories are the healthiest options for those focusing on weight management. These include grilling, baking, poaching, and boiling. Adding fats like oil or butter, or using breading and deep-frying, will drastically increase the caloric density of the final dish.

Grilling or Baking: These methods cook the chicken with dry heat, preserving its natural flavor and protein content without adding many extra calories, provided no excess oil is used. Seasoning with herbs and spices rather than oily marinades is the ideal approach.
Boiling or Poaching: Cooking in water or broth adds virtually no extra calories and results in very tender meat. A 100-gram serving of boiled chicken breast contains approximately 150 calories, indicating an 8-ounce portion would be around 340 calories.
Frying (Pan-Frying or Deep-Frying): Frying involves cooking in oil, which the chicken absorbs, significantly raising the fat and calorie content. The calories can increase by 100 or more for an 8 oz portion, making it a less healthy option.

Detailed Nutritional Profile of Cooked 8 oz Chicken Breast

Beyond just the calories, an 8 oz portion of cooked, boneless, skinless chicken breast is a powerhouse of nutrients, especially protein. A typical 8-ounce serving contains:

Protein: Approximately 73 grams of protein. This high protein content is excellent for muscle building, repair, and satiety.
Fat: Around 7 grams of fat, with minimal saturated fat, assuming no oil was added.
Carbohydrates: Virtually non-existent, making it a great food for low-carb diets.
Vitamins and Minerals: A significant source of B vitamins, especially niacin (B3) and vitamin B6, crucial for energy metabolism. It also provides essential minerals like phosphorus and selenium.

Comparison of Cooking Methods: 8 oz Chicken Breast


Cooking Method	Estimated Calories	Added Fat	Preparation Considerations
Grilled/Baked	~375–390 calories	Minimal (if no oil is used)	Pat dry, season with spices, and cook at high heat for juicy results.
Boiled/Poached	~340 calories	None	Best for shredded chicken. Cook in water or broth until cooked through.
Pan-Fried	~450+ calories	Moderate (from oil/butter)	Use a non-stick pan with a minimal amount of healthy oil like olive oil.
Deep-Fried	~600+ calories	High (from absorbed oil/breading)	Not recommended for low-calorie diets. Calories increase dramatically.

Healthy Preparation Tips

To ensure your 8 oz of chicken breast remains a healthy and delicious part of your diet, consider these tips:

Flatten the Breast: Pounding the chicken to an even thickness ensures uniform cooking and prevents it from drying out.
Use Healthy Seasonings: Instead of relying on fat for flavor, use a variety of herbs and spices. Paprika, garlic powder, oregano, and black pepper work well.
Marinate for Flavor and Tenderness: A yogurt-based or lemon juice marinade can add flavor and moisture without excess fat.
Cook at High Heat (for baking/grilling): A quick, hot bake or grill will caramelize the outside while keeping the inside moist and juicy.
Rest the Meat: Always let the cooked chicken rest for 5-10 minutes after cooking. This allows the juices to redistribute, resulting in a more tender and flavorful piece.
Avoid Overcooking: Using a meat thermometer is the best way to ensure the chicken is cooked perfectly to an internal temperature of 165°F (74°C), preventing it from becoming tough.

Incorporating Chicken Breast into a Balanced Diet

Chicken breast is a versatile and essential component of many healthy diet plans due to its high protein and low-fat profile. The 8 oz portion is a substantial serving, ideal for a main meal, especially for individuals with higher protein requirements, such as athletes or those looking to build muscle. You can use cooked, shredded chicken for salads, sandwiches, tacos, and grain bowls. The plain, cooked chicken can be flavored with different spice rubs or sauces to create varied meals throughout the week, making it a staple for meal preparation. For example, pair grilled chicken breast with a large serving of steamed vegetables and a small portion of brown rice for a complete, balanced meal.

Conclusion

The calorie content of an 8 oz cooked boneless, skinless chicken breast varies slightly but averages around 380 calories. This can be significantly increased by fatty cooking methods and added ingredients. As a lean, high-protein source, chicken breast is an excellent dietary choice for weight management, muscle growth, and overall health. By utilizing healthy cooking techniques like grilling, baking, or poaching, and focusing on mindful preparation, you can enjoy this versatile protein while keeping your nutritional goals on track.

For further nutritional information, you can consult the USDA FoodData Central database.

Frequently Asked Questions

While minor differences may exist, the calorie count for boneless, skinless chicken breast is largely consistent across brands. The biggest factors influencing calories are the cooking method and added ingredients, not the brand itself.

To minimize calories, use cooking methods that don't require added oil or fat, such as grilling, baking, boiling, or poaching. Focus on seasoning with calorie-free herbs and spices instead of heavy sauces.

Cooking with the skin on significantly increases the calorie and fat content. An 8 oz portion with the skin on can have a couple hundred more calories than a skinless one, depending on how it's prepared.

Discrepancies in calorie counts can arise from different databases using slightly different calculation methods, varying portion sizes (raw vs. cooked), and the specific cooking method assumed (e.g., plain vs. frozen prepared).

For many, an 8 oz portion is a generous serving. However, it can be appropriate for individuals with high protein needs, such as athletes, or as a component of a single, large main meal. A standard serving is often considered 3-4 oz.

Yes, cooked boneless, skinless chicken breast is an excellent food for weight loss. Its high protein content helps promote feelings of fullness, and when prepared healthily, it's a very low-calorie, lean protein source.

An 8 oz portion of cooked, boneless, skinless chicken breast is a fantastic protein source, providing roughly 73 grams of high-quality protein.