How Many Calories in a Chicken Breast?
About 165 kcal in 100 g of plain grilled. Here's how the number changes with size, prep, and skin.
A plain grilled chicken breast averages 165 kcal per 100 g cooked, or about 280 kcal for a typical 6-oz portion. The number jumps fast with prep — grilled with skin on is ~195 kcal/100g; breaded and fried can hit 290+ kcal/100g. Always check what cut and prep you’re working with before logging.
The Headline Number
USDA-aligned data for skinless, boneless chicken breast, cooked plain (grilled, baked, or roasted):
- Per 100 g cooked: 165 kcal
- Per 4 oz cooked: ~187 kcal
- Per 6 oz cooked: ~280 kcal
- Per 8 oz cooked: ~373 kcal
Macros at 100 g cooked: ~31 g protein, 3.6 g fat, 0 carbs.
If your tracker is logging “chicken breast” and showing you something like 285 kcal per 100 g, it’s probably tagged wrong (likely a fried or breaded version). Verify the entry.
How Prep Changes the Number
Prep is where most logging errors happen. Same chicken, different method, very different calories:
| Prep | Calories per 100g cooked |
|---|---|
| Grilled, baked, roasted (no oil) | 165 |
| Grilled with 1 tsp olive oil | 205 |
| Pan-seared with 1 tbsp butter | 240 |
| Roasted with skin on | 195 |
| Breaded and pan-fried | 250–290 |
| Deep-fried (e.g., chicken nuggets) | 290–320 |
| Rotisserie chicken (with skin) | 220 |
The big drivers are added fat (oil, butter) and breading (flour, panko). A “healthy chicken meal” can easily be 300+ kcal per 100 g if it’s pan-fried in butter with a flour dredge.
Raw vs Cooked
Chicken loses ~25% of its weight during cooking, mostly water. This matters if you’re comparing labels.
| Raw weight | Cooked weight |
|---|---|
| 100 g | ~75 g |
| 4 oz | ~3 oz |
| 6 oz | ~4.5 oz |
USDA data is published for both. The rule:
- A “4 oz raw, 165 kcal” chicken breast is the same as a “3 oz cooked, 165 kcal” chicken breast.
- Don’t log the raw weight against the cooked-weight calorie value, or vice versa — that’s how you end up off by 25%.
For more, see raw vs cooked weighing.
Restaurant and Fast Food Comparisons
| Item | Calories |
|---|---|
| Chick-fil-A grilled chicken sandwich | ~380 |
| Chick-fil-A original chicken sandwich (breaded) | ~440 |
| Chipotle chicken (4 oz portion) | ~180 |
| Subway 6” Roasted Chicken | ~320 |
| Panera grilled chicken (3 oz portion) | ~140 |
| McDonald’s grilled chicken sandwich | ~370 |
| Grilled chicken Caesar salad (full size) | ~480–650 |
| Costco rotisserie chicken (whole) | ~1,400 |
| Costco rotisserie chicken breast portion (4 oz) | ~210 |
The chicken itself is almost always the smallest portion of these calories. The bun, sauce, and dressing usually do the heavy lifting.
Chicken Breast vs Other Cuts
| Cut (cooked, no skin) | Calories per 100 g | Protein per 100 g |
|---|---|---|
| Breast | 165 | 31 g |
| Thigh | 209 | 26 g |
| Drumstick | 175 | 28 g |
| Wing (with skin) | 290 | 27 g |
Breast is the leanest. Thigh has ~50% more calories per ounce due to higher fat. Both are fine choices — thigh is harder to overcook and arguably more flavorful, which matters more for adherence than the calorie difference does.
How Much Chicken Should You Eat in a Meal?
For a balanced lunch or dinner:
- Light eater / smaller person: 4 oz cooked (~187 kcal, 25 g protein)
- Standard portion: 5–6 oz cooked (~234–280 kcal, 31–37 g protein)
- Larger person / higher-protein day: 7–8 oz cooked (~327–373 kcal, 43–49 g protein)
If you’re chasing a protein target, a 6 oz cooked breast covers about a third of a 100g/day goal in one meal.
Common Logging Mistakes
Logging a “chicken breast” without specifying weight. A “small” chicken breast is ~4 oz cooked; a “large” is closer to 8 oz. The default tracker entries often pick the small. Verify with a scale.
Forgetting the cooking oil. If you sautéed the chicken in 1 tbsp olive oil, that’s 120 extra kcal that doesn’t get attributed to “chicken” automatically. Log the oil separately.
Using “rotisserie chicken” entries for grilled chicken. They’re not the same. Rotisserie keeps the skin and is basted; expect ~30% more calories than plain grilled.
Counting deli “grilled chicken” the same as home grilled. Deli versions are often pre-marinated and oiled — closer to 200 kcal/100g than 165.
What to Take Away
- 165 kcal per 100 g is the right anchor number for plain grilled, skinless, boneless chicken breast.
- Add ~30–125 kcal/100g depending on cooking method.
- Weigh raw if you can; it’s more consistent.
- Restaurant chicken meals are usually 80% bun, sauce, and sides by calorie share — the chicken is the smallest part.
Pair with how to read a nutrition label and how to calculate your macros for the complete picture.
Frequently Asked Questions
How many calories in 100 g of chicken breast?
About 165 kcal for skinless, boneless chicken breast that's been grilled, baked, or roasted plain. Add ~30 kcal/100g if you keep the skin on, more if you fry or bread it.
Is chicken breast or thigh more calorie-dense?
Thigh has about 50% more calories per ounce — chicken thighs run ~210 kcal per 100 g cooked vs. ~165 kcal for breast. Both are fine; the difference is fat content.
How many calories in a Chick-fil-A grilled chicken sandwich?
A standard Chick-fil-A grilled chicken sandwich is around 380 kcal — most of that from the bun and sauce, not the chicken itself. The breaded original is ~440 kcal.
Should I weigh chicken raw or cooked?
Raw is more accurate. Chicken loses ~25% of its weight when cooked, mostly water. If a recipe calls for 4 oz cooked, that's about 5–5.5 oz raw.
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