Nutrition Diet: How many calories are in a 100 g piece of chicken?

November 8, 2025 •

4 min read

On average, a 100g piece of cooked, skinless chicken breast contains approximately 165 calories, making it a staple for many health-conscious diets. The answer to how many calories are in a 100 g piece of chicken? depends heavily on the cut and cooking method, a critical factor for informed nutritional planning.

Quick Summary

This guide outlines the varying calorie content and nutritional profiles for a 100g serving of different chicken parts. It explores how choices like cut, skin inclusion, and cooking techniques influence the total fat and calorie count, helping you manage your diet effectively.

Key Points

Cut Determines Calories: A 100g skinless chicken breast has about 165 calories, while a fattier, skin-on wing has significantly more, around 288 calories.
Cooking Method Impacts Total: Frying chicken adds substantial fat and calories, whereas grilling, baking, or poaching keeps it lean and closer to its base calorie count.
Protein for Muscle Health: All chicken cuts are excellent sources of high-quality protein, which is vital for muscle growth, repair, and overall body function.
Rich in Micronutrients: Beyond macros, chicken provides essential B vitamins, phosphorus, and selenium, supporting energy production and immune health.
Tailor to Your Diet: Lean breast meat is ideal for weight loss and low-calorie diets, while fattier cuts are suitable for high-energy or specific dietary plans like keto.
Skin-on Adds Fat and Flavor: While it increases the calorie count, the skin adds flavor and can be incorporated into diets that accommodate higher fat intake.

Chicken is a versatile and popular source of high-quality protein, but its nutritional value can differ significantly based on the cut and preparation method. For those monitoring their caloric intake, understanding these differences is crucial for effective meal planning and achieving health goals. A simple 100g portion can range widely in calories, so let's break down the details to make informed choices.

Calorie Breakdown by Chicken Cut

The most significant factor determining the calorie count of a chicken portion is the specific cut and whether or not the skin is included. Lean white meat like the breast offers the fewest calories, while darker meat and cuts with skin are higher in fat and, consequently, calories.

Skinless Chicken Breast

Approximate Calories (100g cooked): 165 calories.
Macronutrients: Contains about 31g of protein and just 3.6g of fat.
Profile: As the leanest part of the chicken, the breast is a protein powerhouse and is particularly favored by those aiming for weight loss or muscle building due to its high protein-to-calorie ratio.

Skinless Chicken Thigh

Approximate Calories (100g cooked): 179-209 calories.
Macronutrients: Typically provides around 25-28g of protein and 8-9.5g of fat.
Profile: Though slightly higher in fat and calories than breast meat, chicken thighs are praised for their richer flavor and juicier texture. They also offer more of certain minerals like iron and zinc.

Chicken Wings (with skin)

Approximate Calories (100g cooked): 288-290 calories.
Macronutrients: Composed of 62% fat and 38% protein, reflecting its higher fat content.
Profile: Often enjoyed as a snack or appetizer, the calorie count of wings is significantly higher due to the skin. Baked or roasted wings can be a healthier alternative to deep-fried versions.

Ground Chicken

Approximate Calories (100g cooked): 189 calories (for mixed meat).
Macronutrients: About 23g of protein and 11g of fat.
Profile: The exact calorie and fat content can vary greatly depending on whether the mince is made from lean breast meat or a mix of dark and white meat. Extra-lean breast mince can have as few as 125 calories per 100g.

How Cooking Methods Impact Calories

Beyond the cut, your preparation method can dramatically affect the calorie count. The addition of fats, marinades, or sauces can easily transform a lean protein into a high-calorie dish.

Grilling and Baking: These are among the healthiest cooking methods, as they require minimal added fats. The calorie count for a grilled or baked skinless chicken breast will be close to the base 165 calories per 100g.
Roasting: Similar to baking, roasting is a healthy option, though basting with oil or butter will increase calories.
Frying: Deep-frying or pan-frying with generous amounts of oil adds a significant number of calories and fat to the chicken. A skinless cut of chicken that is fried will be notably higher in calories than its grilled counterpart.

Nutritional Profile Beyond Calories

Chicken offers more than just calories and protein. It is a rich source of various vitamins and minerals essential for overall health.

B-Vitamins: Particularly rich in B3 (niacin), B6, and B12, which are crucial for energy metabolism and cell health.
Minerals: A good source of phosphorus, which is vital for strong bones, as well as selenium, an important antioxidant.
Amino Acids: Chicken's protein provides essential amino acids needed for muscle repair and building.

Comparative Chicken Nutrition (100g Cooked)


Chicken Cut	Calories (Approx.)	Protein (Approx.)	Fat (Approx.)	Best For...
Skinless Breast	165 kcal	31g	3.6g	Weight Loss, Muscle Gain
Skinless Thigh	179-209 kcal	25-28g	8-9.5g	Flavor, High-Fat Diets
Skin-on Wing	288 kcal	26g	19g	Flavor-Focused Meals
Mixed Ground	189 kcal	23g	11g	Versatile Recipes

Choosing the Right Chicken for Your Diet

Your dietary goals should guide your choice of chicken cut. If your priority is to lose weight or build lean muscle, prioritizing skinless chicken breast is the most effective strategy due to its low-calorie, high-protein content. For those following a ketogenic or high-calorie diet, the richer, fattier cuts like thighs or wings with the skin might be more appropriate. For more detailed information on poultry nutrition, refer to the National Chicken Council's resource(https://www.nationalchickencouncil.org/policy/nutrition-health/).

Healthy Chicken Meal Ideas

Lean and Green: Grilled chicken breast slices on a large salad with a vinaigrette dressing.
Flavorful Stir-Fry: Diced chicken breast with plenty of vegetables and a light sauce.
Baked Perfection: Baked chicken thighs with root vegetables for a wholesome meal.
Comforting Soup: Shredded chicken breast in a nutrient-rich chicken noodle soup.

Conclusion: The Final Word on Chicken Calories

Ultimately, the calorie content of a 100g piece of chicken is not a single number but a variable influenced by the cut and cooking method. By choosing leaner cuts like skinless breast and opting for healthier cooking methods like grilling or baking, you can maximize the nutritional benefits while keeping your calorie count in check. Knowing the specifics for different chicken parts empowers you to make smarter choices that align with your individual dietary needs and health aspirations.

Frequently Asked Questions

The skinless chicken breast has the lowest calorie count, with approximately 165 calories per 100g when cooked.

A 100g serving of cooked, skinless chicken thigh contains around 179 to 209 calories, depending on the preparation.

Yes, removing the skin from chicken significantly lowers the fat and calorie content. For instance, a skin-on chicken breast has more calories than its skinless counterpart.

Frying chicken, especially deep-frying, adds a large number of calories and fat from the oil. A grilled or baked piece will be much lower in calories than a fried one.

Typically, ground chicken made from a mix of dark and white meat is higher in calories than lean chicken breast. Extra-lean ground chicken from breast meat is an exception.

In addition to protein, chicken is a great source of B vitamins, phosphorus, selenium, and iron, all vital for various bodily functions.

For weight loss, skinless chicken breast is the best choice because it is the leanest cut and provides the most protein for the fewest calories, helping you feel full longer.