How Many Calories in a Chicken Breast? (All Sizes & Cooking Methods)

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

How many calories in a chicken breast - grilled, boiled, fried nutrition facts

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A medium skinless chicken breast (174g, cooked) has 284 calories, 53g protein, 6g fat, and 0g carbs. Per 100g cooked = 165 calories. It's the highest protein-per-calorie food available — 31g protein per 165 cal. Grilled and boiled methods add no extra calories. Fried breaded chicken breast reaches 364 cal/100g.

🔬 Nutrition Facts — Per 1 Medium Chicken Breast (174g cooked)

Source: USDA FoodData Central · 2026

284

Calories (kcal)

Protein53g

Carbohydrates0g

Fat6g

Fiber0g

Sugar0g

Sodium128mg

🥗 Key Ingredients & Nutrients at a Glance

🔥284 kcalCalories

💪53gProtein

🧈6gFat

🍚0gCarbs

🍽️165 calPer 100g

💪31gProtein/100g

🍽️69% DVNiacin B3

💊53% DVVitamin B6

📊 Quick Facts

•Medium breast (174g cooked): 284 cal · 53g protein · 6g fat · 0g carbs
•Per 100g cooked: 165 cal · 31g protein · 3.6g fat
•Raw (174g): ~193 cal (loses water when cooked)
•Grilled / Boiled / Baked: 165 cal/100g ✅ (no added fat)
•Fried breaded: 364 cal/100g ❌ (+200 cal from breading+oil)
•With skin: +50 cal (+13g fat) vs skinless
•Keto? ✅ Yes — 0g carbs | Gluten-free? ✅ Yes
•Protein quality: Complete protein — all 9 essential amino acids
•Best for: Weight loss · Muscle gain · Keto · Low-carb
•1 medium breast = approx 47 min walking to burn off

🚨 Top Problems — Solved

❌ Problem

Chicken breast is dry and unpalatable — you can't stick to it

✅ Solution

Dry chicken = overcooked chicken. Internal temp should reach exactly 165°F (74°C) then rest 5 min. Sous vide at 145°F = restaurant-quality juiciness. Brine in salt water 30 min before cooking. Pound to even thickness so it cooks evenly.

❌ Problem

You're tracking chicken calories but getting inconsistent results

✅ Solution

Always weigh COOKED chicken after removing bones and skin. 100g cooked = 165 cal. Raw weight is 40% heavier than cooked weight for the same piece. Use 'cooked chicken breast' in your tracking app, not raw.

❌ Problem

Eating chicken every day is boring — you're falling off your diet

✅ Solution

One protein, infinite preparations: Greek-spiced (oregano, lemon), Mexican (cumin, lime, chili), Asian (ginger, soy, sesame), Mediterranean (sun-dried tomato, olives), Indian (garam masala, turmeric). Same 165 cal/100g. Completely different meal experience.

❌ Problem

Fast food grilled chicken options are suspiciously high in calories

✅ Solution

Fast food grills add butter or oil to cooking surfaces. Ask for the nutrition PDF. Chick-fil-A Grilled Nuggets (8pc) = 200 cal. McDonald's Grilled Chicken = 350 cal. Make your own: grill at home = 165 cal/100g guaranteed. Meal prep Sunday = 5 days of accurate, delicious meals.

🍗 Chicken Breast Calories by Size & Cooking Method

Size / Method	Weight	Calories	Protein	Fat	Carbs
Small breast	120g cooked	198 cal	37g	4g	0g
Medium breast ★	174g cooked	284 cal	53g	6g	0g
Large breast	220g cooked	363 cal	67g	8g	0g
Jumbo breast	280g cooked	462 cal	85g	10g	0g
Per 100g (grilled)	100g	165 cal	31g	3.6g	0g
Per 100g (boiled)	100g	165 cal	31g	3.6g	0g
Per 100g (with skin)	100g	197 cal	30g	7.8g	0g
Per 100g (breaded+fried)	100g	364 cal	24g	20g	18g
Rotisserie (skinless half)	142g	250 cal	43g	6g	0g
Shredded (1 cup)	140g	231 cal	43g	5g	0g

🍗 Chicken Breast vs Other Proteins — Comparison

Protein Source	Cal/100g	Protein	Fat	Carbs	Rating
🍗 Chicken Breast (skinless)	165	31g	3.6g	0g	🏆 Best lean protein
🦃 Turkey Breast	135	30g	1g	0g	⭐ Similar to chicken
🐟 Tuna (canned, water)	116	26g	1g	0g	⭐ Very lean
🐟 Salmon (wild)	208	20g	13g	0g	⭐ Omega-3 rich
🦐 Shrimp	99	24g	0.3g	0.2g	⭐ Lowest fat
🥩 Beef Sirloin	271	26g	17g	0g	Higher fat
🥚 Whole Egg	155	13g	11g	1.1g	Best BV score

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❓ Frequently Asked Questions (20)

Click any question to expand the expert answer

How many calories in a chicken breast?

−

A medium skinless chicken breast (174g, cooked) has 284 calories, 53g protein, 6g fat, 0g carbs. Per 100g cooked: 165 cal, 31g protein, 3.6g fat. Raw chicken breast (174g) = 193 cal — it loses moisture during cooking, concentrating calories per gram.

How many calories in 100g of chicken breast?

−

100g cooked skinless chicken breast = 165 calories, 31g protein, 3.6g fat, 0g carbs. This is one of the highest protein-per-calorie ratios of any whole food. Compare: 100g salmon = 208 cal (20g protein), 100g beef sirloin = 271 cal (26g protein).

How many calories in grilled chicken breast?

−

Grilled skinless chicken breast (174g) = 284 cal, 53g protein. Add a tablespoon of olive oil marinade = +120 cal. BBQ sauce (2 tbsp) = +60 cal. Dry-rubbed seasoning = 0 extra cal. For lowest calories: season with herbs and grill without oil.

How many calories in boiled chicken breast?

How many calories in fried chicken breast?

Is chicken breast good for weight loss?

How much protein is in a chicken breast?

How many calories in chicken breast with skin?

Is chicken breast or thigh healthier?

How many calories in a chicken breast sandwich?

How many calories in raw vs cooked chicken breast?

Is chicken breast good for muscle building?

How many calories in rotisserie chicken breast?

What is the healthiest way to cook chicken breast?

How many grams is an average chicken breast?

Is chicken breast low carb and keto-friendly?

How many calories in shredded chicken?

How many calories in a whole chicken breast vs half?

Does marinating chicken breast add calories?

How much chicken breast should I eat per day?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.