Grilled chicken is a healthy source of lean protein that you can add to your diet. But how many calories is a piece of grilled chicken? The answer depends on a few things. We’re going to look at how many calories are in different kinds and sizes of grilled chicken in this article.
Calorie Content of Grilled Chicken Per Ounce
To find out how much grilled chicken you have, just use the ounce. About how many calories are in one ounce of grilled chicken?
- Grilled chicken breast without skin: Approximately 8-10 calories per ounce
- Grilled chicken breast with skin: Approximately 15-17 calories per ounce
- Grilled chicken thigh without skin: Approximately 7-9 calories per ounce
- Grilled chicken thigh with skin: Approximately 14-16 calories per ounce
As you can see, skinless white meat chicken breast has the highest calorie count per ounce. Dark meat chicken thighs are slightly lower in calories, while skin significantly increases the calories.
So if you eat a 6 ounce grilled chicken breast without skin, you’re consuming approximately 54-60 calories from just the chicken alone
Calorie Content by Portion Size
Rather than weighing grilled chicken in ounces, most people tend to eat chicken breast or thighs in individual portions or pieces. Here are some common portion sizes and their average calorie amounts:
- 1 small grilled chicken breast (boneless, no skin): 140 calories
- 1 medium grilled chicken breast (boneless, no skin): 230 calories
- 1 large grilled chicken breast (boneless, no skin): 320 calories
- 2 grilled chicken thighs (bone-in, no skin): 220 calories
- 2 grilled chicken drumsticks (bone-in, no skin): 180 calories
The exact sizes of the chicken pieces can change these numbers. For instance, a very large chicken breast might have around 300 calories.
Calorie Content of Popular Grilled Chicken Dishes
When eating grilled chicken in a dish at a restaurant, the preparation method can significantly impact the calorie content:
- Grilled chicken caesar salad: 300-500 calories
- Grilled chicken sandwich: 500-700 calories
- Grilled chicken fajitas (no tortilla): 200-300 calories
- Grilled chicken pasta: 500-800 calories
The ingredients mixed with the grilled chicken can really add up including high-calorie dressings breads, tortillas, and pasta. Opt for lighter preparations when possible.
Does Marinating Impact Calories?
Plain grilled chicken can be a bit boring and dry. Many people prefer to marinate their chicken before grilling to add flavor. Do marinades impact the calorie content?
Most low-calorie marinades like herbs, vinegar, mustard, and citrus juices add very minimal calories. Some oil-based marinades can add 50-100 calories per serving. Sweet marinades and those with sugar and corn syrup can add the most calories – sometimes 200+ calories to a chicken breast.
Stick to low-calorie marinades and don’t use a lot of them to keep your health in check. Measure marinades before pouring them over chicken.
What About Leftover Grilled Chicken?
Leftover grilled chicken presents an opportunity to get extra protein in your diet while keeping calories in check. Here are some lower calorie ways to eat leftover grilled chicken:
- Grilled chicken salad – use a light dressing and pile on the veggies
- Grilled chicken tacos – stick to corn tortillas and loads of fresh salsa
- Grilled chicken sandwiches – opt for whole grain bread and lighter condiments
- Grilled chicken over zucchini noodles or cauliflower rice
Avoid heavy casseroles and pasta dishes, which can pack in a lot of calories beyond just the chicken.
Healthiest Ways to Prepare Grilled Chicken
To keep grilled chicken as fresh and nutritious as possible:
- Choose boneless, skinless chicken breasts whenever possible
- Trim off any excess fat before cooking
- Limit high-calorie marinades or use sparingly
- Grill on an open rack to allow fat to drip away
- Avoid charring or burning chicken, which can produce harmful compounds
Enjoy grilled chicken within 3-4 days and store leftovers in an airtight container in the refrigerator.
Low Calorie Grilled Chicken Recipes
If you’re looking for some fresh inspiration for grilled chicken meals and sides that keep calories in check, here are some delicious options:
Greek Grilled Chicken
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon dried oregano
- 1/2 tablespoon minced garlic
- 1/4 cup lemon juice
- Salt and pepper to taste
Instructions
- In a small bowl, combine olive oil, oregano, garlic, lemon juice, salt and pepper.
- Place chicken in a shallow dish and coat with 3/4 of the mixture (reserve remaining 1/4).
- Marinate 30 minutes to an hour.
- Grill chicken over medium-high heat 5-6 minutes per side until cooked through.
- Drizzle remaining marinade over chicken before serving.
Per serving: 1 chicken breast – 210 calories
Grilled Chicken Fajita Kebabs
- 1 lb boneless, skinless chicken breasts, cut into 1 inch cubes
- 1 red bell pepper, cut into 1 inch pieces
- 1 green bell pepper, cut into 1 inch pieces
- 1 onion, cut into wedges
- 2 tablespoons olive oil
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
Instructions
- In a large bowl, combine chicken, peppers, onion, oil and spices. Toss to coat.
- Thread chicken and veggies onto skewers.
- Grill 10-12 minutes, turning occasionally until chicken is cooked through.
Per serving: 1 kebab – 190 calories
Lemon Garlic Grilled Chicken and Zucchini
- 4 boneless, skinless chicken breasts
- 1/4 cup olive oil
- 3 cloves garlic, minced
- 2 tablespoons lemon juice
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- 2 medium zucchinis, sliced into 1/4 inch rounds
Instructions
- Whisk together oil, garlic, lemon juice and seasonings. Reserve half the mixture in a separate small bowl.
- Coat the chicken breasts with half the mixture. Let marinate 30 minutes.
- Grill chicken over medium-high heat 5-6 minutes per side until cooked through.
- Brush zucchini rounds with remaining mixture. Grill 3-4 minutes until tender but still crisp.
- Serve chicken topped with grilled zucchini rounds.
Per serving: 1 chicken breast and 1/2 zucchini – 240 calories
The Bottom Line
Grilled chicken can be a slim source of protein, especially when enjoying skinless, boneless breasts. Watch out for high calorie additions like skin, marinades, breading and heavy sauces. Season grilled chicken boldly with fresh herbs and spices instead of relying on high calorie flavor additions. Pair grilled chicken with non-starchy vegetables for satisfying, lower calorie meals.
Chicken’s Nutrient Profile is Affected by its Diet
Chicken is almost entirely protein. Generally, chickens get their protein from a high-quality commercial layer feed, as well as grasses and weeds that they nibble on throughout the day. We do know that the nutritional value of the chicken can change based on its diet.
Animal proteins are also similar to the proteins found in the human body. They are considered to be complete sources of protein that contain all the essential amino acids your body needs to function properly. Surprisingly, the nutritional content doesn’t change much based on how you cook the chicken. That said, white meat is healthier than dark meat and baking, broiling and grilling is better than frying.
A Serving of Chicken Has 25 Grams of Protein
From the DRI numbers above, it looks like most people need between 46 and 56 grams of protein every day. A 3-ounce serving of cooked chicken breast has about 140 calories, 3 grams of fat and 25 grams of protein. Chicken breast is also a great source of selenium, Vitamin B6, niacin and phosphorus.
While delicious, we generally do not recommend eating the skin of the chicken because you’ll quadruple the fat content. In moderation is fine, but if you’re watching your calories and fat, it’s best to remove the skin. While you do need fat in your diet, it’s best to get it from healthy sources like avocados or nuts.
So, just a simple chicken breast gives you a good portion of your daily protein. Serve it with other high-protein foods like broccoli, quinoa or Ezekiel bread and you have a healthy meal that will satisfy your hunger.
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FAQ
How many calories in a piece of grilled chicken?
The chicken breast macros for one 3-ounce (85g) grilled, boneless, skinless piece are 26 grams of protein and 2. 7 grams of fat with zero grams of carbohydrates. 1 This serving size also has 128 calories. Note that many commercially packaged chicken breasts are much larger than 3 ounces.
Is grilled chicken healthy for weight loss?
How much chicken is 1500 calories?
Approximately 1250 grams (or 2. 76 pounds) of raw, boneless, skinless chicken breast will provide around 1500 calories, according to Eat This Much. This is equivalent to roughly 44 ounces.
How many calories are in 4 oz of grilled chicken?
Depending on the cut and whether it’s skinless or boneless, a 4-ounce serving of grilled chicken has anywhere from 110 to 170 calories. A 4-ounce serving of boneless, skinless chicken breast, for example, might have around 110-130 calories.
How many calories are in grilled chicken?
You’re not alone. Many people enjoy grilled chicken for its taste and versatility, but keeping track of those calories can be tricky. Grilled chicken is a nutritious, low-calorie option, with skinless, boneless chicken breast containing about 165 calories per 3. 5-ounce serving.
How many calories are in grilled chicken breast?
You’ll discover how to enjoy this tasty protein while keeping your health goals on track. Calories: A standard 3-ounce serving of grilled chicken breast has about 165 calories, making it a low-calorie protein option.
How many calories are in a medium piece of grilled chicken?
There are 147 calories in 1 medium piece of Grilled Chicken. Calorie breakdown: 53% fat, 0% carbs, 47% protein. There are 147 calories in 1 medium piece of Grilled Chicken. Get full nutrition facts and other common serving sizes of Grilled Chicken including 1 medium slice and 1 oz, with bone of (yield after bone removed).
How many calories are in skinless grilled chicken?
The nutritional value of a 3. 5-ounce serving of skinless grilled chicken breast contains approximately 165 calories and 31 grams of protein per serving, making it lower in calories than skinless turkey breast (135 calories) and rotisserie chicken. The Daily Value (DV) tells you how much of a nutrient a serving of food gives you every day.
How much does grilled chicken weigh?
A standard serving size for grilled chicken typically weighs around 3.5 ounces (100 grams). This portion contains approximately 165 calories when using skinless, boneless chicken breast. For practical meal planning, consider using a kitchen scale to ensure portion accuracy.
How much protein is in grilled chicken?
Grilled chicken is particularly high in protein, a critical nutrient for muscle repair and growth. A 3.5-ounce serving of skinless, boneless chicken breast contains approximately 31 grams of protein. This amount contributes significantly to your daily protein requirements.