Chicken soup can warm your soul on a cloudy winter day. The chicken flavor and vegetables seep into the broth, which tastes incredible, especially if youre feeling under the weather. Chicken that has been boiled, like the chicken in chicken noodle soup, is very similar to chicken that has been roasted or fried in terms of nutrition.
If youre boiling chicken breast, chances are youre making it for nutrition more than taste. It may be the least tasty way to cook chicken, but it’s high in protein and low in fat, so it’s a good choice if you’re trying to lose weight or build muscle.
According to Spark People, one cup of boiled chicken has 202 calories. The calorie content of cooked chicken is low compared to the amount of protein. To put the number of calories in perspective, one bottle of popular cola contains 200 calories. Chicken is much more nutritious and filling than soda, so you shouldnt think twice about consuming 200 calories worth of chicken.
Chicken breast is a popular source of lean protein. It’s tasty, easy to make, and good for you. But if you’re watching your calories, it can be helpful to know how many are in a serving of boiled chicken breast.
Calorie Count of Boiled Chicken Breast
According to the nutrition information website Nutritionix a 100-gram serving of boiled chicken breast contains approximately 165 calories.
For comparison, here are the calories in 100 grams of some other cooked chicken cuts:
- Chicken thigh with skin: 209 calories
- Roasted chicken leg with skin: 239 calories
- Roasted chicken wing with skin: 239 calories
That means that boiled chicken breast is one of the chicken foods with the fewest calories. When compared to roasted or fried chicken, taking off the skin cuts the calories by a large amount.
Nutritional Profile of Boiled Chicken Breast
In addition to being low calorie, boiled chicken breast packs a hefty dose of protein and is low in fat.
Here is the full nutritional breakdown for 100 grams of boiled chicken breast according to Nutritionix:
- Calories: 165
- Protein: 31 grams
- Fat: 3.6 grams
- Carbs: 0 grams
- Fiber: 0 grams
Protein is essential for building and repairing muscles. People think that the protein in boiled chicken is of high quality because it has all the amino acids your body needs.
The small amount of fat is mostly heart-healthy unsaturated fat like monounsaturated and polyunsaturated fats.
Serving Sizes of Chicken Breast
To determine how many calories are in a serving of chicken breast, you need to know the serving size.
Here are some typical serving sizes for chicken breast:
- 4 ounces raw chicken breast = 112 grams
- 3 ounces cooked chicken breast = 85 grams
- 1⁄2 breast from a rotisserie chicken = 142 grams
Using the calorie count for 100 grams of boiled chicken breast, we can calculate the calories for common serving sizes:
- 4 ounce raw chicken breast (112 grams) = 185 calories
- 3 ounce cooked chicken breast (85 grams) = 140 calories
- 1⁄2 rotisserie chicken breast (142 grams) = 234 calories
So a 3-4 ounce serving of cooked chicken breast contains around 140-185 calories depending on the exact weight.
How to Enjoy Low Calorie Chicken Breast Meals
Because chicken breast is so versatile, you can eat it in many tasty ways that won’t break the bank:
- Make chicken salad with Greek yogurt and spinach instead of mayo.
- Grill or sauté with lemon juice, garlic, and herbs.
- Add to a salad or wrap with veggies and a little cheese.
- Make lettuce wrap tacos stuffed with chicken, salsa, avocado.
- Top a pizza with grilled chicken instead of higher calorie meats like pepperoni.
Chicken breast is a lean, lower-calorie option that offers lots of culinary flexibility. Knowing the calorie counts allows you to easily fit it into a healthy diet.
So next time you’re prepping a meal, remember that a 100-gram serving of boiled chicken breast has about 165 calories. With 31 grams of protein and little fat, it’s a slim and satisfying option.
Carbs, Protein and Fat
Boiled chicken breast is as close as you can get to a pure protein source. It contains very little fat and zero carbohydrates. There are about four grams of fat in one cup of boiled chicken breast. Thats as much fat as about eight almonds, according to nutrition facts from the USDA.
One cup of boiled chicken breast contains a whopping 39 grams of protein. Thats an incredible amount of protein for 200 calories. In fact, it gives one of the leading whey protein supplements a run for its money with only one less gram of protein for the same amount of calories.
Even though its impressive, boiling chicken can degrade protein more than other methods of cooking. Its only a slight difference, but oven-baked chicken breast contains 40 grams of protein, according to MyFitnessPal. One less gram of protein shouldnt be enough to dissuade you from boiling chicken.
Boiled chicken breast contains trace amounts of vitamins and minerals. There are only a few that are noteworthy. Vitamin B6 and B3 are the two most prominent vitamins in boiled chicken breast. One cup of boiled chicken provides 22 percent of your daily value of B6 and 57 percent of your daily value of B3. Theres also eight percent of your daily value of B2.
Protein sources are usually the best place to find B-vitamins, according to an article from Medline Plus. B-vitamins help you extract energy from your food and form red blood cells.
Read More: How to Boil Chicken Breast the Healthiest Way
Is Tracking Your Food Raw Ruining Your Gains?
FAQ
How many calories are in 1 boiled chicken breast?
A 100-gram serving of boiled chicken breast contains approximately 165 calories, 31 grams of protein, and 3. 6 grams of fat.
How many calories are in 4 oz of boiled chicken breast?
A 4 oz. boneless, skinless, raw chicken breast has approximately 126 calories. The same chicken breast, when cooked, will provide 186 calories per 4 oz.
How much protein is in 2 boiled chicken breasts?
Chicken breast: 56 grams of protein Chicken breast is one of the most popular cuts of chicken. A skinless, cooked chicken breast (174 grams) contains 56 grams of protein. This is equal to 32 grams of protein per 100 grams ( 3 ). A chicken breast also has 289 calories, or 166 calories per 100 grams ( 3 ).
How many calories are in 6 oz of boiled chicken breast?
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 204 | |
| Fats | 4g | 6% |
| Saturated fats | 1g | 5% |
| Trans fats | 0g |