How Many Calories are in a Piece of Chicken? A Detailed Look

Chicken is one of the most commonly consumed meats worldwide. It’s versatile easy to cook and a great source of protein. However, when watching your calories, it’s important to understand how many are in a piece of chicken. The number can vary significantly depending on the cut, whether skin is present, cooking method, and serving size.

Calorie Content by Chicken Cut

The calorie content differs based on the chicken cut:

Chicken Breast

A popular low-fat cut of chicken that is great for diets and weight loss is the chicken breast. A 3. A 5-ounce (100-gram) serving of cooked chicken breast without bones or skin has

• 165 calories
• 31g protein
• 3.6g fat

80% of calories come from protein and 20% from fat,

A whole boneless, skinless chicken breast (172g) has:

• 284 calories
• 53g protein
• 6g fat

Chicken Thigh

Chicken thighs have a bit more fat than breasts. A 3. 5 oz (100g) serving of boneless, skinless thigh contains:

• 179 calories
• 24.8g protein
• 8.2g fat

55% of calories are from protein and 45% from fat.

Chicken Wing

Many people bread and fry wings, but the wing itself is lean. A 3. 5 oz (100g) serving of boneless, skinless wing has:

• 203 calories
• 30.5g protein
• 8.1g fat

64% of calories come from protein, 36% from fat.

Chicken Drumstick

The drumstick is the lower portion of the leg. A 3.5 oz (100g) serving of boneless, skinless drumstick provides:

• 155 calories
• 24.2g protein
• 5.7g fat

65% of calories are from protein, 35% from fat.

Skin Adds Calories

Chicken skin significantly increases fat and calorie content.

A boneless, skinless breast has 284 calories and 20% fat. With skin, it has:

• 386 calories
• 39% of calories from fat

There are also more calories and fat in wings when they have skin. Try skinless chicken if watching calories.

Cooking Method Matters

Plain chicken is relatively low calorie but cooking method impacts nutrition.

Frying, battering, breading, sauce, etc. increase calories:

• Plain thigh: 208 calories

• Fried battered thigh: 238 calories

• Plain wing: 43 calories

• Fried wing: 103 calories

• BBQ glazed wing: 61 calories

Healthiest cooking methods are poaching, roasting, grilling, and steaming. They add little fat.

Serving Size Significantly Affects Calories

Larger pieces mean more calories:

• 1 small wing (21g): 43 calories

• 1 medium wing (34g): 61 calories

• 1 large wing (85g): 152 calories

• 1 small breast (85g): 142 calories

• 1 large breast (170g): 284 calories

• 1 extra large breast (340g): 569 calories

When eating chicken, pay attention to serving sizes, especially for higher calorie cooked wings, fried chicken, etc. Stick to a deck of cards sized serving.

Average Calories in Popular Chicken Dishes

Here are calories for 3.5 oz (100g) of common chicken dishes:

• Roast chicken: 190 calories
• Fried chicken: 279 calories
• Chicken nuggets: 228 calories
• Chicken fajita: 166 calories
• Chicken Parmesan: 288 calories
• Chicken stir fry: 175 calories

Dishes with breading, frying, cheese, heavy sauces will be higher in calories. Lighter prep methods keep calories down.

Tips for Low Calorie Chicken Meals

• Choose lean cuts like breast and wing
• Remove skin before cooking
• Bake, grill, or poach instead of frying
• Avoid heavy breading, batter, sauces
• Watch portion sizes with cooked wings, fried chicken, etc.
• Pair with non-starchy veggies for a filling, nutrient-packed meal

The Bottom Line

There can be a wide range of calories in a piece of chicken depending on many factors. But focusing on preparation method, avoiding skin, and controlling portions can help keep calories in check. A 3.5 oz serving of most boneless, skinless cuts provides 150-200 calories, with a mix of satiating protein and fat.