Understanding Your Plate: How many calories are in a 6 oz skinless chicken breast?

October 28, 2025 •

3 min read

A 6 oz (170g) cooked, skinless chicken breast contains approximately 267 calories, with a high proportion of its energy coming from protein. This makes understanding exactly how many calories are in a 6 oz skinless chicken breast a key piece of knowledge for anyone focused on managing their diet or building muscle.

Quick Summary

A cooked 6-ounce skinless chicken breast typically provides around 267 calories, derived mostly from its high protein content. However, the total can fluctuate based on preparation, making cooking method a crucial factor.

Key Points

Calorie Count: A cooked, 6 oz skinless chicken breast has approximately 267 calories.
High Protein Source: Over 80% of the calories come from its high protein content (54.5g), which aids in muscle building and satiety.
Cooking Method Matters: Low-fat cooking methods like grilling or baking result in a lower calorie meal, unlike frying or adding heavy sauces.
Nutrient Concentration: Cooked chicken has a higher calorie density per gram than raw chicken due to water loss during cooking.
Zero Carbohydrates: The macros consist of almost all protein and a small amount of fat, with no carbs.
Leanest Cut: Skinless chicken breast is one of the leanest cuts, containing significantly fewer calories and fat than cuts like thighs or wings.

The Nutrition of a 6 oz Skinless Chicken Breast

A 6 oz skinless chicken breast is a powerhouse of lean protein and a staple in many diets focused on fitness, weight management, and overall health. The calorie count, while relatively low compared to other protein sources, is a common question. For a cooked, lean chicken breast weighing 6 ounces (170 grams), the approximate calorie count is 267. The vast majority of these calories, around 82%, come directly from protein, with a small percentage from fat and virtually none from carbohydrates. This makes it an incredibly satiating and nutrient-dense food.

The Raw vs. Cooked Difference

When counting calories, it is important to understand the distinction between raw and cooked chicken breast. A raw, boneless, skinless chicken breast has a different calorie density per ounce compared to its cooked counterpart. Cooking causes the meat to lose moisture, concentrating the protein and calories into a smaller weight. For instance, a 100g portion of raw skinless chicken breast has about 112 calories, whereas the same 100g of cooked chicken breast contains approximately 165 calories. This difference is vital for accurate meal planning. For a 6 oz portion, a raw weight would have a lower calorie total than the cooked weight referenced above.

Macronutrient Profile of a Cooked 6 oz Portion

Beyond just calories, a cooked 6 oz skinless chicken breast offers an excellent macronutrient profile.

Protein: Approximately 54.5 grams, making up 82% of the calorie content. Protein is essential for muscle repair, growth, and overall body function.
Fat: Around 5.5 grams, contributing about 18% of the calories. This low fat content is a key reason for its popularity in lean diets.
Carbohydrates: 0 grams. Chicken breast is a pure protein source and contains no carbohydrates.

This robust macro breakdown, especially the high protein content, helps increase satiety, keeping you feeling full for longer and reducing overall calorie intake, which is beneficial for weight loss goals.

How Cooking Methods Impact Calories

While the base nutrition of the chicken breast is low in fat, the method of preparation can significantly alter the final calorie count. The addition of fats, oils, and other ingredients can quickly increase the overall energy density of your meal.

Low-Calorie Cooking Methods:

Grilling: Cooking on a grill with minimal oil adds very few extra calories while imparting a smoky flavor.
Baking: Similar to grilling, baking in the oven requires little to no additional fat, making it a healthy option.
Boiling/Poaching: Cooking the chicken breast in water or broth adds no calories and helps retain moisture.
Air Frying: This method uses hot air to cook food, producing a crispy texture without needing a lot of oil.

High-Calorie Cooking Methods:

Frying: Cooking in oil, especially deep-frying with batter, can significantly increase the fat and calorie content.
Breading and Coating: Adding breadcrumbs or other coatings increases both carbohydrate and fat content.
Sauces and Marinades: Creamy or sugary sauces can add a substantial number of calories and sugar to the dish.

Comparison Table: Chicken Breast vs. Other Cuts

This table provides a quick comparison of the calorie and macronutrient content per 100g for different cuts of chicken, highlighting why the skinless breast is often favored for weight management.


Chicken Cut (per 100g, cooked)	Calories	Protein (grams)	Fat (grams)
Skinless Chicken Breast	165	31	3.6
Skinless Chicken Thigh	209	26	11
Skinless Chicken Wing	203	30.5	8.2
Skin-on Chicken Breast	~197	-	-

Incorporating Skinless Chicken Breast into a Healthy Diet

Leveraging the nutritional benefits of chicken breast is easy with a few simple strategies. For meal preparation, ensure you are accurately measuring your portion size, which can prevent accidental overconsumption. Cooking with low-fat methods like grilling or baking will help maintain the low-calorie profile, and flavoring with herbs, spices, or lemon juice is a great alternative to high-calorie sauces. Pairing your chicken breast with a generous portion of vegetables will provide essential fiber and nutrients, contributing to a balanced meal. For more detailed information on chicken nutrition, you can consult reputable sources like the U.S. Department of Agriculture's FoodData Central, or learn more about preparing healthy meals through sites like Healthline's chicken nutrition overview.

Conclusion

In conclusion, a 6 oz skinless chicken breast offers a lean, high-protein meal with approximately 267 calories. This caloric value is contingent upon the cooking method, with low-fat preparation techniques like grilling or baking being the healthiest options. Its minimal fat and zero carbohydrate content make it a superior choice for those looking to manage their weight or build muscle. By being mindful of portion sizes and preparation, a 6 oz skinless chicken breast can be a healthy and satisfying addition to any diet.

Frequently Asked Questions

Yes, a raw 6 oz skinless chicken breast will have fewer calories than a cooked one. This is because cooking removes water, concentrating the nutrients and calories into a smaller, final cooked weight.

When grilled with minimal oil, the calorie count for a 6 oz skinless chicken breast will be very close to the standard 267 calories, as this cooking method adds very little fat.

Including the skin significantly increases the calorie count due to its high fat content. A 100g portion of chicken breast with the skin on has approximately 197 calories, compared to 165 for the skinless version.

A cooked 6 oz skinless chicken breast contains approximately 54.5 grams of high-quality protein, which is excellent for muscle development and recovery.

Yes, chicken breast with skin is less healthy due to its much higher fat and saturated fat content compared to skinless chicken breast, which is a leaner protein source.

You can use various low-calorie methods to add flavor, such as marinating with herbs, spices, lemon juice, or low-sodium soy sauce. Grilling and baking are great cooking options for maintaining low calories.

Frying or breading a chicken breast will substantially increase its calorie count because the chicken absorbs a significant amount of oil. A fried chicken breast could have 250-300 calories per 100g, far more than a baked one.