What is 100 grams of cooked chicken breast macros?

November 12, 2025 •

2 min read

A 100-gram serving of cooked, skinless chicken breast is a powerhouse of lean protein, providing approximately 31 grams and only 165 calories. For anyone tracking their diet, understanding what is 100 grams of cooked chicken breast macros is key to fueling muscle growth and maintaining a healthy weight. This article provides a comprehensive breakdown.

Quick Summary

A 100-gram portion of plain, cooked, skinless chicken breast contains approximately 165 calories, 31g protein, and 3.6g fat, with no carbohydrates. This macronutrient profile makes it an excellent choice for fitness and weight management.

Key Points

High Protein: 100 grams of cooked, skinless chicken breast provides approximately 31 grams of high-quality protein.
Low Fat: A 100-gram serving contains only around 3.6 grams of fat, with most being unsaturated.
Zero Carbs: Plain cooked chicken breast is carbohydrate-free, making it an excellent choice for low-carb diets.
Moderate Calories: With roughly 165 calories per 100 grams, it offers a high protein-to-calorie ratio ideal for weight management.
Preparation Matters: Cooking methods like frying or leaving the skin on will significantly increase the fat and calorie counts.
Water Loss Concentration: The cooking process removes water, which is why the nutrient density per 100 grams is higher than in raw chicken.
Micronutrient Rich: It is a good source of B vitamins, selenium, and phosphorus, which are vital for overall health.

Core Macronutrient Breakdown

When chicken breast is cooked, water is removed, concentrating the remaining nutrients and altering the macronutrient values per 100 grams compared to raw chicken. A 100-gram serving of plain, cooked chicken breast, prepared via methods like baking, grilling, or poaching, offers a significant nutritional boost.

Protein: The Muscle-Building Block

Protein is the most abundant macronutrient in chicken breast.

100 grams of cooked, skinless chicken breast contains about 31 grams of high-quality protein.
It provides all nine essential amino acids necessary for muscle repair and growth.
Its high protein density helps promote satiety.

Fat: Lean and Healthy

Chicken breast is low in fat, especially without the skin.

A 100-gram serving has around 3.6 grams of total fat.
The fat is primarily unsaturated, with minimal saturated fat.

Carbohydrates: The Zero-Carb Factor

Plain cooked chicken breast is naturally carb-free.

There are 0 grams of carbohydrates in 100 grams.
Calories come directly from protein and a small amount of fat.

Calories: Energy for Your Goals

The calorie count for 100 grams of cooked, skinless chicken breast is relatively low.

A 100-gram portion provides about 165 calories.
Around 80% of calories are from protein, and 20% from fat.

How Cooking Methods Impact Macronutrients

Preparation significantly affects the final macros. Different techniques alter the nutrition:

Poaching/Steaming: These methods add no fat and minimize calories, keeping macros close to the standard values.
Baking/Grilling: Using minimal oil keeps these options lean and doesn't significantly increase fat or calories.
Frying: Frying adds considerable fat and calories due to oil absorption.
Using Skin: Cooking with skin greatly increases fat and calories; removing it results in a leaner meal.

Cooked Chicken Breast vs. Other Protein Sources

Here's a comparison of 100 grams of cooked chicken breast with other protein sources:


Protein Source (per 100g cooked)	Calories (kcal)	Protein (g)	Fat (g)	Carbs (g)
Chicken Breast (Skinless)	~165	~31	~3.6	0
Ground Beef (90/10)	~250	~26	~16	0
Ground Turkey (93/7)	~180	~29	~7	0
Salmon	~200	~25	~10	0
Firm Tofu	~145	~16	~9	~4

Nutritional Benefits Beyond Macronutrients

Cooked chicken breast also offers micronutrient benefits:

B Vitamins: A source of Niacin (B3), B6, and B12 for energy and brain function.
Key Minerals: Provides selenium and phosphorus for antioxidant and bone health.
Immune Support: Vitamins, minerals, and protein support the immune system.

Conclusion

Understanding what is 100 grams of cooked chicken breast macros is beneficial for high-protein, low-fat diets. It is a lean, nutritious, and versatile source with about 165 calories, 31 grams of protein, and 3.6 grams of fat per 100 grams. It supports muscle growth, satiety, and provides essential micronutrients. Lean cooking methods like grilling or baking are recommended. For more data, consult resources like the USDA's FoodData Central.

Frequently Asked Questions

No. Cooking causes water loss, so 100 grams of cooked chicken has a higher concentration of protein, fat, and calories than 100 grams of raw chicken. It's more accurate to track macros based on the cooked weight.

Yes. Removing the skin dramatically reduces the fat and calorie content. Cooked skinless chicken breast is significantly leaner than a skin-on portion, which carries much more fat.

Yes. Its high protein and low calorie content are beneficial for weight loss. Protein promotes a feeling of fullness (satiety), which helps manage overall calorie intake and reduce snacking.

Frying adds significant fat and calories. The chicken absorbs the oil used in the cooking process, altering the macronutrient balance by increasing the fat content compared to leaner cooking methods like grilling or poaching.

No, plain cooked chicken breast contains zero carbohydrates. This makes it an ideal protein source for those following low-carb, keto, or other specific dietary plans.

In addition to macros, cooked chicken breast is a good source of essential micronutrients, including B vitamins (B6, B12, Niacin), selenium, and phosphorus, which support energy production and immune function.

Yes. As a complete protein source rich in all essential amino acids, chicken breast is excellent for providing the building blocks necessary for muscle growth and repair, especially after exercise.

Yes, especially when prepared without added fat and with the skin removed. Its low saturated fat and cholesterol content, combined with beneficial unsaturated fats, support cardiovascular health as part of a balanced diet.