Calories in Chicken Breast
165 calories per 100g (100g)
Raw boneless, skinless chicken breast contains 165 calories per 100 grams, according to USDA data. A typical single breast (around 174g) comes in at roughly 287 calories, making it one of the leanest high-protein options in the poultry category. With zero carbs and only 1.93g of fat per 100g, the vast majority of its calories come from its impressive 22.5g of protein.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 oz (raw) | 28g | 46 |
| Small breast (raw) | 120g | 198 |
| 100g (raw) | 100g | 165 |
| Medium breast (raw) | 174g | 287 |
| Large breast (raw) | 220g | 363 |
| ½ lb (raw) | 227g | 375 |
| 1 lb (raw) | 454g | 749 |
Protein
22.5g
55% of calories
Carbs
0g
0% of calories
Fat
1.93g
11% of calories
How does this compare?
Boneless, skinless chicken breast is one of the leanest cuts in the poultry category — significantly lower in calories and fat than chicken thighs (roughly 209 calories per 100g) or chicken wings. Compared to other poultry like turkey breast, the calorie count is nearly identical, making either a solid lean-protein choice.
Track Chicken Breast in your daily plan
Sunn logs meals via WhatsApp and keeps you on track with your calorie and macro goals.
Start your free trialTips
- 1.
Weigh your breast raw, not cooked — chicken loses water during cooking and shrinks in weight, so raw weights give you the most accurate calorie count against USDA data.
- 2.
Opt for cooking methods like grilling, baking, or poaching instead of pan-frying in oil, which can add 40–120 calories per tablespoon of fat used.
- 3.
Buy individual breasts and weigh them — supermarket chicken breasts vary widely from 120g to over 280g, so portion size can dramatically change your calorie intake.
- 4.
Pair chicken breast with high-volume, low-calorie vegetables like zucchini, spinach, or broccoli to build a filling, balanced meal without significantly increasing calories.
- 5.
If you're tracking macros, note that nearly all calories in raw chicken breast come from protein (roughly 85%) with minimal contribution from fat, making it exceptionally efficient for high-protein, calorie-controlled eating.
Common Questions About Calories in Chicken Breast
How many calories are in a raw boneless skinless chicken breast?
A medium raw boneless skinless chicken breast (approximately 174g) contains about 287 calories. Calories scale with weight at 1.65 calories per gram, so a smaller 120g breast has roughly 198 calories and a large 220g breast around 363 calories.
Does raw chicken breast have more calories than cooked?
Raw chicken breast has the same total calories as its cooked equivalent — cooking doesn't destroy calories. However, because cooking removes water and reduces weight, cooked chicken breast is more calorie-dense per gram (typically around 165–195 calories per 100g cooked vs. 165 calories per 100g raw). Always match your weight measurement to the USDA entry you're using.
Is boneless skinless chicken breast good for weight loss?
Boneless skinless chicken breast is a popular choice for calorie-controlled diets because it delivers 22.5g of protein per 100g at only 165 calories, with virtually no carbs and very little fat. High protein intake supports satiety and muscle retention.
How much protein is in raw boneless skinless chicken breast?
Raw boneless skinless chicken breast provides 22.5g of protein per 100g, per USDA data. A typical medium breast (174g) delivers approximately 39g of protein.