Nutrition Diet: What are the macros for 7 oz of chicken breast?

October 26, 2025 •

3 min read

Plain chicken breast is one of the most popular sources of lean protein, containing virtually no carbohydrates. For anyone tracking their food intake, understanding what are the macros for 7 oz of chicken breast is essential, though the exact nutritional profile is highly dependent on preparation.

Quick Summary

A plain 7 oz chicken breast is a powerhouse of protein with minimal fat and zero carbs. The final calorie and macronutrient counts are heavily influenced by the cooking method and any added ingredients, such as oils, marinades, or breading.

Key Points

Lean Protein Powerhouse: A 7 oz plain chicken breast is primarily protein, offering a substantial amount for muscle maintenance and growth.
Zero Carbs: Plain, unbreaded chicken breast contains virtually no carbohydrates, making it an ideal choice for low-carb and ketogenic diets.
Cooking Method is Key: The preparation method dramatically impacts the fat and calorie content; frying adds significant fat and calories compared to grilling or baking.
Track Raw Weight for Accuracy: For the most precise macro tracking, it is recommended to weigh the chicken breast in its raw form before cooking.
High Satiety: The high protein content in chicken breast makes it very filling, helping with appetite control and weight management.
Versatile Ingredient: This protein source can be easily incorporated into a wide variety of healthy meals, including salads, stir-fries, curries, and wraps.

The Baseline: Raw 7 oz Chicken Breast Macros

To establish a clear understanding, we first look at the nutritional profile of a raw, boneless, skinless chicken breast. A standard 7 oz (approx. 200g) serving provides a strong protein foundation with minimal calories derived from fat.

For 7 oz of raw, boneless, skinless chicken breast:

Calories: ~238 kcal
Protein: ~45g
Fat: ~5g
Carbohydrates: ~0g

This breakdown highlights why chicken breast is a cornerstone of many high-protein and low-carb diets. The high percentage of calories from protein (around 79% in the raw state) makes it incredibly satiating for its calorie count.

How Cooking Methods Impact Macros

While the raw macros provide a solid starting point, the way you cook your chicken significantly alters the final nutritional values. One key factor is moisture loss during cooking, which concentrates the macros into a smaller portion size, though the total nutrient content doesn't change. Far more impactful are the additions made during cooking.

For example, adding oil for sautéing or frying will increase the fat and total calorie count. Similarly, adding breading will introduce carbohydrates and additional fat. To maintain a lean profile, opt for low-fat cooking methods like grilling, poaching, or baking.

Comparing Macronutrients for 7 oz Chicken Breast by Preparation

To illustrate the impact of preparation, here is a comparison table showing approximate macro changes based on common cooking methods for a 7 oz portion.


Preparation Method	Calories	Protein	Fat	Carbs
Raw, Boneless, Skinless	~238 kcal	~45g	~5g	~0g
Grilled or Baked (Plain)	~200-215 kcal	~38-40g	~3-4g	~0g
Fried and Coated	~435 kcal	~49g	~20g	~12g

Note: These are estimates based on various sources and can vary depending on specific recipes and ingredients used. The cooked weight is assumed to be lower than the raw 7 oz due to moisture loss.

Versatile Meal Ideas with 7 oz Chicken Breast

One of the biggest benefits of chicken breast is its versatility. A 7 oz portion can be the centerpiece of countless meals. Here are a few ideas to get you started:

Chicken Salad: Shred or dice cooked chicken and mix with Greek yogurt, celery, and a sprinkle of herbs for a healthy, high-protein salad or sandwich filling.
Air Fryer Chicken Breasts: Achieve a crispy texture with minimal added oil using an air fryer, perfect for a quick, healthy weeknight dinner.
Grilled Teriyaki Chicken: Marinate grilled chicken breast in a low-sugar teriyaki sauce and serve with steamed broccoli and brown rice for a balanced meal.
Chicken Curry: Chop the chicken and add it to a light, coconut-based curry with plenty of vegetables for a flavorful and filling dish.
Chicken Lettuce Wraps: Sauté minced chicken breast with Asian-inspired spices and serve in crisp lettuce cups for a low-carb, fresh meal.

Important Considerations for Macro Tracking

For those dedicated to tracking macros accurately, it's vital to be consistent. Most nutritional data, including the baseline figures above, is based on the raw weight of the food. If you plan to weigh your food after cooking, be aware that the numbers will differ due to water loss. For the most precise tracking, weigh the chicken breast raw and use the corresponding nutritional information. When preparing a larger batch of chicken, tracking apps can be helpful to calculate the final macros per portion based on the total raw weight.

Conclusion: Making Informed Nutritional Choices

In summary, 7 oz of plain, boneless, skinless chicken breast is an excellent source of high-quality protein with negligible carbs and low fat. Knowing what are the macros for 7 oz of chicken breast provides a strong foundation for meal planning. However, the cooking method is the primary determinant of the final nutritional content. Choosing low-fat cooking techniques like grilling, baking, or poaching is key to maintaining the lean, protein-rich profile that makes chicken breast a dietary favorite for many. By being mindful of preparation, you can easily incorporate this versatile protein into a variety of delicious and healthy meals.

For more detailed nutritional information and data from the USDA, resources like Verywell Fit offer comprehensive guides for various preparations.

Frequently Asked Questions

For 7 oz of raw, boneless, skinless chicken breast, the macros are approximately 238 calories, 45g of protein, and 5g of fat, with 0g of carbohydrates.

The calories in 7 oz of cooked chicken breast depend on the cooking method. For a plain grilled or baked portion, it's approximately 200-215 calories, while a fried and coated version could be upwards of 435 calories.

Cooking does not destroy protein. While the weight of the chicken decreases due to water loss, the total amount of protein remains relatively constant. This concentrates the protein per gram of cooked chicken.

For the most consistent and accurate macro tracking, it is best to weigh the chicken breast when it is raw. Most nutrition databases use raw weight for their calculations.

To keep chicken breast as lean as possible, opt for cooking methods that don't require added fat, such as poaching, grilling, or baking. Using non-stick sprays instead of oils can also help.

Chicken breast loses weight during cooking primarily because of moisture evaporation. The weight loss concentrates the macronutrients, which is why the protein content per gram of cooked chicken is higher than per gram of raw chicken.

You can use a 7 oz chicken breast in low-carb meals such as chicken lettuce wraps, chicken and avocado salad, or grilled chicken served with steamed vegetables or a side salad.