Why Does Chicken Have Such Low Calories? The Science Behind a Lean Protein

November 29, 2025 •

3 min read

According to nutritional data, a 100-gram serving of cooked, skinless chicken breast contains only about 165 calories. This remarkably low number helps explain why chicken has such low calories and has cemented its status as a cornerstone of high-protein, low-calorie diets worldwide.

Quick Summary

Chicken is low in calories primarily due to its high protein content and minimal fat, especially in lean white meat cuts. Selecting skinless cuts and using healthy cooking methods are key to keeping calories down.

Key Points

High Protein, Low Fat: Chicken's low-calorie density stems from its composition of high protein and low fat, especially in white meat cuts like the breast.
Lean Cuts are King: Not all chicken is equal; lean cuts such as skinless chicken breast are significantly lower in calories than fattier dark meat cuts and wings.
Skin Adds Substantial Calories: Leaving the skin on dramatically increases the calorie count due to its high fat content. Removing the skin is an easy way to reduce calories.
Cooking Method Impacts Calories: Frying adds significant calories through cooking oils, while healthier methods like grilling, baking, or steaming keep the calorie count low.
Generally Leaner than Red Meat: Lean chicken breast is often a lower-calorie, lower-fat alternative to many cuts of red meat, making it ideal for weight management.

The Macronutrient Breakdown: Protein vs. Fat

At its core, the low-calorie profile of chicken is a simple matter of macronutrient composition. Calories are derived from three main sources: carbohydrates, proteins, and fats. A gram of protein provides approximately 4 calories, a gram of carbohydrate provides 4 calories, and a gram of fat contains about 9 calories. Chicken, particularly the white meat, contains virtually zero carbohydrates and is exceptionally high in protein while being naturally low in fat. This creates a high protein-to-fat ratio, which translates to a lower overall calorie density. This is in stark contrast to fattier meats where the calorie count per gram is higher due to the energy-dense fat content.

Not All Chicken Is Created Equal: A Tale of Two Cuts

One of the biggest factors influencing the calorie count is the specific cut of chicken. The meat can be divided into white meat (breasts and wings) and dark meat (thighs and drumsticks), each with a different nutritional profile due to varying muscle types. The white meat from the breast is the leanest and contains the least fat. Dark meat, which is used more frequently by the chicken for movement, contains more myoglobin and therefore more fat and calories.

The Impact of Chicken Skin

Whether the skin is left on or removed before cooking makes a significant difference to the final calorie total. The skin and the layer of fat directly beneath it are the most calorie-dense parts of the chicken. A skin-on chicken breast can have a substantially higher calorie count than a skinless one, potentially adding 50–100 extra calories per serving. This is because chicken skin is rich in fat. For those aiming to minimize calorie intake, removing the skin is one of the most effective and simplest strategies.

Cooking Method Matters

The preparation method is another critical variable that determines the final caloric value. Adding fats like oils and butter during cooking can dramatically increase the calorie count, even for a lean cut. For instance, a fried chicken thigh has a higher calorie content than a grilled one. Choosing healthy, low-fat cooking techniques is essential for maintaining chicken's low-calorie benefits.

Healthier Cooking Methods for Low-Calorie Chicken

Grilling: Requires minimal or no added fat, sealing in natural flavor and moisture.
Baking/Roasting: Uses dry heat in an oven with limited added fat, preserving flavor without excess calories.
Boiling/Poaching: Involves simmering chicken in water or broth, adding moisture and tenderness without any added fat.
Steaming: Cooks the chicken with vaporized water, retaining moisture and nutrients without increasing fat content.
Air Frying: A modern method that uses hot air to create a crispy texture with significantly less oil than deep-frying.

Chicken vs. Other Meats: A Calorie Comparison

When compared to many cuts of red meat, chicken generally stands out as the leaner, lower-calorie option, particularly when focusing on skinless breast meat. While the nutritional profiles of different meats vary widely depending on the cut and fat percentage, lean chicken breast is consistently a high-protein, low-fat choice. For example, a 100g serving of cooked chicken breast has about 165 calories, whereas a comparable serving of 85% lean ground beef might have around 249 calories. This makes chicken an easy and effective substitution for those monitoring their calorie intake.

Macronutrient and Calorie Comparison Table (per 100g cooked)


Item	Calories	Protein (g)	Total Fat (g)
Skinless Chicken Breast	165	31.0	3.6
Skinless Chicken Thigh	179	24.8	8.2
Skin-on Chicken Wing	254	23.8	16.9
93% Lean Ground Turkey	213	27.1	11.6
85% Lean Ground Beef	249	25.9	16.2

Conclusion: Making Smart Choices

The reason why chicken has such low calories boils down to its high concentration of protein and low fat content, a combination particularly evident in skinless white meat cuts like the breast. The choices we make in the kitchen—from the cut of meat to the cooking technique—are the final determinants of the meal's caloric impact. By opting for lean cuts, removing the skin, and choosing healthier preparation methods, chicken can remain a highly versatile and valuable component of a healthy, low-calorie diet. It's not just a matter of what you eat, but how you prepare it, to fully leverage chicken's nutritional advantages.

For more detailed nutritional information on various foods, including specific cuts of chicken, consult the USDA's FoodData Central database.(https://pmc.ncbi.nlm.nih.gov/articles/PMC10459134/)

Frequently Asked Questions

White meat, such as skinless chicken breast, is lower in calories because it is leaner and has a lower fat content compared to dark meat like thighs and drumsticks.

Yes, removing the skin from chicken before or after cooking significantly reduces the calorie and fat content, as the skin contains a high concentration of fat.

Cooking methods that add minimal or no fat, such as grilling, baking, poaching, and steaming, keep the calorie count low. High-fat methods like deep-frying add a significant amount of calories.

Yes, lean, skinless chicken is excellent for weight loss. Its high protein content promotes satiety, helps build muscle, and maintains a healthy metabolism, all within a low-calorie framework.

Lean, skinless chicken breast is generally lower in calories and saturated fat than most comparable cuts of beef.

Besides being a great source of protein, chicken is rich in essential vitamins and minerals, including B vitamins (especially niacin and B6), phosphorus, and selenium.

Protein requires more energy for your body to digest, increasing thermogenesis. It also has a greater impact on satiety hormones, which helps you feel fuller for longer.