Calories in chicken breast: per 100 g, raw and cooked
October 6, 2026 · 3 min read
100 grams of cooked, skinless chicken breast has about 165 calories, with 31 grams of protein and 3.6 grams of fat. It has no carbohydrate. It is one of the highest-protein foods for its calories, which is why it turns up in so many meal plans.
Chicken calories per 100 g
| Chicken | Calories | Protein | Fat |
|---|---|---|---|
| Breast, skinless, raw | about 120 kcal | 22.5 g | 2.6 g |
| Breast, skinless, cooked (grilled, poached, baked) | 165 kcal | 31 g | 3.6 g |
| Breast, skin on, roasted | about 195 kcal | 30 g | 8 g |
| Thigh, skinless, cooked | about 180–210 kcal | 25–26 g | 8–11 g |
Raw versus cooked weight
This is the most common mistake. Chicken loses water as it cooks and ends up about a quarter lighter. A 150 g raw breast weighs 110–115 g once cooked. The calories are the same, but the value per gram goes up.
The rule is simple: if you weighed it raw, use the raw figure (120 kcal per 100 g). If you weighed it cooked, use the cooked figure (165 kcal per 100 g).
Calories per serving
| Serving (cooked) | Calories | Protein |
|---|---|---|
| 100 g / 3.5 oz (a palm-sized piece) | 165 kcal | 31 g |
| 150 g / 5.3 oz (one medium breast fillet) | about 250 kcal | 46 g |
| 200 g / 7 oz | 330 kcal | 62 g |
How cooking method changes the number
Poaching, grilling and baking without fat add nothing to the chicken's own calories. Pan-frying in oil adds 40–100 calories per serving depending on how much is absorbed. Breading and deep-frying bring both flour and oil, and can take 100 g to 250–300 calories. Creamy and oily sauces do the same.
Breast or thigh?
Thigh is fattier and has more flavor. Per 100 g it has 20–45 more calories than breast and a few grams less protein. The gap is not large. If you prefer thigh and eat more consistently because of it, skinless thigh is a perfectly reasonable choice.
What it does for your daily target
A 150 g cooked chicken breast gives you 46 g of protein on its own, about half the daily protein target for a 70 kg (154 lb) person, for only 250 calories. Add rice and a salad and you have a balanced meal of 550–650 calories.
Logging the plate without a scale
You can weigh food at home, but not when eating out. In Cal Crew you take a photo of your plate and AI identifies the chicken, the rice and the salad separately and estimates calories and macros. If it was cooked in oil or comes with a sauce, remember to adjust the portion to match.