By Dr. Rachel Kim · Published February 15, 2025 · 6 min read
Chicken breast nutrition facts make it one of the most studied foods in sports and clinical nutrition. Per 100g cooked, skinless chicken breast delivers 165 calories, 31g of protein, and just 3.6g of fat — with zero carbohydrates. Whether you are managing weight, building muscle, or simply tracking what you eat, these numbers explain why chicken breast appears in almost every structured diet plan.
Nutrition Facts per 100g: Raw vs. Cooked
The numbers differ depending on whether you weigh the chicken raw or after cooking. Cooking removes roughly 25% of the raw weight as water vapor, which concentrates the nutrients without adding calories.
| Nutrient | Raw (per 100g) | Cooked (per 100g) |
|---|---|---|
| Calories | 120 kcal | 165 kcal |
| Protein | 22.5 g | 31 g |
| Fat | 2.6 g | 3.6 g |
| Carbohydrates | 0 g | 0 g |
| Sodium | ~65 mg | ~74 mg |
Data sourced from USDA FoodData Central.
Both columns represent the same amount of actual chicken — the difference is water weight. If you weigh your chicken raw, use the raw figures. If you weigh it after cooking, use the cooked column.
⚠️ The Raw vs. Cooked Confusion
The most common tracking mistake with chicken breast: weighing it cooked but entering raw values (or vice versa). This creates a roughly 38% discrepancy in both calories and protein. Always match your measuring point to your data source.
Calories by Serving Size
Chicken breasts vary enormously in size — from a small 100g cut to a restaurant-portioned 280g piece. Here is how the numbers scale across typical serving sizes.
| Serving Size | Weight (cooked) | Calories | Protein | Fat |
|---|---|---|---|---|
| Small breast | 120 g | 198 kcal | 37 g | 4.3 g |
| Medium breast | 150 g | 248 kcal | 47 g | 5.4 g |
| Large breast | 200 g | 330 kcal | 62 g | 7.2 g |
| Restaurant portion | 280 g | 462 kcal | 87 g | 10.1 g |
| 1 cup diced (cooked) | 140 g | 231 kcal | 44 g | 5.0 g |
A medium breast — the most common supermarket size — provides roughly 248 calories and 47g of protein. That single serving covers around 40% of a typical daily protein target for a moderately active 70kg adult. For a detailed look at how much protein you actually need, see our guide on daily protein requirements.
Protein Quality: Not Just Quantity
Not all protein sources are nutritionally equal. Chicken breast's Protein Digestibility-Corrected Amino Acid Score (PDCAAS) sits close to 1.0 — the highest possible rating, indicating it supplies all nine essential amino acids in proportions your body can fully use.
This matters because muscle protein synthesis (MPS) — the process that builds and repairs muscle fibers — requires all essential amino acids simultaneously. A standard serving of chicken breast delivers well above the 2.5g of leucine threshold needed to trigger MPS after exercise. For more on recovery nutrition, see our post-workout nutrition guide.
Vitamins and Minerals
Chicken breast provides more than lean protein. Per 100g cooked, it contributes meaningfully to several key micronutrients:
| Nutrient | Amount per 100g | % Daily Value |
|---|---|---|
| Niacin (B3) | 13.7 mg | 86% |
| Vitamin B6 | 1.0 mg | 59% |
| Selenium | 27.6 µg | 50% |
| Phosphorus | 220 mg | 18% |
| Zinc | 1.5 mg | 14% |
Niacin supports energy metabolism and DNA repair. Vitamin B6 is essential for neurotransmitter production and red blood cell synthesis. Selenium acts as a powerful antioxidant supporting thyroid function. These micronutrients — alongside the lean protein profile — are why chicken breast consistently appears in evidence-based dietary guidelines for healthy aging, weight management, and athletic performance.
Chicken Breast vs. Other Protein Sources
How does chicken breast compare to other popular proteins on the plate?
| Food (per 100g cooked) | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Chicken breast (skinless) | 165 kcal | 31 g | 3.6 g | 0 g |
| Salmon (fillet) | 208 kcal | 20 g | 13 g | 0 g |
| Whole eggs (2 large) | 155 kcal | 13 g | 11 g | 1 g |
| Firm tofu | 76 kcal | 8 g | 4.8 g | 1.9 g |
| Lean beef (sirloin) | 207 kcal | 26 g | 10 g | 0 g |
Chicken breast delivers the highest protein-to-calorie ratio in this comparison. Salmon provides valuable omega-3 fatty acids at a higher calorie cost. Eggs are nutrient-dense but lower in protein per gram. The right choice depends on your goals — for pure protein efficiency and calorie control, chicken breast leads. Understanding how different foods contribute to your daily energy balance is covered in our how to calculate food calories guide.
Chicken Breast and Weight Loss
Chicken breast is a staple in calorie-restricted diets for three evidence-backed reasons:
- High thermic effect — your body burns 20–35% of the calories in protein through digestion and metabolism, more than twice the rate of carbohydrates (5–10%) or fat (0–3%).
- Satiety hormones — high protein intake increases GLP-1 and peptide YY while suppressing ghrelin, making you feel fuller for longer.
- Muscle preservation — adequate protein during a calorie deficit signals the body to burn fat rather than break down muscle, protecting your metabolic rate.
A 2023 review published in Nutrients found that regular poultry consumption was associated with improved body composition and cardiometabolic markers, independent of total calorie intake. For practical strategies on building a deficit around high-protein foods, see our article on calories and weight loss.
This article is for informational purposes only and does not constitute medical advice. Individuals managing chronic conditions, food allergies, or eating disorders should consult a registered dietitian before making significant dietary changes.
Track Your Chicken Accurately
Knowing these numbers is the first step — logging them accurately every day is what drives results. Caloria uses AI photo recognition to estimate the portion size and nutritional content of your chicken breast from a single photo, whether it's grilled, baked, or diced in a salad.
Download Caloria and see exactly what's on your plate:
Frequently Asked Questions
How many calories are in a chicken breast?
A medium cooked skinless chicken breast (about 150g) contains roughly 248 calories and 47g of protein. Per 100g, cooked chicken breast provides 165 calories. Restaurant portions often run 250–300g, putting them closer to 400–500 calories before any sauces or sides are added.
How much protein is in 100g of chicken breast?
Cooked skinless chicken breast provides 31g of protein per 100g — one of the highest protein densities of any whole food. Raw chicken delivers around 22.5g per 100g. The difference reflects water loss during cooking, not a change in the actual protein content.
Is chicken breast good for weight loss?
Yes. Chicken breast is calorie-efficient, highly satiating, and has a significant thermic effect. Its high protein content helps preserve lean muscle mass during a calorie deficit, which prevents the metabolic slowdown that makes many diets fail over time.
Does cooking method change the calories?
Cooking method alone does not change the calorie count when no fat is added. Grilled, baked, boiled, or steamed chicken breast all deliver approximately 165 calories per 100g cooked. What raises the total is added oil, butter, sauces, or breading — these additions can double or triple the final calorie count.