The Core Macros for 87g Skinless Chicken Breast
For most people tracking their macronutrients, the primary concern is the portion of chicken after it has been cooked. A standard 87-gram serving of cooked, roasted, boneless, and skinless chicken breast provides a lean and protein-rich profile. By extrapolating from USDA data for an 86-gram portion, we can reliably estimate the macros for 87g. This serving is predominantly protein, with a minimal amount of fat and virtually zero carbohydrates, making it an excellent staple for many dietary plans, particularly those focused on muscle gain or weight management.
Estimated Nutritional Breakdown for 87g Cooked, Skinless Chicken Breast
- Calories: Approximately 144 calories.
- Protein: Approximately 27.3 grams.
- Fat: Approximately 3.03 grams.
- Carbohydrates: 0 grams.
Cooked vs. Raw: The Importance of Accurate Weighing
One of the most common sources of confusion when tracking macros is whether to weigh meat raw or cooked. The search data indicates that cooking causes chicken to lose a significant amount of its water content, which concentrates the nutrients per gram. A consistent method is key to accurate tracking over time. The most reliable way to track is to always weigh your chicken raw and use the corresponding nutritional data for raw chicken. However, if you only have the cooked weight, it is crucial to use cooked nutrition data, as raw data will significantly underestimate your intake. For example, 100 grams of raw chicken breast contains about 22.5 grams of protein, whereas 100 grams of cooked chicken contains around 28 grams of protein due to water loss.
How Cooking Method Changes Macros
While the chicken breast itself is a low-fat protein, the way it is prepared can dramatically alter its final macro count. Adding oil, butter, or heavy sauces will increase the fat and calorie content. Frying is a common method that can significantly increase the total macros, whereas baking, grilling, or boiling without added fats will keep the nutrition profile closer to its natural state. If you are strictly monitoring your fat intake, these preparation methods should be considered carefully.
Macros of 87g Chicken Breast: Skin-On vs. Skinless
Choosing between skin-on and skinless chicken breast is another critical factor. The skin contains a considerable amount of fat, which directly impacts the total calorie and fat content. To illustrate the difference, here is a comparison based on USDA data, adjusted for an 87g serving size.
| Macro | 87g Cooked, Skinless | 87g Raw, Skin-On |
|---|---|---|
| Calories | ~144 kcal | 150 kcal |
| Protein | ~27.3 g | 18 g |
| Fat | ~3.03 g | 8 g |
| Carbohydrates | 0 g | 0 g |
As the table clearly shows, the skin adds extra fat and calories while reducing the overall protein concentration in the same weight serving due to the differing compositions.
Beyond the Macros: Other Nutritional Benefits
Beyond being a protein powerhouse, chicken breast offers a variety of other essential nutrients. An 87g serving provides a solid dose of B vitamins, including Niacin and Vitamin B6, which are vital for energy production and brain health. It is also a good source of minerals like Selenium and Phosphorus. Selenium acts as a powerful antioxidant, while Phosphorus is crucial for healthy bones and teeth. Including lean protein sources like chicken breast is an effective way to meet these micronutrient needs.
Practical Tips for Tracking Your Chicken Intake
- Invest in a food scale: This is the single most important tool for accurately tracking your intake. A scale eliminates guesswork and provides consistent measurements every time.
- Log your food consistently: Choose one method (weighing raw or cooked) and stick with it. This consistency is more important than absolute perfection.
- Factor in cooking additions: Don't forget to add any oils, sauces, or marinades to your macro tracker. A small amount of olive oil can add dozens of extra calories and grams of fat.
- Plan your meals: By preparing chicken breast in batches, you can weigh it out and log the macros for multiple meals at once, saving time and ensuring accuracy.
- Use reliable data sources: Refer to official databases like the USDA FoodData Central for the most accurate nutritional information.
Conclusion
Understanding what are the macros for 87g chicken breast requires consideration of its cooked state, the presence of skin, and the cooking method used. A cooked, skinless portion is an exceptionally lean and high-protein option, perfect for anyone focused on their macronutrient intake. By consistently weighing your portions and accounting for preparation, you can confidently fit this versatile food into your diet. For the most accurate tracking, weigh your chicken raw when possible and use the corresponding raw nutritional data, or if using cooked chicken, be consistent with your cooked weight measurements.
Key Takeaways
- High Protein Source: A cooked, skinless 87g chicken breast is primarily protein, with approximately 27.3 grams, making it ideal for muscle building and satiety.
- Cooking Changes Weight: Chicken breast loses water during cooking, so the nutritional density increases per gram. Weighing raw is often the most consistent method.
- Preparation Matters: Cooking with added oils or marinades will increase the calorie and fat content, so opt for grilling or baking for lower macros.
- Skin Adds Fat: Chicken skin significantly increases the fat and calorie count. Removing it is the best way to keep macros lean.
- More Than Macros: Chicken breast is also rich in essential B vitamins (Niacin, B6) and minerals like Selenium and Phosphorus.
FAQs
Q: What are the core macros for 87g cooked, skinless chicken breast? A: An 87g serving contains approximately 144 calories, 27.3 grams of protein, and 3 grams of fat, with 0 grams of carbohydrates.
Q: Does the nutritional value of chicken breast change when cooked? A: The macros themselves (protein, fat) don't change, but the concentration does because cooking removes water weight. 100g cooked chicken is nutritionally denser than 100g raw chicken.
Q: Is it better to weigh chicken raw or cooked for macro tracking? A: For maximum consistency and accuracy, most dietitians recommend weighing protein sources like chicken in their raw state.
Q: How many calories are in 87 grams of cooked chicken breast? A: An 87-gram serving of cooked, skinless chicken breast contains approximately 144 calories, though this can vary slightly based on the cooking method.
Q: What is the difference between skin-on and skinless chicken breast macros? A: Skin-on chicken breast contains significantly more fat and calories for the same weight compared to a skinless breast. An 87g raw, skin-on portion has roughly 8g fat and 150 kcal.
Q: How can I cook chicken breast without significantly increasing its macros? A: Methods like grilling, baking, broiling, or boiling without adding oil or butter are the best options for keeping the final macros low and true to the chicken's natural state.
Q: Why does chicken lose weight when it's cooked? A: Chicken loses weight during cooking because its water content evaporates. The protein and fat remain, but the overall mass decreases.
Citations
- 86 Grams Of Chicken Breast Nutrition Facts - Eat This Much. [Online] Available: https://www.eatthismuch.com/calories/chicken-breast-453?a=1%3A0 [Accessed 9 Oct 2025].
- How Many Calories in Chicken? Breast, Thigh, Wing and More - Healthline. [Online] Available: https://www.healthline.com/nutrition/calories-in-chicken [Accessed 9 Oct 2025].
- How to Properly Count Macros for Chicken Breast - Instagram. [Online] Available: https://www.instagram.com/p/DABjrevuL13/ [Accessed 9 Oct 2025].
- Question regarding Raw vs Cooked Chicken Breast - Reddit. [Online] Available: https://www.reddit.com/r/nutrition/comments/lew5tm/question_regarding_raw_vs_cooked_chicken_breast/ [Accessed 9 Oct 2025].
- Chicken Breast - Nutrition Value. [Online] Available: https://www.nutritionvalue.org/public_ingredient_22138.html?size=87+g [Accessed 9 Oct 2025].
