Calories in Chicken Breast: Full Nutrition Breakdown
A 3.5 oz serving of cooked boneless, skinless chicken breast has about 165 calories. See the full nutrition breakdown with FAQ.
Boneless, skinless chicken breast is one of the most popular lean protein sources in the world. It is a staple in meal-prep diets and fitness nutrition plans because of its high protein content and low fat profile. Here is a complete breakdown of chicken breast nutrition by serving size.
Calories by serving (cooked, boneless, skinless):
| Serving | Weight | Calories | Protein | Total Fat | Saturated Fat | Cholesterol |
|---|---|---|---|---|---|---|
| 3 oz | ~85 g | 140 kcal | 26 g | 3 g | 0.9 g | 73 mg |
| 3.5 oz | ~100 g | 165 kcal | 31 g | 3.6 g | 1 g | 85 mg |
| 1 small breast | ~130 g | 215 kcal | 40 g | 4.7 g | 1.3 g | 111 mg |
| 1 medium breast | ~175 g | 289 kcal | 54 g | 6.3 g | 1.8 g | 149 mg |
| 1 large breast | ~225 g | 371 kcal | 70 g | 8.1 g | 2.3 g | 191 mg |
Chicken breast is also a good source of niacin (vitamin B3), vitamin B6, phosphorus, and selenium, all of which support energy metabolism and immune function.
Frequently Asked Questions (FAQ)
How does raw vs cooked weight affect chicken breast calories?
Raw chicken breast loses about 25% of its weight during cooking due to moisture loss. A 6 oz (170 g) raw chicken breast will weigh roughly 4.5 oz (128 g) once cooked. The calorie content does not change — only the weight decreases, which is why cooked chicken appears more calorie-dense per ounce than raw.
How many calories does skin-on chicken breast have compared to skinless?
A 3.5 oz serving of cooked skin-on chicken breast contains about 197 calories, compared to 165 calories for the same weight skinless. The skin adds approximately 30-35 extra calories per serving, mostly from additional fat — roughly 5 grams more total fat per serving.
Is chicken breast the best protein source for building muscle?
Chicken breast is one of the most efficient whole-food protein sources, providing 31 grams of protein per 3.5 oz with only 3.6 grams of fat. Its high protein-to-calorie ratio makes it ideal for muscle building, though other sources like egg whites, Greek yogurt, and lean fish offer comparable benefits.
How do grilled and fried chicken breast calories compare?
A 3.5 oz grilled chicken breast has approximately 165 calories, while the same amount breaded and fried can contain 260-300 calories or more. The breading and cooking oil add significant fat and carbohydrate calories that more than double the fat content.
How much protein is in one chicken breast?
A single medium cooked chicken breast (about 175 g or 6 oz) provides approximately 54 grams of protein. This covers roughly 100% of the daily protein needs for a sedentary 150-pound adult, making chicken breast one of the most protein-dense common foods available.
How does raw vs cooked weight affect chicken breast calories?
How many calories does skin-on chicken breast have compared to skinless?
Is chicken breast the best protein source for building muscle?
How do grilled and fried chicken breast calories compare?
How much protein is in one chicken breast?
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