How Many Calories in a Chicken Breast?
Chicken breast has 165 calories per 100g cooked, but that number changes based on cooking method and weight. Here's every number you need to track accurately.
Chicken breast is the most tracked food in every major calorie counting app, and one of the most commonly logged wrong. Weigh it raw instead of cooked (or vice versa) and your numbers are off by 25%. Add skin or cooking oil without adjusting, and you could be underreporting by 50+ calories per meal.
Here's every number you need to track chicken breast accurately.
The Quick Answer
A medium skinless, boneless chicken breast (about 174g cooked) contains roughly 284 calories, 53g protein, and 6.2g fat. Zero carbs.
But that number changes significantly depending on how you prepare it and whether you weigh it raw or cooked.
Calories by Preparation Method
| Preparation | Calories (per 100g cooked) | Protein | Fat | Carbs |
|---|---|---|---|---|
| Grilled (no oil) | 165 | 31g | 3.6g | 0g |
| Baked (no oil) | 165 | 31g | 3.6g | 0g |
| Pan-fried (1 tsp oil) | 195 | 30g | 7.5g | 0g |
| Breaded & fried | 260 | 25g | 12g | 11g |
| Rotisserie (with skin) | 197 | 30g | 7.8g | 0g |
| Boiled/poached | 165 | 31g | 3.6g | 0g |
The cooking method itself doesn't change the chicken's inherent calories, but added fats and coatings do. A tablespoon of olive oil adds 119 calories. Breading adds both carbs and fat from frying. This is why specifying how you cooked something matters when tracking. In Mealchat, you can log "200g chicken breast pan-fried in 1 tsp olive oil" and it accounts for the added fat automatically.
Raw vs. Cooked Weight: The #1 Tracking Mistake
Chicken loses about 25% of its weight during cooking due to water evaporation. This means:
- 200g raw chicken breast ≈ 150g cooked
- Both contain the same calories (~330 kcal)
According to the USDA FoodData Central database, chicken breast contains 165 kcal per 100g cooked and 120 kcal per 100g raw. It's the same chicken. The cooked version is just more calorie-dense per gram because it lost water.
The rule: Pick either raw or cooked and be consistent. Most nutrition labels on packaged chicken use raw weight. If you weigh cooked, use cooked entries in your tracker. In Mealchat, you can specify either: "150g cooked chicken breast" or "200g raw chicken breast" and it'll calculate the correct macros for each.
With Skin vs. Without Skin
| Cut | Calories (100g cooked) | Protein | Fat |
|---|---|---|---|
| Breast, skinless | 165 | 31g | 3.6g |
| Breast, with skin | 197 | 30g | 7.8g |
The skin adds about 30 extra calories per 100g, mostly from fat. Over a full breast, that's roughly 50 extra calories. Not dramatic, but it compounds if you eat chicken daily.
How to Weigh Chicken Breast Accurately
- Use a food scale. Eyeballing portions is consistently off by 20-40% according to portion estimation studies.
- Weigh after cooking if you want the simplest workflow. Use "cooked" entries in your tracker.
- Remove bones and skin before weighing unless your tracking entry specifically includes them.
- Account for marinades and sauces. A tablespoon of teriyaki sauce adds ~15 calories. Small per serving, but it adds up over a week of meal prep.
Chicken Breast vs. Other Protein Sources
| Protein Source | Calories (100g) | Protein | Protein per Calorie |
|---|---|---|---|
| Chicken breast | 165 | 31g | 0.19g/kcal |
| Turkey breast | 157 | 30g | 0.19g/kcal |
| Lean beef (95/5) | 137 | 28g | 0.20g/kcal |
| Salmon | 208 | 25g | 0.12g/kcal |
| Tofu (firm) | 144 | 17g | 0.12g/kcal |
| Eggs (whole) | 155 | 13g | 0.08g/kcal |
Chicken breast and turkey breast are nearly identical for macros. Lean beef edges them out slightly on protein-per-calorie. But chicken wins on versatility: it takes on any flavor, works in virtually any cuisine, and holds up well across five days of meal prep.
If you're eating chicken breast as part of a cut, knowing your exact calorie deficit is just as important as getting your protein numbers right. And if you're looking for a tracker that handles cooking methods and portion math for you, see our comparison of the best MyFitnessPal alternatives.
Frequently Asked Questions
How many calories are in a chicken breast? A medium skinless, boneless chicken breast (174g cooked) contains approximately 284 calories, 53g protein, and 6.2g fat. Per 100g cooked, that's 165 calories.
How many calories are in a grilled chicken breast? A grilled chicken breast without oil has 165 calories per 100g cooked. A typical grilled breast (174g) has about 284 calories. Adding oil or marinade increases this.
Should I weigh chicken breast raw or cooked? Either works, but be consistent. Raw chicken breast has 120 calories per 100g. Cooked has 165 calories per 100g. The total calories are the same; cooked weight is lower because water evaporates during cooking (about 25% weight loss).
Does chicken skin add a lot of calories? Chicken skin adds about 30 calories per 100g, mostly from fat. Over a full breast, that's roughly 50 extra calories. Over a week of daily chicken meals, that's 350 calories.
Is chicken breast the best protein source? Chicken breast is one of the most protein-dense foods available at 31g protein per 100g cooked with only 3.6g fat. Lean beef (95/5) has a slightly better protein-per-calorie ratio, but chicken breast is more versatile for meal prep and available at a lower price point.
The Bottom Line
Chicken breast is 165 calories per 100g cooked, with 31g of protein and virtually no carbs. It's the gold standard for lean protein, and for good reason.
The most important thing isn't the exact number. It's consistency in how you measure. Pick raw or cooked, use a food scale, and stick with it. The accuracy will follow.
All nutritional data sourced from USDA FoodData Central, National Nutrient Database for Standard Reference.