Nutrition Diet: How many carbs are there in grilled chicken?

November 7, 2025 •

3 min read

According to USDA data, a plain, 3-ounce serving of boneless, skinless grilled chicken breast contains 0 grams of carbohydrates, making it a cornerstone of many low-carb diets. However, this zero-carb reality can change dramatically depending on preparation, as external ingredients introduce hidden sugars. For a healthier diet, understanding how many carbs are there in grilled chicken starts with knowing what you add to it.

Quick Summary

Plain grilled chicken is a naturally zero-carbohydrate food, serving as an excellent protein source for low-carb and ketogenic diets. The total carb count is solely determined by any marinades, sauces, or breading applied during preparation or cooking.

Key Points

Plain Chicken is Zero-Carb: Naturally, grilled chicken meat (breast or thigh) contains 0 grams of carbohydrates.
Marinades Add Carbs: The carb count rises significantly when using store-bought sauces, glazes, or sugar-based marinades.
Breading is High-Carb: Any kind of breading or batter applied before grilling or frying will introduce carbs.
Thighs vs. Breasts: Both are carb-free, but thighs are higher in fat and calories, making them a more keto-friendly option for some.
Homemade is Best: Use homemade, low-carb marinades with olive oil, herbs, and spices to control the ingredients.
Check Restaurant Nutrition: Always ask or check a restaurant's nutrition facts, as their 'grilled' chicken may include sugary additions.

The Fundamental Macronutrient Profile

When cooked without any added ingredients, chicken meat is a complete protein source that contains no carbohydrates. Whether you're grilling a boneless, skinless breast, a thigh, or a drumstick, the meat itself is carb-free. This makes it an ideal staple for anyone following a ketogenic, paleo, or other low-carb eating plan. For example, a 3-ounce (85g) portion of plain, grilled, skinless chicken breast provides approximately 26 grams of protein, 2.7 grams of fat, and 128 calories, with a carb count of zero.

Comparing Different Cuts

The zero-carb rule applies to all cuts of chicken, but the fat and calorie content vary significantly between white and dark meat.


Feature	Grilled Chicken Breast (Skinless)	Grilled Chicken Thigh (Skinless)
Carbohydrates	0g	0g
Protein	Higher (approx. 26g per 85g)	Slightly lower (approx. 25g per 100g)
Fat	Lower (approx. 2.7g per 85g)	Higher (approx. 9.5g per 111g)
Flavor	Leaner, can be drier	Richer, juicier due to higher fat content
Calories	Lower (approx. 128 per 85g)	Higher (approx. 208 per 111g)

The Culprits of Added Carbohydrates

While the chicken itself is carb-free, it's the external ingredients that can turn a healthy meal into a carb-laden one. The most common sources of hidden carbohydrates are:

Sweet marinades and glazes: Many store-bought marinades, especially those with honey, brown sugar, or molasses, are high in carbs. Barbecue sauce is a particularly notorious example, often containing high-fructose corn syrup.
Breading or batter: Frying chicken coated in flour or breadcrumbs will add a significant number of carbohydrates. This is the main difference between grilled and fried chicken.
High-sugar rubs: Some dry rubs contain brown sugar to aid in caramelization and create a sweet crust. Always check the ingredients list.
Pre-packaged or restaurant chicken: When you order grilled chicken from a restaurant, the carb count is unpredictable. They may use sugary marinades, glazes, or flavor injections to enhance taste. For instance, while KFC's fried chicken has carbs from batter, their grilled chicken is reported to have 0g carbs per piece. It's always best to ask or check nutritional information.

Cooking Methods and How to Keep it Low-Carb

The cooking process itself doesn't add carbs, but the method can influence what ingredients are used. Here are some tips for keeping your grilled chicken carb-free:

Stick to simple seasonings: For pure, zero-carb flavor, use a dry rub made from a mix of herbs and spices like paprika, garlic powder, onion powder, salt, and pepper.
Embrace low-carb marinades: Create your own marinade using a base of olive oil, lemon juice or vinegar, and plenty of herbs. This will keep the chicken moist and flavorful without adding carbs.
Pair with the right sides: A perfectly grilled, zero-carb chicken breast is best served with equally low-carb sides. Think roasted vegetables like zucchini or asparagus, a fresh green salad, or a cauliflower mash.
Avoid pre-marinated meats: Unless the packaging specifically states it's low-carb or keto-friendly, avoid pre-marinated chicken from the grocery store, as it often contains added sugars and starches.

Grilled Chicken for the Keto and Low-Carb Lifestyle

Grilled chicken is a superstar in ketogenic and low-carb diets for several reasons:

High in protein: Chicken provides high-quality protein, which promotes satiety and supports muscle maintenance, crucial for effective weight loss.
Versatile: It can be used in countless recipes, from simple salads and wraps to more elaborate main courses, preventing diet fatigue.
Rich in micronutrients: It's a good source of essential vitamins and minerals, including B vitamins (B6 and B12), iron, zinc, and selenium, which are vital for overall health and energy metabolism.
Helps manage blood sugar: As a carb-free protein, grilled chicken won't spike blood sugar levels, which is beneficial for managing insulin resistance and type 2 diabetes.

Conclusion: A Clear Path to Healthy Eating

So, how many carbs are there in grilled chicken? The answer is simple: zero, provided you use the meat in its natural state. The moment you introduce commercial sauces, glazes, or breading, the carb count begins to rise. By opting for homemade, low-carb marinades or dry rubs and pairing your chicken with healthy, nutrient-rich side dishes, you can confidently enjoy this lean protein as a foundational part of your diet. Whether for weight loss, muscle building, or general health, plain grilled chicken remains a smart and versatile choice. For more tips on low-carb eating, explore resources like Healthline's guide to low-carb fast foods.

Frequently Asked Questions

Yes, plain grilled chicken is an ideal food for a keto diet because it is high in protein and contains zero carbohydrates. The fat content varies by cut, with thighs being richer in fat and more suitable for meeting keto macro goals.

There is no carbohydrate difference; both plain, grilled chicken breast and thigh contain 0 grams of carbs. The main nutritional distinction is that thighs have a higher fat and calorie content than breasts.

No, removing the skin does not affect the carbohydrate count, as chicken skin is comprised of fat and protein. It will, however, lower the total calorie and fat content of your meal.

To add flavor without carbs, use a dry rub made from a mix of herbs and spices like paprika, garlic powder, onion powder, or cayenne pepper. Alternatively, create a sugar-free marinade with olive oil, lemon juice, vinegar, and fresh herbs.

Avoid commercial barbecue sauces, honey mustard, and many sweet and sour glazes. These often contain significant amounts of added sugar, corn syrup, and other carbohydrates that can compromise a low-carb diet.

You can, but it's important to be cautious and check the nutritional information. Some fast-food grilled chicken options, such as KFC's grilled chicken, have zero carbs, but others may use high-sugar marinades or sauces. Always ask or research before ordering.

Battering or breading chicken before cooking, such as for fried chicken or nuggets, dramatically increases the carbohydrate content. This process adds a starchy, high-carb coating that plain grilled chicken lacks.