Food calories
How many calories in chicken breast?
Last updated: July 10, 2026
Short answer: cooked, skinless chicken breast has165 calories per 100 g — with 31 g of protein, 0 g of carbs, and just 3.6 g of fat. One average whole breast (~172 g) comes to about 284 calories and 53 g of protein. Very high protein, very low fat — a staple for fat loss and muscle.
Chicken breast is the classic diet protein for a reason: gram for gram, few whole foods pack this much protein for so few calories. It is also naturally carb-free and rich in potassium, B vitamins, and selenium. The exact number depends on the serving size and whether you weigh it raw or cooked — here is the breakdown.
Chicken breast calories & nutrition by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g, cooked & skinless | 165 kcal | 31 g | 0 g | 3.6 g |
| Half a breast (~85 g cooked) | ~140 kcal | ~26 g | 0 g | ~3 g |
| One average breast (~172 g cooked) | ~284 kcal | 53 g | 0 g | ~6 g |
| 100 g, raw | ~120 kcal | — | 0 g | — |
Note the raw vs. cooked gap: raw breast is about 120 calories per 100 g, but cooking drives off water and concentrates the meat, so cooked breast reads 165 calories per 100 g. Grilling, baking, or poaching with no added oil keeps you at these numbers — it is the oil, butter, breading, or sauce that adds the calories, not the chicken itself.
How chicken breast fits your calorie goal
Because it is so protein-dense and low in fat, chicken breast is one of the easiest foods to build a fat-loss or muscle-building day around. A single breast delivers roughly 53 g of protein for under 300 calories, which keeps you full and helps protect muscle while you are losing fat. Start by finding your target with thecalorie calculator, then eat below it — seecalorie deficit for how big that gap should be.
For muscle, aim for enough total protein across the day (about 1.6-2.2 g per kg of body weight) — a couple of chicken breasts go a long way toward that. If you want to understand how those 4 calories per gram of protein and 9 per gram of fat add up, readcalories in protein, carbs & fat.
Log chicken breast in seconds
Portion size is where estimates go wrong — a "chicken breast" can be anywhere from 140 to over 350 calories depending on how big it is and how it is cooked. The MyPlate app lets you log it by photo or barcode in seconds, so your real intake is tracked instead of guessed. Explore more everyday numbers incalories in common foods.
Frequently asked questions
How many calories in one chicken breast?
One average cooked, skinless chicken breast weighs about 172 g and has roughly 284 calories, with about 53 g of protein and almost no fat or carbs. Sizes vary a lot at the store, so a small breast can be closer to 200 calories and a large one over 350 — weighing it is the only accurate way to know.
How many calories in 100g of chicken breast?
Cooked, skinless chicken breast has 165 calories per 100 g, along with 31 g of protein, 0 g of carbs, and just 3.6 g of fat. Raw chicken breast is lower at about 120 calories per 100 g, because cooking removes water and concentrates the meat — so the same piece shows more calories per 100 g once cooked.
Is chicken breast good for weight loss?
Yes — chicken breast is one of the best foods for fat loss. It is very high in protein (31 g per 100 g) and low in fat (3.6 g), so it delivers a lot of protein for relatively few calories. Protein keeps you full and helps protect muscle while you are in a calorie deficit, which means more of the weight you lose is fat.
How much protein is in chicken breast?
Cooked, skinless chicken breast has 31 g of protein per 100 g, and a whole average breast (about 172 g) gives you roughly 53 g. That is a very high protein-to-calorie ratio, which is why chicken breast is a staple for building muscle and for fat loss.