How Many Calories Are in a Baked Chicken Breast? A Detailed Look

Chicken breast is one of the most popular lean proteins. A lot of people like it because it tastes good, is easy to make, and doesn’t have as many calories as some other protein sources. But if you’re watching how many calories you eat, you might be curious about how many calories are in a baked chicken breast.

We are going to look at how many calories are in baked chicken breast in this article. No need to worry about what you’re eating because we’ll list it by weight and serving size.

Calorie Content of Chicken Breast Per Ounce

The first step in figuring out how many calories are in a baked chicken breast is looking at the calorie content per ounce.

An average 4 ounce raw boneless skinless chicken breast contains approximately

• 116 calories
• 3 grams of fat
• 0 grams of carbohydrates
• 24 grams of protein

That means a 6-ounce raw chicken breast has about 174 calories before it’s cooked. An 8 ounce breast would be 232 calories. A 10 ounce breast would be 290 calories. And so on.

It’s important to weigh chicken breasts before cooking, because they can shrink quite a bit when baked. A 6 ounce raw breast may yield only 4-5 ounces after cooking due to moisture loss.

Calorie Content by Serving Size

Most people cook a whole chicken breast and eat it as a serving instead of weighing the raw chicken. Here are some common cooked serving sizes and how many calories they usually have:

• Small breast (4 ounces cooked): 140 calories
• Medium breast (6 ounces cooked): 210 calories
• Large breast (8 ounces cooked): 280 calories
• Extra large breast (10 ounces cooked): 350 calories

As you can see, calorie content increases significantly with breast size. It’s a good idea to start with a smaller portion until you know your ideal serving size.

Calories in Baked vs Grilled vs Other Cooking Methods

The cooking method can also impact the calorie content of chicken breast. Compare these common cooking methods using a 6 ounce chicken breast:

• Baked: 210 calories
• Grilled: 210 calories
• Pan-fried: 270 calories (with 2 tsp oil)
• Breaded and fried: 330 calories

Baking and grilling are the lowest calorie options because they don’t require any added fat. Frying adds a significant amount of calories via oil or breading.

How to Reduce Calories in Baked Chicken Breast

Here are some easy ways to reduce the calories in your baked chicken breast:

• Use smaller portions. Stick to 4-6 ounce portions rather than 8-10 ounces.
• Remove the skin. Chicken skin can add up to 50 extra calories.
• Skip breading or batter. Breading and batter soaks up extra oil and calories when fried.
• Use lower-calorie cooking methods. Opt for baking, grilling, poaching, or air frying instead of pan frying.
• Flavor with herbs and spices. Skip high-calorie sauces and marinades. Lemon, garlic, herbs will add lots of flavor without calories.
• Pair with non-starchy veggies. Broccoli, greens, tomatoes provide volume and nutrients without spiking calories.

Nutrition Facts for Baked Chicken Breast

Now that we know the calorie content, let’s take a look at the full nutrition profile of baked chicken breast (based on a 6 ounce portion):

• Calories: 210
• Fat: 6g
• Saturated fat: 2g
• Cholesterol: 100mg
• Sodium: 160mg
• Carbohydrates: 0g
• Fiber: 0g
• Sugar: 0g
• Protein: 43g

Chicken breast is high in protein, with over 40 grams in a 6 ounce serving. It’s also an excellent source of B vitamins like niacin, vitamin B6, and vitamin B12.

Some other minerals found in baked chicken breast include selenium, phosphorus, and zinc. All of these nutrients are beneficial for health and fitness goals.

Health Benefits of Chicken Breast

There’s a reason why chicken breast is a staple food for many dieters and health-conscious folks. Here are some of the top benefits this lean protein source provides:

High in protein – Chicken breast is one of the best sources of high-quality protein, which helps build muscle, curb hunger, and support weight loss.

Low in calories – With just 210 calories in a 6 ounce portion, chicken breast fits well into a reduced calorie diet. It provides satiety and nutrition without excessive calories.

Low in fat – Chicken breast contains less than 7 grams of fat per serving. It’s much lower in fat compared to red meats.

Rich in nutrients – In addition to protein, chicken breast contains a variety of beneficial vitamins and minerals like niacin, selenium, vitamin B6, and phosphorus.

Supports weight loss – Multiple studies show that eating higher protein foods like chicken breast can boost metabolism, reduce hunger, and promote fat burning.

Simple Ways to Prepare Baked Chicken Breast

Baked chicken breast doesn’t have to be boring. Here are some easy ways to jazz it up:

• Use flavorful herbs and spices. Try garlic powder, onion powder, paprika, oregano, thyme, rosemary, etc.

• Make compound butter. Blend herbs into softened butter and spread under the chicken skin.

• Coat with pesto or chutney. Basil pesto and mango chutney both pair well with chicken.

• Top with salsa. Fresh tomato salsa adds moisture and flavor.

• Stuff with cheese and veggies. Feta, goat cheese, roasted peppers, or spinach ramp up nutrition.

• Bake in sauce. Cook in a dish with your favorite barbecue, teriyaki, or other sauce.

• Shred for sandwiches and salads. Shredded chicken breast is great on sandwiches, wraps, and salads.

Should You Eat Chicken Breast Every Day?

Chicken breast is very healthy, but should you eat it every single day? Here are some things to consider:

• Due to its high protein content, eating chicken breast daily can tax the kidneys over time in some individuals. It’s smart to get bloodwork periodically to ensure your kidney function remains optimal if consuming chicken breast regularly.
• From a nutritional standpoint, variety is best. Chicken provides an excellent amino acid profile, but consuming other protein sources like fish, beans, yogurt, etc. will ensure you get a full spectrum of essential amino acids.
• Some people may develop sensitivities or allergies to chicken if they eat it too frequently. Pay attention to any symptoms like digestive upset.
• Preparing chicken breast in different ways and pairing it with diverse veggies and seasonings will prevent taste bud boredom!

For most healthy people, enjoying baked chicken breast 3-5 times per week is perfectly fine. Just be sure to switch up your protein sources and preparation methods for maximum nutrition. Chicken breast is a healthy, satisfying protein – just don’t eat it as your only protein source day after day.

The Bottom Line

So how many calories are in a baked chicken breast? The exact amount depends on the size, but a medium 6 ounce portion delivers around 210 calories and 43 grams of protein. Baking, grilling, and poaching are the lowest calorie cooking methods. And paired with veggies and herbs, baked chicken breast provides a lean, nutritious protein option as part of a healthy diet. Enjoy this versatile healthy protein several times per week, varying your portions and preparation methods for the best nutritional outcome.