What are the Macros for 500gm Chicken?

November 12, 2025 •

4 min read

An average raw, skinless chicken breast contains approximately 600 calories, offering a significant amount of lean protein. Understanding what are the macros for 500gm chicken is crucial for anyone monitoring their nutritional intake, whether for muscle building, weight loss, or general health.

Quick Summary

This guide details the specific macronutrient breakdown for 500gm of chicken, including different cuts and preparation methods. It provides a clear overview of the protein, fat, and calorie content to help with effective meal planning.

Key Points

Raw Chicken Breast Macros: 500g of raw, skinless chicken breast contains approximately 600 kcal, 113g protein, and 13g fat.
Cooked Chicken Breast Macros: The macros become more concentrated after cooking; 500g of roasted chicken breast provides around 825 kcal, 155g protein, and 18g fat.
Cut of Chicken Matters: Different cuts have varying fat content; thighs with skin contain more fat and calories than lean breast meat.
Cooking Method Impact: Frying or adding fatty ingredients will significantly increase the calorie and fat content compared to leaner methods like grilling or steaming.
Weight Loss During Cooking: Chicken loses water weight during cooking, meaning 500g raw will yield a smaller amount of cooked meat, but with the same total nutrition.
Versatile Protein Source: Plain chicken is a versatile, zero-carb, high-protein food perfect for various dietary plans.

Understanding the Macros for 500gm Chicken

When calculating the macronutrients for 500gm of chicken, the specific cut and cooking method are the most significant factors. A raw, skinless chicken breast will have a different profile from a cooked portion with the skin on. The loss of water weight during cooking is also an important variable to consider, as it concentrates the remaining nutrients and calories. For this guide, we will focus on the most popular cuts: breast, thigh, and ground chicken.

Macros for 500gm Raw Chicken Breast

Starting with a raw, skinless chicken breast provides the leanest macro profile. This is the ideal option for those seeking maximum protein with minimal fat. According to nutritional data, 500 grams of raw, meat-only chicken breast contains roughly:

Calories: 600 kcal
Protein: 113g
Fat: 13g
Carbohydrates: 0g

These numbers reflect the uncooked state. When cooked, the chicken will lose moisture, which alters the final macro count per gram of edible, cooked meat. For example, 500g of raw chicken breast will yield a smaller amount of cooked chicken, but the total protein and fat content will remain the same, just condensed into a smaller final weight.

Macros for 500gm Cooked Chicken Breast

Cooking chicken breast typically results in a water weight loss of about 20-25%, concentrating the macros. For 500gm of cooked chicken breast (from an initial larger raw portion):

Calories: 825 kcal (roasted), or 755 kcal (stewed)
Protein: 145g (stewed), or 155g (roasted)
Fat: 15g (stewed), or 18g (roasted)
Carbohydrates: 0g

The final cooked weight of the meat from 500g raw chicken would be around 375-400g, explaining the higher macronutrient density per gram when comparing cooked versus raw measurements. These numbers are based on cooked weight, not raw weight after preparation.

Macro Comparison: Chicken Breast vs. Thigh vs. Ground

Different cuts of chicken offer distinct macro profiles, which is important for varying dietary needs. Here is a comparison of what are the macros for 500gm chicken across different cuts:


Nutrient	Chicken Breast (Cooked)	Chicken Thigh (Raw, with skin)	Ground Chicken (Raw)
Calories	825 kcal	1105 kcal	715 kcal
Protein	155g	83g	87g
Fat	18g	83g	41g
Carbs	0g	1g	0.2g

From the table, it is clear that chicken breast is the leanest option. Chicken thigh, especially with the skin on, contains significantly more fat and fewer calories from protein. Ground chicken represents a middle ground, with a higher fat content than breast but less than a whole thigh.

Factors Affecting Chicken Macros

There are several variables that can slightly change the final macro count of your chicken:

Cooking Method: Frying chicken in oil will add extra fat and calories, while grilling, baking, or boiling will maintain a lower fat profile. For example, stewed chicken breast has slightly fewer calories than roasted.
Fat Trimming: The amount of fat and skin removed from the chicken before cooking directly impacts the fat content. Leaving the skin on a thigh dramatically increases its fat and calorie count.
Added Ingredients: Sauces, marinades, and breading all add calories and macronutrients, typically increasing the carb and fat content significantly. A simple marinade won't change the base macros, but a sugary BBQ sauce will.
Brand Variations: Different brands and types of chicken (e.g., free-range vs. conventionally farmed) can have slight variations in their nutritional composition, though these are generally minor for standard cuts.

Maximizing Your Chicken Macros

For those on a strict macro-counting diet, opting for a lean cut like chicken breast is the best approach. Preparing it with low-fat cooking methods, such as grilling or boiling, ensures you get a high-protein, low-fat meal. Pair it with complex carbohydrates like brown rice or quinoa and a serving of vegetables to create a balanced meal. Tracking raw weight is the most consistent method for accurate counting before cooking.

Conclusion

Knowing what are the macros for 500gm chicken is essential for tailored meal planning and tracking nutritional goals. The specific macros depend heavily on the cut and cooking preparation, with skinless breast meat offering the leanest option. For a high-protein, low-fat meal, opt for cooked chicken breast, which can provide around 155g of protein. Always account for cooking-related water loss and any added ingredients to maintain accurate tracking. For more information, you can consult reliable nutritional databases online, such as the USDA FoodData Central.

Summary of Key Macronutrients

Protein

Chicken is an excellent source of high-quality, complete protein, vital for muscle growth and repair.

Fat

White meat cuts like the breast are lower in fat, while dark meat like thighs contains more fat, especially when cooked with the skin on.

Carbohydrates

Plain chicken is naturally a zero-carb food, making it a staple in low-carb and ketogenic diets.

Calories

The total calories in 500gm of chicken vary based on the fat content, ranging from approximately 600 kcal for raw breast to over 1100 kcal for raw thighs with skin.

Weight Changes

Cooking causes chicken to lose water weight, so 500g raw will result in less than 500g cooked meat, but the total macro content remains unchanged.

Frequently Asked Questions

Cooking causes chicken to lose water weight, which concentrates the nutrients. While the total protein and fat content from the original 500g portion remains, the calorie and nutrient density per gram of the cooked meat increases. For example, 500g raw breast might become around 375-400g cooked, with approximately 825 calories and 155g protein when roasted.

For a high-protein, low-fat diet, the chicken breast is the superior choice. 500g of cooked, skinless chicken breast offers the highest concentration of protein (around 155g) with the lowest fat and calorie count compared to thighs or other cuts.

For many individuals, 500gm of cooked chicken (providing around 155g protein) can be a large portion, but whether it is 'too much' depends on your individual protein needs, which are based on factors like body weight, activity level, and fitness goals. Athletes and bodybuilders often require higher protein intakes.

Sauces and marinades, especially those high in sugar or fat, can significantly alter the overall macros by adding extra carbohydrates and calories. To keep the meal lean, opt for low-sugar, low-fat marinades or spices rather than heavy sauces.

For the most accurate tracking, weigh your chicken in its raw state and use the nutritional data for raw chicken. Alternatively, weigh the chicken after cooking and use the data for cooked chicken of the same type and preparation method.

Variations in macro data can arise from differences in the exact cut (bone-in, skin-on, fat content), cooking method, source of the chicken, and rounding by different nutritional databases. The numbers provided are reliable averages based on reputable sources.

Plain chicken, regardless of the cut, is naturally carbohydrate-free. Any carbs would come from added ingredients like marinades, breading, or sauces, not the chicken meat itself.