Macro Breakdown of 85g Chicken
The macronutrient content of 85g of chicken is not a single, fixed number; it depends on the specific cut and whether the skin is included. The most significant factors are the fat content and preparation, which can dramatically change the calorie and macro profile of your meal.
85g Boneless, Skinless Chicken Breast Macros
For those seeking a lean protein source, boneless, skinless chicken breast is the top choice. A cooked 85g (3oz) serving contains approximately:
- Calories: 128 kcal
- Protein: 26g
- Fat: 2.7g
- Carbohydrates: 0g
This makes it an exceptionally efficient source of protein, with almost no carbohydrates and minimal fat. It's an ideal choice for high-protein, low-fat diets, bodybuilding, and weight management.
85g Chicken Thigh Macros
Chicken thighs offer a richer, more succulent flavor due to their higher fat content. A cooked 85g serving with the skin on contains:
- Calories: 188 kcal
- Protein: 14.0g
- Fat: 14.1g
- Carbohydrates: <0.2g
Removing the skin reduces the fat and calorie count, but the meat itself is still higher in fat than the breast. For a healthier option, consider preparing skinless chicken thighs.
85g Ground Chicken Macros
Ground chicken can be a versatile option, but its macros vary based on the leanness of the grind. Using raw figures for comparison, 85g of ground chicken contains:
- Calories: 122 kcal
- Protein: 15g
- Fat: 7g
- Carbohydrates: <0.1g
The Impact of Cooking Method
The way chicken is prepared can alter its macro composition. For instance, pan-frying chicken in oil will add extra fat and calories, while grilling or baking without added fats keeps the macros closer to the raw values. Battering and deep-frying, for example, will add a significant amount of carbs and fats.
Comparison Table: 85g Chicken Macros by Cut (Cooked)
| Chicken Cut (85g) | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Boneless, Skinless Breast | ~128 kcal | 26g | 2.7g | 0g |
| Thigh with Skin | ~188 kcal | 14.0g | 14.1g | <0.2g |
| Ground Chicken (from raw) | ~122 kcal | 15g | 7g | <0.1g |
How to Accurately Track Your Chicken Macros
To ensure precision when counting macros, especially with chicken, follow these tips:
- Weigh Raw: Always weigh your chicken in its raw state for the most accurate nutrition data, as water is lost during cooking, causing the weight to decrease. If you can only weigh it cooked, be aware that the values will differ slightly. For example, 100g of raw chicken breast yields about 75g of cooked chicken.
- Account for Added Ingredients: Any cooking oils, marinades, or breading will contribute to the final macro count. Factor these into your calculations.
- Use a Food Tracking App: Utilize a nutrition tracking app to log your meals. Many apps have extensive food databases that include different chicken cuts and preparations.
Conclusion
Understanding what the macros are for 85g chicken is essential for anyone tracking their food intake for health or fitness goals. The skinless breast provides a high-protein, low-fat option, while the thigh is richer in fat and calories. The preparation method also plays a crucial role in the final macronutrient count. By weighing your portions and being mindful of your cooking techniques, you can accurately control your intake and make informed dietary choices.
Frequently Asked Questions
What are the macros for 85g chicken?
The macros for 85g of cooked, boneless, skinless chicken breast are approximately 128 calories, 26g of protein, and 2.7g of fat, with zero carbohydrates.
Is chicken breast high in protein and low in fat?
Yes, chicken breast is renowned for being high in protein and very low in fat, making it a popular choice for athletes and dieters.
How many calories are in 85g of chicken breast?
There are approximately 128 calories in a 3-ounce (85g) serving of cooked, boneless, skinless chicken breast.
Do chicken thighs have higher fat than chicken breast?
Yes, chicken thighs have a significantly higher fat and calorie content compared to chicken breast, especially if the skin is left on.
How does cooking affect the macros of chicken?
Cooking methods can alter the final macro count. For example, pan-frying in oil adds fat and calories, whereas grilling or boiling adds minimal extra macros.
Is ground chicken's macro count always the same?
No, the macros for ground chicken vary based on the leanness of the grind. Always check the packaging for specific fat percentages.
Is it better to weigh chicken raw or cooked for macro tracking?
For the most accurate measurement, it is best to weigh chicken raw. If weighing cooked, remember that the weight has decreased due to water loss, so the macro density is higher.
What is a good way to calculate macros for a whole roasted chicken?
For a whole roasted chicken, it is best to separate the different parts (breast, thigh, wing) and weigh each portion, as the macros vary by cut and skin presence.
Do marinades and sauces affect chicken macros?
Yes, marinades and sauces can add a substantial number of calories, carbs, and fats. These should be factored into your total macro count.
Can I find macros for 85g chicken on nutrition apps?
Yes, most reputable nutrition tracking apps include extensive databases that provide macro information for various chicken cuts and preparation styles.
