Understanding Your Nutrition Diet: How many calories are in 330g of raw chicken breast?

November 10, 2025 •

4 min read

According to USDA data, a 100-gram portion of raw, skinless chicken breast contains approximately 112 calories. So, when calculating how many calories are in 330g of raw chicken breast, you should account for both the raw weight and preparation method, which can significantly alter the final nutritional value.

Quick Summary

The calorie count for 330g of raw chicken breast is detailed, examining the variance between raw and cooked states. It also covers the impact of cooking methods and skin on the nutritional content, providing essential context for weight management.

Key Points

Calorie Count: 330g of raw, skinless chicken breast contains approximately 370 calories, based on USDA data.
Raw vs. Cooked Weight: The calorie count per gram increases during cooking because the chicken loses water, concentrating the nutrients.
Lean Protein Source: Chicken breast is rich in high-quality protein (around 74g for 330g raw) and low in fat, supporting muscle growth and satiety.
Cooking Methods Matter: Healthy methods like grilling, baking, and poaching add minimal calories, while frying and heavy sauces add significant amounts.
Food Safety is Crucial: Raw chicken can contain harmful bacteria like Salmonella and Campylobacter and must be cooked to an internal temperature of 165°F (74°C).
Skin Impacts Calories: Leaving the skin on your chicken breast adds a considerable amount of fat and calories to your meal.

The Caloric Breakdown of Raw Chicken Breast

For a specific weight like 330 grams, the calculation is straightforward. Based on the widely cited USDA figure of 112 calories per 100 grams of raw, boneless, skinless chicken breast, the total calorie count is approximately 369.6 calories (3.3 x 112). This portion provides a significant amount of lean protein with minimal fat and zero carbohydrates, making it an excellent foundation for many healthy meal plans. However, it is crucial to remember that this figure applies only to the raw, unprocessed meat. The moment you introduce cooking, the numbers change.

Raw vs. Cooked: Understanding the Difference

The most common point of confusion in calorie counting for chicken breast is the difference between raw and cooked weights. The raw figure is based on the chicken's weight with all its natural moisture. As chicken cooks, it loses a substantial amount of water, causing its weight to decrease. Because the total number of calories and protein remains largely the same, the concentration of these nutrients increases per gram of weight. For instance, while 100g of raw chicken breast has about 112 calories, 100g of cooked chicken breast (from a larger raw piece) can have up to 165 calories. Therefore, for accurate calorie tracking, you should consistently weigh your chicken either raw or cooked, using the corresponding nutritional data.

Macronutrient Profile of Raw Chicken Breast

Beyond just calories, raw chicken breast offers a powerful macronutrient profile. At 330g, the breakdown is impressive. Here's what you can expect based on USDA data for a 100g portion:

Protein: Approximately 73.59 grams (22.3g per 100g x 3.3)
Fat: Approximately 8.91 grams (2.7g per 100g x 3.3)
Carbohydrates: 0 grams

This high protein-to-fat ratio makes chicken breast a dietary staple for those looking to build muscle, feel full for longer, and manage their weight effectively. It is also packed with essential vitamins and minerals, including B vitamins (especially B3, B6, and B12), phosphorus, and selenium.

How Cooking Methods Impact Your Meal

The way you prepare your chicken breast dramatically affects its final calorie count and nutritional composition. Healthy cooking methods add minimal calories, while other methods can add a significant amount of fat and calories from oils, sauces, or breading.

Grilling and Baking: These methods require little to no added fat, preserving the low-calorie nature of the chicken breast. A 100g cooked portion prepared this way typically contains around 165 calories.
Poaching and Steaming: Cooking chicken in water or broth is one of the healthiest methods, ensuring the meat stays moist and adding no extra calories.
Frying: This method significantly increases the fat and calorie content due to the absorption of cooking oil. A 100g fried chicken breast can have 250-300 calories or more, depending on the oil used and if breading is added.
Sauces and Marinades: While flavorful, many sauces and marinades can be high in sugar, fat, or cream, which add calories. Opt for low-calorie alternatives like herbs, spices, or lemon juice for flavor.

The Importance of Skin and Proper Handling

Choosing skinless chicken breast is a key factor in keeping your calorie and saturated fat intake low. The skin contains a high concentration of fat, substantially increasing the calorie count.

Comparison of 100g Cooked Chicken Breast


Feature	Skinless (Baked/Grilled)	Skin-on (Baked/Grilled)	Difference (Approx.)
Calories	165 kcal	197 kcal	+32 kcal
Protein	31 g	Slightly less	-
Fat	3.6 g	More than 30% fat	Varies

It is imperative to follow proper food safety protocols when handling raw chicken to avoid foodborne illnesses caused by bacteria like Salmonella and Campylobacter. Always cook chicken to an internal temperature of at least 165°F (74°C) to ensure it is safe to eat.

Incorporating Chicken Breast Into Your Nutrition Diet

Chicken breast is a versatile and valuable component of a balanced nutrition diet. Its high protein content makes it ideal for building muscle and promoting satiety, which is crucial for appetite control and weight loss. For best results, pair it with a variety of vegetables, whole grains, and healthy fats. Planning your meals and tracking your portions based on raw or cooked weight allows for more precise calorie counting and better overall dietary management. Opt for healthier cooking methods to maximize the benefits without adding unnecessary calories. For official nutritional data, consult resources like the U.S. Department of Agriculture’s FoodData Central. U.S. Department of Agriculture, FoodData Central

Conclusion

In summary, 330 grams of raw, skinless chicken breast contains approximately 370 calories. This lean protein powerhouse offers excellent nutritional value, but its final caloric impact depends heavily on cooking methods and whether the skin is removed. For effective calorie counting and optimal health, remember to weigh your portions consistently, choose healthy preparation techniques, and always prioritize food safety by cooking the meat thoroughly.

Frequently Asked Questions

Based on USDA data, 330g of raw, skinless chicken breast contains approximately 73.59 grams of protein, making it an excellent source of this essential macronutrient.

Cooking does not add calories unless you use oil or other ingredients. However, because chicken loses moisture during cooking, the calorie count per gram of cooked meat is higher than per gram of raw meat.

Weighing chicken raw provides the most consistent measurement, as the weight loss from moisture during cooking can vary depending on the method. Always use nutritional information that corresponds to your measurement method (raw or cooked) for accuracy.

Chicken skin is high in fat, so including it significantly increases the calorie count. For example, 100g of cooked skin-on breast has around 197 calories, compared to 165 calories for skinless.

No, raw chicken is not safe to eat. It can contain harmful bacteria like Salmonella and Campylobacter and must be cooked thoroughly to an internal temperature of 165°F (74°C) to prevent food poisoning.

The healthiest cooking methods include grilling, baking, poaching, steaming, or using an air fryer, as they require little to no added fat. This helps maintain the meat's lean profile.

Chicken breast is high in protein, which increases satiety and helps you feel full for longer, thereby reducing overall calorie intake. Protein also requires more energy to digest, contributing to a slightly higher metabolic rate.