What has more calories, potatoes or chicken? A detailed nutritional comparison

November 22, 2025 •

4 min read

Did you know that 100 grams of plain cooked chicken breast contains approximately 165 calories, while the same amount of a boiled potato has about 80 calories? This simple fact highlights a complex question: what has more calories, potatoes or chicken, and how does preparation influence the final count?

Quick Summary

A direct nutritional comparison shows that plain cooked chicken breast contains more calories per 100g than a plain boiled potato. Preparation methods like frying and adding sauces significantly increase the calorie density of either food.

Key Points

Plain Chicken is More Calorie-Dense: Per 100g, plain cooked chicken breast has more calories than a plain boiled or baked potato.
Cooking Method is Critical: Frying adds substantial calories, and fried potatoes can easily become more calorie-dense than most chicken preparations.
Watch for Added Fats: Oils, butter, and high-fat sauces can dramatically increase the calorie count of both foods, often more than the food itself.
Weight Changes Matter: Cooked chicken has a higher calorie-per-gram count than raw chicken because it loses water during cooking.
Both are Nutrient-Rich: Chicken provides excellent lean protein, while potatoes offer complex carbohydrates, Vitamin C, and potassium, making both beneficial in a balanced diet.

Plain Cooked Comparison: Chicken Takes the Lead

In a straightforward, pound-for-pound comparison of plain, unseasoned food, lean chicken has more calories than potatoes. The difference is primarily due to macronutrient composition and water content. Chicken breast is a protein-dense food, while potatoes are largely carbohydrate and water.

For example, 100 grams of plain, skinless chicken breast, whether boiled, grilled, or roasted, contains roughly 165 calories. In contrast, 100 grams of a boiled potato contains only about 80 calories. This makes chicken more calorie-dense in its most basic cooked form. The higher protein content in chicken also means it contributes more to satiety, or the feeling of fullness, which is a key factor in managing weight and overall calorie intake.

The Impact of Cooking Method

This simple comparison changes dramatically once cooking methods and added ingredients are introduced. The extra calories from oil, butter, and sauces can completely flip the calorie count, often making the potato dish far more energy-dense than the chicken dish. Frying, in particular, has a significant effect.

Fried Potatoes: A small 100-gram serving of fried potatoes (like french fries) can easily exceed 300 calories, while some forms like crispy potato chips can be upwards of 600 calories per 100g. The oil used in frying is a concentrated source of fat, and therefore, calories.
Fried Chicken: Likewise, frying chicken, especially with skin and breading, adds considerable calories. The same chicken breast cooked in oil will have a higher calorie count than when simply grilled.

Raw vs. Cooked Calorie Density

The weight difference between raw and cooked food is another important factor. When chicken is cooked, it loses water, which concentrates the remaining nutrients and calories. A raw chicken breast might have around 120 calories per 100g, but after losing water, the resulting 100g portion of cooked chicken will have a higher calorie density, about 165 calories. This is why it's crucial to be consistent and aware of whether you're measuring raw or cooked weight for calorie tracking.

Beyond Calories: A Macronutrient Perspective

Comparing calories alone doesn't tell the whole story. The nutritional profile of each food offers unique benefits:

Chicken: A phenomenal source of lean protein, which is essential for building and repairing muscle tissue. It provides essential nutrients like B vitamins, selenium, and zinc.
Potatoes: Rich in complex carbohydrates, which provide a primary energy source. They are also packed with Vitamin C, potassium, and B group vitamins, especially when consumed with the skin. Potatoes have also been shown to be incredibly filling, which can aid in appetite control.

Calorie Comparison: Potatoes vs. Chicken (Plain Cooked per 100g)


Food Item	Calories (approx. per 100g)	Primary Macronutrient	Notes
Chicken Breast (skinless, cooked)	165 kcal	Protein	Leanest option, high satiety
Chicken Thigh (skinless, cooked)	209 kcal	Protein, Fat	Higher fat content than breast
Potato (boiled)	80 kcal	Carbohydrate	Very low fat, high water content
Potato (baked)	93 kcal	Carbohydrate	Higher calorie density due to water loss

Making the Healthiest Choice for You

Determining which food is "healthier" or has "more" calories depends on your specific dietary goals. For someone focused on a high-protein, low-carb diet, chicken is the clear winner. For someone seeking a filling, low-fat source of complex carbs, a plain potato is an excellent choice. The most important takeaway is that preparation is everything. A grilled chicken breast with a side of boiled potatoes is a balanced, low-calorie meal, while fried chicken and french fries represent a far more calorie-dense combination.

Ultimately, both potatoes and chicken can be part of a healthy, balanced diet. What matters most is how they are prepared. Cooking methods like grilling, boiling, and baking are always preferable for keeping calorie counts low, while frying should be used sparingly. Being mindful of added fats and sauces will help you make the best choices for your nutritional needs.

Conclusion: Preparation is the Key Factor

When comparing plain, cooked servings, chicken breast typically contains more calories per 100 grams than a potato. This is because chicken is primarily a source of protein, while potatoes are mainly carbohydrates and water. However, the initial calorie difference is often overshadowed by the cooking method. Frying either food with oil, or adding creamy sauces and high-fat ingredients, can drastically increase the calorie content, potentially making a fried potato dish much higher in calories than a plain chicken breast. For a health-conscious diet, focusing on preparation methods that avoid excess fat is more important than the inherent calorie difference between these two staple foods. A balanced meal can include both, prepared simply, to provide a mix of protein, carbohydrates, and essential nutrients.

How to Manage Calories from Potatoes and Chicken

Choose Lean Cuts: Opt for skinless, boneless chicken breast over fattier cuts like thighs or wings to reduce fat and calories.
Embrace Water-Based Cooking: Boil or steam potatoes instead of frying to keep the calorie count low.
Baking is a Great Option: Bake potatoes and chicken without excess oil. The calorie count of baked potato is still low, and baked chicken is also a great option.
Consider Cooking Weights: Remember that 100g of cooked chicken has more calories than 100g raw, due to water loss. Weighing raw food provides a more accurate baseline.
Be Mindful of Sauces: High-fat sauces, gravy, and creamy toppings can significantly increase the calorie count of both chicken and potatoes.

Frequently Asked Questions

For weight loss, both can be good options. Lean chicken breast provides high protein for satiety, while plain potatoes are a very filling, low-fat source of carbohydrates. The key is to prepare them simply (grilled, baked, boiled) without excess fat or sauces.

The calorie count is very similar. 100 grams of a plain boiled sweet potato has about 76 calories, which is comparable to a plain boiled white potato's ~80 calories. The primary difference is the type of carbs and added vitamins.

Yes, eating chicken with the skin adds a significant number of calories due to the high fat content in the skin. 100g of roasted skinless chicken breast has about 165 calories, while the same amount with skin has about 197 calories.

Fried potatoes are often higher in calories per serving than plain chicken. However, this depends on the specific dish. For instance, french fries are typically far more calorie-dense than a plain, grilled chicken breast, but a small serving might have fewer calories than a very large, breaded and fried chicken portion.

Neither is universally 'healthier' as they offer different nutrients. Chicken is a protein powerhouse, essential for muscle, while potatoes provide energy and key vitamins. A healthy diet can and should include both in moderation, prepared healthily.

When food like chicken is cooked, it loses water weight. The calories and nutrients remain, so they become more concentrated in the final product. Thus, a 100-gram serving of cooked chicken is more calorie-dense than a 100-gram serving of raw chicken.

Absolutely. Chicken and potatoes can form a very balanced and satisfying meal. For weight loss, focus on portion control and choose low-calorie cooking methods like grilling or baking, and use minimal added fats or high-calorie sauces.