How Many Calories in Roasted Chicken Breast Without Skin? Your Ultimate Guide!

After a long and busy day, making dinner can feel like just another task on my to-do list. Now, don’t get me wrong; I absolutely love cooking for my family. Some days, though, I just don’t feel like I have time to cook them the great meal I want to. That’s when this one-pan chicken and veggie dinner comes to the rescue. It’s been a total game-changer for those evenings when I’m running low on time or just want a hearty, wholesome meal quickly.

In just 15 minutes, I can have everything prepped and in the oven. Then, I just sit back and let the oven do its magic. The result? A delicious single-pan dinner of juicy, well-seasoned chicken and crispy veggies – all ready in less than an hour.

Hey there, foodies and fitness buffs! If you’re wonderin’ how many calories are packed in a roasted chicken breast without skin I’ve gotcha covered. Straight up, a typical serving—about 3 ounces of edible meat—clocks in at 142 calories. That’s lean, mean and perfect for keepin’ your diet on track. But hold up, there’s a whole lot more to unpack here at our lil’ corner of the kitchen. We’re gonna dive deep into what this means for ya, why it’s a game-changer, and how to make the most of this protein powerhouse. So, grab a snack (maybe some chicken?), and let’s get into it!

Why Roasted Chicken Breast Without Skin is Your Diet’s Bestie

I’ve been there, countin’ every calorie while tryin’ to eat somethin’ that actually tastes good. Roasted chicken breast without skin is my go-to, and here’s why it should be yours too. It’s low in calories—only 142 for a decent chunk—and it’s loaded with stuff that keeps ya full and fueled. Let’s break down the nutrition real quick so you know exactly what you’re bitin’ into.

Here’s the deal in a neat lil’ table for ya:

Nutrient Amount per 3 oz % Daily Value
Calories 142
Total Fat 3.1 g 5%
Saturated Fat 0.9 g 4%
Protein 26.7 g
Carbohydrates 0 g 0%
Dietary Fiber 0 g 0%
Sugars 0 g
Cholesterol 73 mg 24%
Sodium 64 mg 3%
Calcium 13 mg
Potassium 220 mg

Wow, that’s something! It has no carbs, a lot of protein, and barely any fat. That’s why I’m always tossin’ this into my meal prep. It fills me up without weighin’ me down, ya know?.

What’s the Big Deal About Skinless?

Now, you might be thinkin’, “Why ditch the skin? It’s the tasty part!” I get it, I used to love that crispy goodness too. But here’s the kicker—skin adds a ton of extra fat and calories By peelin’ it off or buyin’ it skinless, you’re savin’ yourself a heap of unnecessary cals Plus, when you roast it right, it’s still juicy and flavorful. Trust me, I’ve messed up plenty of dry chicken in my day, but I’ve got some tricks up my sleeve I’ll share in a bit.

How Does 142 Calories Stack Up?

Lemme put this into perspective for ya A single roasted chicken breast without skin at 142 calories is a steal compared to other meats Like, a similar serving of beef can run ya 200-250 calories easy, and don’t even get me started on pork with all that fat. Even compared to other chicken cuts, like thighs or wings, the breast without skin is the leanest pick. I remember switchin’ to this after realizin’ how much extra I was eatin’ with fattier options. Game-changer, fam!

Here’s a quick comparison (just rough numbers from my own kitchen experiments):

  • Roasted Chicken Breast (no skin, 3 oz): 142 calories
  • Chicken Thigh (no skin, 3 oz): Around 170-180 calories
  • Beef Steak (lean cut, 3 oz): About 200 calories
  • Pork Chop (3 oz): Close to 220 calories

See what I mean? If you’re watchin’ your intake like I do, this is the way to go.

Burnin’ Off Them 142 Calories

Now, let’s say you’ve already eaten that chicken breast. It depends on what you do how long it takes to burn those 142 calories. I looked into this because I’m always interested in how much I need to sweat after a big meal. Here’s how it breaks down for a typical person, like a 35-year-old woman who is 5’7″ and weighs about 144 pounds:

  • Swimmin’: 12 minutes. Heck, that’s a quick dip!
  • Joggin’: 16 minutes. Not bad for a short run around the block.
  • Cyclin’: 22 minutes. Nice lil’ bike ride, yeah?
  • Walkin’: 39 minutes. Just a casual stroll to burn it off.

I ain’t no fitness guru, but I try to sneak in a walk after dinner most days. It’s chill and gets the job done. Pick whatever floats your boat—just know it don’t take forever to balance out this low-cal meal.

Why We Love the Protein Punch

I can’t believe how much protein you get—26 grams! Seven grams in three ounces! That’s a lot for people who want to get stronger, lose weight, or just stay strong. Protein makes you feel full longer, so I don’t need to eat again an hour later like I do with carbs. Plus, it helps repair muscles after a workout. I started eating this more after going to the gym, and let me tell you, it makes a huge difference in how I feel.

Here’s why protein matters, in my own words:

  • Keeps hunger at bay so you ain’t raidn’ the fridge at midnight.
  • Helps your body rebuild after you’ve been pushin’ it hard.
  • Boosts metabolism a lil’ ‘cause it takes more energy to digest than carbs or fat.

It keeps me full for hours when I eat this chicken with greens. No crash, no cravings. You feel me?.

Cookin’ Up the Perfect Roasted Chicken Breast

Now, let’s talk about makin’ this chicken taste amazin’ without pilin’ on calories. I’ve botched this plenty of times—dry, rubbery chicken ain’t nobody’s friend. But over the years, I’ve figured out how to keep it tender and tasty. Here’s my no-fail tips for roasin’ it right:

  • Season Simple: Just salt, pepper, and a dash of garlic powder. Don’t need fancy stuff to make it pop.
  • Don’t Overcook: I use a meat thermometer now ‘cause guessin’ don’t work. Aim for 165°F at the thickest part. Any more, and it’s sawdust.
  • Add a Lil’ Moisture: Rub a tiny bit of olive oil—just a teaspoon—before roasin’. Keeps it from dryin’ out without addin’ much to the calorie count.
  • Rest It: Let it sit for 5 minutes after pullin’ it outta the oven. Juices stay in, and it’s way better.
  • Oven Temp: I go for 375°F for about 20-25 minutes, dependin’ on size. Too hot, and it cooks uneven on the outside.

I usually toss a couple breasts in the oven on Sunday, and they’re good for salads, wraps, or just eatin’ straight with some veggies all week. Saves me a ton of time, and I ain’t tempted to order takeout.

Marinades and Flavors Without the Guilt

Wanna switch up the taste without blowin’ your calorie budget? I’ve played around with marinades that keep things light. Here’s a couple I swear by:

  • Lemon Herb Vibe: Juice of half a lemon, a sprinkle of dried thyme, and a pinch of salt. Let it soak for 30 minutes before cookin’. Adds zing, zero cals.
  • Garlic Soy Kick: A tablespoon of low-sodium soy sauce and minced garlic. Gives it that umami punch without much extra.
  • Spicy Rub: Paprika, a lil’ cayenne, and black pepper. Dry rub, no oil needed. Heat without heaviness.

I’ve found that even a short marinade—just 20 minutes—makes a big diff. Don’t drown it in sugary sauces, though; that’s where ya sneak in hidden calories.

Pairin’ It for a Balanced Meal

Eatin’ chicken by itself gets borin’ real quick, right? I like to mix it up with sides that keep the meal low-cal but fillin’. Here’s what I usually throw together:

  • Steamed Veggies: Broccoli or green beans, no butter. Just a sprinkle of salt. Keeps it under 50 cals a serving.
  • Quinoa or Brown Rice: Half a cup cooked is about 100-120 calories. Adds some carbs for energy without overdoin’ it.
  • Salad Base: Toss the chicken over spinach and cherry tomatoes with a light vinaigrette. Whole plate under 200 cals if ya watch the dressin’.

Last week, I made a bowl with shredded chicken, quinoa, and avocado slices. Lil’ bit of lime juice on top—chef’s kiss! Felt like a treat but still fit my goals.

Who Should Be Eatin’ This?

I reckon roasted chicken breast without skin is a fit for almost anybody, but it’s especially clutch for certain folks. If you’re tryin’ to drop a few pounds, the low calorie count and high protein make it a no-brainer. Same goes if you’re into fitness—protein helps with muscle recovery like I mentioned. Even if you just wanna eat healthier without feelin’ deprived, this works ‘cause it’s versatile and don’t taste like “diet food.”

I’ve got a buddy who’s always on some keto or low-carb kick, and he’s all about this chicken. No carbs, decent fat—fits right in. Point is, whatever your deal, you can prob’ly make this a staple.

Common Mistakes We Make (Yeah, I’ve Done ‘Em Too)

I ain’t perfect, and I’ve screwed up plenty when it comes to cookin’ and eatin’ this stuff. Here’s some pitfalls to watch out for so you don’t repeat my dumb moves:

  • Overcookin’: I already said it, but seriously, don’t turn it into cardboard. Get a thermometer if ya gotta.
  • Addin’ Too Much Oil: I used to slather on olive oil thinkin’ it’s “healthy.” Nah, that adds up quick. Stick to a tiny amount.
  • Forgettin’ Portion Size: That 142 calories is for 3 ounces. If you’re eatin’ double that, don’t wonder why the scale ain’t movin’.
  • Boring Flavors: I went months just saltin’ it and callin’ it a day. Mix it up with spices or you’ll hate it.

Learnin’ from my mess-ups has made me enjoy this food way more, so hopefully you skip the trial and error.

How It Fits Into Your Daily Grind

Let’s chat about workin’ this into your everyday life. If you’re aimin’ for, say, 2,000 calories a day like a lotta folks, a 142-calorie chicken breast is just a small slice of that pie. You could have two for lunch with a side and still be sittin’ pretty under 400 cals. I’ve done this on busy days—pre-cook a batch, throw one in a container with some greens, and I’m good to go at work.

Or dinner, pair it with a bigger side if you’ve got calories to spare. I sometimes save room for a lil’ dessert by keepin’ mains light with this. It’s all about balance, ya feel me?

Long-Term Wins with This Choice

Stickin’ to foods like roasted chicken breast without skin ain’t just a quick fix; it’s a habit that pays off. I’ve been leanin’ on this for years now, and it’s helped me keep my weight steady without feelin’ like I’m starvin’. The low fat means my cholesterol don’t spike, and the protein keeps my energy from crashin’. Plus, it’s cheap and easy to find—win-win.

I remember when I first started carin’ about what I ate. Swappin’ out heavier meats for this made a diff I could see in weeks. Clothes fit better, I felt lighter. If you’re lookin’ for somethin’ sustainable, this is it.

Wrappin’ It Up with Some Real Talk

So, there ya have it—142 calories in a roasted chicken breast without skin, plus a whole lotta reasons to make it your kitchen MVP. We’ve covered the numbers, how to cook it, burn it off, and why it’s worth your time. I’m tellin’ ya, from personal flops to finally gettin’ it right, this food has been a lifesaver for me. Whether you’re a gym rat, a busy parent, or just someone tryin’ to eat a lil’ better, give it a shot.

Got any fave ways to prep your chicken? Or maybe you’re curious about somethin’ I didn’t cover? Drop a comment or hit me up—I’m all ears. Let’s keep this food convo goin’ and help each other out. Catch ya later, and happy cookin’!

calories in roasted chicken breast without skin

Save Even More Time

To really speed things up, I pre-cut the vegetables and store them in an airtight container in the fridge until I’m ready to toss them on the pan with the olive oil and herbs. Then, when I’m ready to cook it, all I have to do is season the chicken thighs and vegetables, put the large sheet pan dish in the oven, and let it begin cooking.

calories in roasted chicken breast without skin

Making This Simple Sheet-Pan Dinner Recipe

For serving size and the complete directions and ingredient amounts, scroll down to the recipe card below. All of our recipes include the nutrition analysis, listing calories (kcals), protein, carbohydrates/carb, fiber, sugar, sodium, cholesterol, and more per serving.

Is Tracking Your Food Raw Ruining Your Gains?

FAQ

How many calories are in a roasted chicken breast without skin?

Chicken breast: 284 calories It’s high in protein and low in fat, making it an excellent choice for people trying to lose weight. One skinless, boneless, cooked chicken breast (172 g) has the following nutrition breakdown : Calories: 284. Protein: 53. 4 g.

How many calories are in a rotisserie skinless chicken breast?

Chicken breast, rotisserie, skin not eaten contains 194 calories per 135 g serving. This serving contains 4. 8 g of fat, 38 g of protein and 0 g of carbohydrate.

How many calories in oven baked chicken breast without skin?

Energy: 230 calories
Protein 45.3g
Carbs 0g
Fat 5.4g

How many calories are in 4 oz cooked boneless skinless chicken breast?

A 4-ounce cooked boneless, skinless chicken breast contains approximately 187-200 calories.

How many calories are in roasted chicken breast without skin?

One 3-ounce serving of roasted chicken breast without skin contains around 140 calories. Fats

How many calories are in a roasted chicken breast?

There are 142 calories in 1 single breast [4. 2 oz with bone & skin] (3 oz) of Roasted Chicken Breast, without skin. You’d need to walk 39 minutes to burn 142 calories. Visit CalorieKing to see calorie count and nutrient data for all portion sizes.

How many calories are in a 3 ounce roasted chicken breast?

One 3-ounce serving of roasted chicken breast without skin contains approximately 140 calories. There are also about 3 grams of fat, 0 grams of carbs, and 27 grams of protein in this serving size.

How many oz of boneless chicken breast?

Get full nutrition facts and other common serving sizes of Roasted Broiled or Baked Chicken Breast (Skin Not Eaten) including 1 oz of boneless (yield after cooking, skin removed) and 1 oz, with bone of (yield after bone and skin removed).

How many calories are in a boneless chicken breast?

Wendy Silver, who runs the Diet, Body Composition, and Metabolism Core at Vanderbilt University, said that chicken breast has no carbs and not much fat, especially if you take off the skin. One 3. 5-ounce serving of boneless, skinless chicken breast contains about 160 calories and 32 grams of protein.

Is roasted chicken breast healthy?

Yes, apart from being a great protein source, roasted chicken breast is lower in saturated fat compared to red meat and can contribute to healthy weight management and muscle growth. In conclusion, a roasted chicken breast without the skin provides an average of 165-195 calories per 3.5-ounce serving.

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