By Dr. Dave Patel · Published March 25, 2025 · 6 min read
How many calories in chicken breast? A skinless boneless chicken breast contains 165 calories per 100g cooked — with 31g of protein and just 3.6g of fat. It's one of the leanest, most protein-dense whole foods you can eat, which is why it appears on almost every weight-loss and muscle-building menu. Here is the complete nutrition breakdown.
Calories: Raw vs. Cooked
The biggest source of confusion with chicken breast calories is the raw-versus-cooked difference. Cooking drives off moisture, which concentrates the macros per gram — but the total calories in the piece do not change.
| State | Calories (per 100g) | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw, skinless, boneless | 115 kcal | 22g | 2.6g | 0g |
| Cooked, skinless, boneless | 165 kcal | 31g | 3.6g | 0g |
| Cooked, with skin | 200 kcal | 29g | 10g | 0g |
ℹ️ Raw vs. Cooked Rule
If you weigh chicken before cooking, use raw values (~115 kcal/100g). If you weigh it after cooking, use cooked values (~165 kcal/100g). Never mix the two — you will either under- or over-count by up to 30%.
Data sourced from the USDA FoodData Central database, which is the gold standard for nutrient composition in the US.
Calories by Serving Size
Most people eat more than 100g of chicken breast. Here is how the calorie count scales across common portion sizes (cooked, skinless, boneless).
| Serving Size | Calories | Protein | Fat |
|---|---|---|---|
| 1 oz (28g) | 46 kcal | 9g | 1g |
| 3 oz / 85g | 140 kcal | 26g | 3g |
| 4 oz / 113g | 186 kcal | 35g | 4g |
| 6 oz / 170g | 280 kcal | 53g | 6g |
| 8 oz / 227g | 375 kcal | 70g | 8g |
| 1 medium breast (~174g) | 284 kcal | 53g | 6g |
| 1 large breast (~220g) | 363 kcal | 67g | 8g |
A single medium chicken breast covers over half of most adults' daily protein needs in one meal. For guidance on how much protein you need each day, see our daily protein requirements guide.
Calories by Cooking Method
How you cook chicken breast affects calorie content — mainly because of what you add, not the heat itself. The chicken itself stays roughly the same; oils, sauces, and coatings are where calories accumulate.
| Cooking Method | Calories (per 100g) | Notes |
|---|---|---|
| Grilled or baked (no oil) | 165 kcal | Baseline — purest count |
| Pan-fried (1 tsp olive oil) | 185 kcal | +~20 kcal from oil |
| Poached or boiled | 163 kcal | Slight moisture variation |
| Breaded and baked | 220–250 kcal | Breadcrumbs add ~50–85 kcal |
| Deep fried (crispy) | 300–360 kcal | Batter and oil roughly double fat |
Grilling, baking, or poaching keeps calorie counts cleanest. Adding just one tablespoon of olive oil to a pan adds ~120 calories — easy to overlook if you are not tracking carefully.
Full Nutrition Profile
Chicken breast is more than protein and low fat. It delivers a strong micronutrient package, particularly B vitamins and selenium.
| Nutrient | Per 100g Cooked | % Daily Value |
|---|---|---|
| Calories | 165 kcal | — |
| Protein | 31g | 62% |
| Total Fat | 3.6g | 5% |
| Saturated Fat | 1g | 5% |
| Carbohydrates | 0g | 0% |
| Cholesterol | 85mg | 28% |
| Sodium | 74mg | 3% |
| Niacin (B3) | 13.7mg | 86% |
| Vitamin B6 | 0.9mg | 53% |
| Phosphorus | 220mg | 18% |
| Selenium | 27mcg | 49% |
The B vitamins are worth noting: niacin is essential for energy metabolism, and B6 supports protein synthesis and immune function. Selenium acts as an antioxidant and supports thyroid health. For a broader look at how nutrient density varies between foods, see our guide on whether all calories are the same.
Chicken Breast vs. Other Proteins
Chicken breast is often compared to other popular protein sources. Here is how it stacks up per 100g cooked:
| Food (100g cooked) | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Chicken breast (skinless) | 165 kcal | 31g | 3.6g | 0g |
| Chicken thigh (skinless) | 210 kcal | 26g | 12g | 0g |
| Salmon | 208 kcal | 20g | 13g | 0g |
| Lean beef (90% lean) | 218 kcal | 26g | 13g | 0g |
| Tuna (canned in water) | 128 kcal | 28g | 1g | 0g |
| Tofu (firm) | 76 kcal | 8g | 4.8g | 1.9g |
Chicken breast delivers the highest protein per calorie of any common whole-food protein source. Tuna is the only comparable option, though chicken breast wins on versatility. Chicken thighs are richer and juicier but carry roughly 45 more calories and 8g more fat per 100g.
Is Chicken Breast Good for Weight Loss?
Yes — chicken breast is an excellent choice for a calorie deficit. Here is why:
- High protein per calorie — 80% of its calories come from protein, which is the most satiating macronutrient.
- Near-zero carbohydrates — compatible with low-carb, keto, and standard deficit diets.
- Low fat content — skinless breast is one of the leanest animal proteins available.
- Thermic effect — protein requires more energy to digest than carbs or fat, so the net calorie impact is slightly lower than the label suggests.
Research consistently shows that high-protein diets support fat loss while preserving lean muscle — particularly important when eating in a calorie deficit. Our guide on calories and weight loss explains the underlying science in detail.
⚠️ Medical Disclaimer
This article provides general nutritional information. If you have specific dietary needs or a health condition, consult a registered dietitian or healthcare professional before making significant changes to your diet.
Track Your Chicken Breast Calories Accurately
Knowing the numbers is step one — logging them consistently is what drives results. Weighing raw versus cooked, tracking added oils, and accounting for portion size are all easy to miss with manual methods.
Caloria, the AI calorie tracker, lets you snap a photo of your plate and instantly get a calorie and macro estimate — including chicken breast, however it is cooked and plated. No searching databases, no manual entry.
Frequently Asked Questions
How many calories are in a chicken breast?
A medium skinless boneless chicken breast (about 174g cooked) contains roughly 284 calories and 53g of protein. Per 100g cooked, the figure is 165 calories. Exact numbers vary slightly depending on cooking method and exact weight — grilling or baking without oil gives you the cleanest baseline count.
Should I track chicken breast raw or cooked?
Track raw if you weigh before cooking and use ~115 kcal/100g. Track cooked if you weigh after cooking and use ~165 kcal/100g. The key is consistency. Mixing the two approaches causes significant tracking errors — raw chicken loses around 25% of its weight during cooking, concentrating the macros per gram.
How much protein is in a chicken breast?
A 100g serving of cooked skinless chicken breast provides about 31g of protein. A medium breast (174g) delivers ~53g. This makes chicken breast one of the most efficient protein sources relative to its calorie content. For context, to reach the same protein intake from eggs, you would need approximately 7–8 large eggs.
Is chicken breast good for building muscle?
Yes. Chicken breast provides a complete amino acid profile with a high DIAAS (Digestible Indispensable Amino Acid Score), making the protein highly bioavailable. It is rich in leucine, the amino acid that triggers muscle protein synthesis. Paired with a resistance training program and a calorie surplus, chicken breast is a staple in any muscle-building diet.
How does chicken breast compare to chicken thigh in calories?
Chicken thigh (skinless, cooked) contains about 210 calories per 100g versus 165 for breast. The extra calories come almost entirely from fat — thighs have ~12g fat vs. ~3.6g in breast. Thighs are more flavorful and stay moister during cooking, making them a practical trade-off if you have extra calorie room in your day.