What are the macros for chicken?

October 25, 2025 •

3 min read

According to the USDA, a 3.5-ounce serving of cooked, skinless chicken breast contains approximately 31 grams of protein, making it an exceptional source of lean protein. Understanding what the macros for chicken are across various cuts is essential for anyone tracking their nutritional intake for weight management, muscle gain, or general health.

Quick Summary

This article breaks down the macronutrient profile of chicken, detailing the protein and fat content for different cuts like breast, thigh, and wing. It explores how preparation methods alter the final macros and offers guidance on incorporating chicken into a balanced diet, whether for weight loss or muscle building.

Key Points

Macronutrient Breakdown: Plain, unbreaded chicken contains zero carbohydrates, with its macros consisting solely of protein and fat.
Cut Variations: Lean cuts like chicken breast are high in protein and low in fat, while dark meat cuts like thighs and wings have higher fat content, affecting the overall macro ratio.
Impact of Skin: Leaving the skin on chicken can significantly increase both the calorie and fat content of your meal.
Cooking Method Matters: Healthy preparation methods like grilling, baking, steaming, or air-frying prevent the addition of excess fats and calories found in deep-frying.
Weight Loss vs. Muscle Gain: For weight loss, opt for lean, skinless breast; for muscle gain, darker meat provides a flavorful option with slightly more fat to support higher caloric needs.
Versatile Meal Prep: Chicken is an excellent choice for meal prepping and can be used in numerous recipes, from salads and stir-fries to wraps, making macro tracking simple.

Understanding the Macronutrient Basics of Chicken

Chicken is a staple protein source in diets worldwide, celebrated for its versatility and high protein content. A key reason for its popularity among fitness enthusiasts and health-conscious individuals is its low carbohydrate nature. For virtually all cuts of unbreaded chicken, the carbohydrate count is zero, allowing for precise macro tracking. The primary macronutrients to consider are protein and fat, which vary significantly depending on the cut and whether the skin is included.

The Lean Protein Power of Chicken Breast

Skinless, boneless chicken breast is the leanest cut and the preferred choice for those aiming to maximize protein while minimizing fat intake. It is a powerful source of amino acids, which are crucial for muscle repair and growth.

Skinless, cooked chicken breast: A 100-gram (approx. 3.5 oz) serving typically provides around 31 grams of protein and only 3.6 grams of fat. This results in a macronutrient ratio where about 80% of the calories come from protein and the remaining 20% from fat.

Comparing Different Cuts of Chicken

While chicken breast is famously lean, other cuts offer a richer flavor profile due to their higher fat content, though they still remain a solid source of protein.

A Comparison of Chicken Macros (Per 100g, Cooked)


Chicken Cut (Skinless, Boneless)	Calories	Protein (g)	Fat (g)	Notes
Chicken Breast	165	31	3.6	The leanest option, highest protein percentage
Chicken Thigh	179	24.8	8.2	More flavorful and juicy due to higher fat
Chicken Drumstick	155	24.2	5.7	A good balance of fat and protein
Chicken Wing	203	30.5	8.1	Higher fat content, often depends on preparation

The Impact of Preparation and Skin on Macros

How you prepare chicken drastically changes its final macro count. The biggest influencer is the skin. While skin adds calories and fat, it's not strictly off-limits if portions are controlled. For instance, a chicken breast cooked with the skin on can have significantly more fat and calories. The cooking method also plays a crucial role. Deep-frying or cooking with excessive oils or buttery sauces will substantially increase the overall fat and calorie content compared to grilling or baking.

Healthy Cooking Methods to Maintain Favorable Macros

Grilling: This method requires minimal added oil, locking in flavor while keeping fat content low.
Baking or Roasting: A great option for meal prepping, it can be done with herbs and lemon for flavor without adding significant calories.
Boiling or Steaming: Ideal for the cleanest macro profile, and excellent for preparing shredded chicken for salads or wraps.
Air Frying: Delivers a crispy texture with only a fraction of the oil needed for deep-frying.

Incorporating Chicken into Your Macro Diet

Chicken's versatility makes it easy to fit into nearly any macro-counting diet. For weight loss, focus on lean cuts like skinless breast and pair it with complex carbs and ample vegetables for fiber. For muscle gain, the slightly higher fat content in dark meat can be beneficial for those with higher caloric needs. Proper portion control is key, with typical servings ranging from 100 to 150 grams per meal. Recipes like stir-fries, salads, and wraps are excellent ways to integrate chicken while controlling macros.

Conclusion

When considering what the macros for chicken are, it is clear that preparation is as important as the cut itself. While skinless chicken breast offers the leanest protein profile, all cuts of chicken are excellent, carb-free protein sources. By being mindful of cooking methods and portion sizes, you can effectively use chicken to meet your dietary goals, whether they are focused on building muscle, losing weight, or simply eating healthier. The key is to choose the cut that best fits your nutritional needs and cook it in a way that aligns with your macro targets, ensuring a delicious and healthy outcome.

Macro-Friendly Chicken Preparation Ideas

Crockpot Pulled Chicken: Ideal for meal prep, easily shreds for sandwiches or salads.
Mediterranean Stuffed Chicken Breast: A keto-friendly option with feta, sun-dried tomatoes, and spinach.
Ground Chicken Stir Fry: A quick, high-protein weeknight dinner with vegetables.
Sheet Pan Lemon-Garlic Chicken: Simple to prepare and easy cleanup, pairing chicken with green beans.
Chicken Salad Wraps: Use boiled or grilled shredded chicken mixed with a low-fat dressing.

Frequently Asked Questions

The primary macronutrient in chicken is protein. For example, a 100-gram serving of cooked, skinless chicken breast provides a substantial 31 grams of protein.

Yes, eating chicken with the skin on significantly increases the fat and calorie content. For a leaner macro profile, it is best to remove the skin before cooking or eating.

Yes, chicken thighs are still a good source of protein for muscle building. While slightly higher in fat than breasts, they offer a rich flavor and provide about 24.8 grams of protein per 100 grams (cooked, skinless).

To keep your chicken macros lean, use cooking methods that don't add much fat. Excellent options include grilling, baking, air-frying, poaching, or steaming.

Yes, plain chicken breast is a zero-carb food. It contains no carbohydrates, making it ideal for low-carb and ketogenic diets.

Cooking method can greatly affect the total calorie count. For example, deep-frying chicken in batter or oil adds many more calories and fat compared to healthier methods like grilling or baking.

For those managing their macros, a good portion size is typically between 100 and 150 grams of cooked chicken per meal. This ensures a high protein intake without excess calories.

Chicken breast is often preferred over red meat for fat loss because it is one of the leanest protein sources available, providing a high amount of protein for a low number of calories.