Calories in Chicken Breast by Serving Size
Calories vary depending on how much you eat. Here are the most common serving sizes for chicken breast with exact calorie and macro counts.
| Serving Size | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100g (3.5 oz) | 165 | 31g | 0g | 3.6g |
| 1 oz (28g) | 46 | 8.7g | 0g | 1g |
| 4 oz (113g) — typical portion | 186 | 35g | 0g | 4.1g |
| 6 oz (170g) — large portion | 281 | 53g | 0g | 6.1g |
| 1 whole breast (~174g) | 284 | 53g | 0g | 6.2g |
Key macro highlight: Very high protein, virtually zero carbs.
Full Nutrition Facts: Chicken Breast per 100g
This is the standardized nutrition panel for chicken breast per 100g — the most accurate way to compare foods.
| Nutrient | Per 100g |
|---|---|
| Calories | 165 kcal |
| Protein | 31g |
| Total Carbohydrate | 0g |
| — Dietary Fiber | 0g |
| — Sugars | 0g |
| Total Fat | 3.6g |
| Sodium | 74mg |
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🍗 Start Tracking FreeCalories in Chicken Breast by Cooking Method
Cooking method can significantly change the calorie count of chicken breast. Here's how each method stacks up.
| Preparation Method | Calories (per 100g) |
|---|---|
| Grilled (no oil) | 165 cal |
| Baked (no oil) | 165 cal |
| Pan-fried (1 tsp olive oil) | 205 cal |
| Breaded & fried | 260 cal |
| Poached / boiled | 150 cal |
Why Eat Chicken Breast? Nutrition Benefits
Chicken breast is one of the leanest protein sources available — around 31g of protein per 100g with only 3.6g of fat. It supports muscle growth, satiety, and keeps calories in check far better than fattier cuts.
Healthy Chicken Breast Recipes
Here are 3 high-quality recipes that feature chicken breast — each with estimated calories per serving.
Marinate 6 oz chicken breast in lemon juice, garlic, and mixed herbs for 30 minutes. Bake at 400°F for 22–25 min. High protein, low carb, meal-prep friendly.
Slice 4 oz grilled chicken over ½ cup cooked brown rice with roasted broccoli and bell pepper. Drizzle with low-sodium soy sauce and sesame oil.
Grilled chicken breast over romaine, cucumber, tomato, red onion, olives, and feta with tzatziki dressing. High protein, filling, under 350 calories.
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Frequently Asked Questions About Chicken Breast Calories
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