Calories in Chicken Breast
Cooked skinless chicken breast contains about 165 kcal and 31g of protein per 100g — one of the highest protein-per-calorie ratios available in whole foods.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 100g cooked, skinless | 165 | 0 | 31 | 3.6 | — |
| 4 oz cooked (113g) | 187 | 0 | 35 | 4.1 | — |
| 6 oz cooked (170g) | 281 | 0 | 53 | 6.1 | — |
| 1 medium breast cooked (~172g) | 284 | 0 | 53 | 6.2 | — |
| 100g raw, skinless | 120 | 0 | 22.5 | 2.6 | — |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Cooked skinless | 165 | 0 | 31 | 3.6 | — |
| Cooked with skin | 197 | 0 | 30 | 7.8 | — |
| Grilled (no added fat) | 165 | 0 | 31 | 3.6 | — |
| Pan-fried in oil | 220 | 0 | 30 | 11 | — |
| Breaded and fried | 280 | 10 | 25 | 16 | — |
About these numbers
Chicken breast is the highest-protein-per-calorie whole food in everyday Western diets. 100g cooked delivers 31g of protein at just 165 kcal — a protein density (g protein per 100 kcal) of 18.8, beating fish (15–17), Greek yoghurt (10), eggs (8), and beans (3–4).
The protein quality is also high: DIAAS score 1.08, meaning all essential amino acids are present in proportions exceeding human requirements. For anyone targeting protein-rich eating for muscle preservation during cuts or muscle gain during bulks, chicken breast is the workhorse food. Raw vs cooked: raw chicken weighs ~25–30% more due to water content. The cooked numbers in the table are the right reference for tracking.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in 100g of chicken breast?
- 100g cooked skinless chicken breast contains approximately 165 kcal, 31g protein, 3.6g fat, and 0g carbs. The same chicken with skin on contains ~197 kcal and 8g fat. Cooking method matters: grilled or baked stays close to base values; pan-fried in oil adds 50–80 kcal per 100g from the added fat.
- Is chicken breast the best protein source for weight loss?
- For protein density per calorie, yes — among easily-available whole foods, only fish (cod, tuna, white fish) comes close. 100g of chicken breast delivers 31g protein at 165 kcal; 100g of cod delivers 28g protein at 105 kcal (slightly better calorie density but lower protein). For practical adherence — easy to cook, cheap, versatile — chicken breast is hard to beat as a cut-phase protein staple.
- How much chicken should I eat per day?
- Driven by your protein target, not by chicken specifically. For a 70kg adult on a cut: target 1.8–2.2 g/kg protein = 126–154g protein. If chicken provides half that, you're eating 280–340g of cooked chicken per day, typically split across 2–3 meals. The rest comes from other sources (eggs, Greek yoghurt, fish, plant proteins). All-chicken protein intake is fine nutritionally but gets monotonous fast.
- Does chicken breast have any carbs?
- No — plain cooked chicken breast contains 0g of carbohydrate. Breaded preparations (chicken nuggets, fried chicken with batter) add 8–15g carbs per 100g from the breading. Marinades typically add 1–3g carbs depending on sugar content.
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