Nutrition Diet: How many grams of carbohydrates are in 1 oz of skinless chicken breast?

November 6, 2025 •

3 min read

According to nutritional data, a single ounce of plain, skinless chicken breast contains zero grams of carbohydrates. This fact is vital for anyone counting macros, as understanding exactly how many grams of carbohydrates are in 1 oz of skinless chicken breast helps with meal planning for low-carb and ketogenic diets.

Quick Summary

Plain, skinless chicken breast is a naturally carb-free source of lean protein. It is an ideal food for managing weight and supporting muscle mass, especially for those on low-carbohydrate or keto diets.

Key Points

Zero Carbohydrates: Plain, skinless chicken breast contains no carbohydrates, making it an ideal protein source for low-carb and ketogenic diets.
High-Quality Protein: A 1-ounce serving provides nearly 9 grams of lean protein, supporting muscle repair and growth.
Supports Weight Management: Its high protein and low-fat profile helps increase satiety, aiding in weight loss or maintenance efforts.
Preparation is Key: Cooking methods like grilling, baking, and steaming are best for keeping chicken carb-free. Avoid breading and sugary sauces.
Meal Versatility: Chicken breast is a versatile ingredient that can be paired with low-carb vegetables and healthy fats to create delicious and complete meals.
Check Labels: Always inspect pre-prepared or processed chicken products, as additives can introduce unwanted carbs.

The Zero-Carb Truth: Skinless Chicken Breast Explained

When it comes to lean protein, skinless chicken breast is a superstar. Its nutritional profile makes it a staple in countless healthy eating plans, particularly those that focus on reducing carbohydrate intake. The most significant fact for anyone on a low-carb or ketogenic diet is that unseasoned, plain, skinless chicken breast contains zero carbohydrates. This means it provides pure protein and a small amount of fat, without contributing to your daily carb count.

Full Nutritional Breakdown of 1 oz Chicken Breast

To fully appreciate the health benefits, it's helpful to look at the complete macronutrient profile of a 1-ounce serving (approximately 28.35 grams) of cooked, skinless, boneless chicken breast. While exact figures can vary slightly depending on the cooking method, the general breakdown is consistent:

Protein: ~8.7 grams
Fat: ~0.9 grams
Carbohydrates: 0 grams
Calories: ~43 calories

The Importance of Lean Protein

Protein is an essential macronutrient that supports various bodily functions, including muscle growth and repair, immune response, and enzyme production. The high protein content of chicken breast makes it an excellent food for satiety, helping you feel full for longer and supporting weight management goals. By providing a substantial amount of protein without the extra calories from carbohydrates or excessive fat, it helps preserve muscle mass, which is particularly important during weight loss.

Preparing Chicken to Keep it Low-Carb

While the chicken breast itself is carb-free, its preparation is key to maintaining a low-carb meal. Adding certain ingredients can dramatically increase the carbohydrate and calorie count. Here are some healthy cooking methods and tips for a low-carb diet:

Grilling: A simple seasoning of salt, pepper, and herbs before grilling adds flavor without carbs.
Baking: Baked chicken with a simple spice rub is a quick and easy option. Consider adding low-carb vegetables like broccoli or bell peppers to the baking sheet for a complete meal.
Poaching or Steaming: These methods cook the chicken in water or broth, preserving its tenderness and adding no extra fat or carbs.
Salads: Shredded chicken breast is a perfect, protein-rich topping for a green salad with low-carb dressings and plenty of vegetables.

Avoid Hidden Carbs in Preparation:

Breading: Traditional breading is high in carbohydrates. Use low-carb alternatives like almond flour or crushed pork rinds for a keto-friendly crispy coating.
Sauces and Marinades: Many store-bought sauces and marinades contain added sugars. Always check the nutrition label or make your own with low-carb ingredients.

How Cooking Method Impacts Nutrition

To illustrate the difference in preparation, consider this comparison table showing how cooking style can alter the macronutrient profile of a standard 3.5-ounce serving of chicken breast:


Preparation Method	Carbohydrates (g)	Protein (g)	Fat (g)	Notes
Plain, Skinless (Cooked)	0	31	3.6	Excellent for low-carb diets.
With Skin (Cooked)	0	27.3	13.6	Higher fat, still zero carbs.
Battered & Fried (e.g., KFC)	8–11+	Varies	Varies	Significantly increases carb count.
Sweet BBQ Sauce Added	Varies	Varies	Varies	Often contains high amounts of added sugar and carbs.

Incorporating Chicken Breast into Your Diet

Chicken breast's versatility allows it to be used in countless dishes. For a nutritionally dense meal, pair it with non-starchy vegetables like leafy greens, broccoli, or cauliflower. You can also combine it with healthy fats such as avocado or olive oil to make a complete, balanced, low-carb meal. For example, a grilled chicken salad with avocado and a simple olive oil vinaigrette is both satisfying and healthy. There are also many keto-friendly recipes online, from chicken casseroles to curries, that keep the carb count low.

Conclusion

In summary, plain, skinless chicken breast is a carb-free, high-protein food that is a perfect fit for a variety of diets, especially those focusing on low-carb eating. By being mindful of preparation and avoiding sugary additions like breading or sauces, you can easily incorporate this versatile and healthy ingredient into your meals. Its ability to support muscle maintenance, weight management, and satiety while providing clean protein makes it an essential component of a balanced nutrition diet. A quick check of your cooking methods can ensure you reap all the benefits without the hidden carbohydrates.

Frequently Asked Questions

Yes, plain, skinless chicken breast is an excellent protein source for a ketogenic diet, as it contains zero carbohydrates. It can be prepared in many ways to fit into keto meals, as long as you avoid high-carb additions like breading or sugary sauces.

A 1-ounce serving of cooked, skinless chicken breast provides approximately 8.7 grams of high-quality protein. This makes it a very efficient way to consume lean protein.

Cooking methods themselves do not add carbohydrates, but the ingredients used during cooking can. For example, breading chicken with flour adds carbs, while simply grilling or baking with herbs does not.

Yes, chicken breast is beneficial for weight loss because it is high in protein and low in calories. Protein helps increase feelings of fullness, which can reduce overall calorie intake.

To avoid adding carbs, opt for cooking methods like grilling, baking, or steaming. Use seasonings like salt, pepper, and herbs instead of breading or sugar-filled marinades. Pair with low-carb vegetables like broccoli or leafy greens.

Like chicken breast, chicken thighs are also naturally a zero-carb food. The main nutritional difference is that thighs have a higher fat content than breasts.

Chicken with the skin on is still carb-free. The skin simply adds extra fat and calories, not carbohydrates.