Chicken is a fantastic source of lean protein, and it is a staple in many healthy diets. But when it comes to tracking the calories and macros for chicken, the information seems to be all over the place.
I’ve created this guide to take all the guesswork out and help determine once-and-for-all the calories in chicken.
No matter what your health or fitness goals are, odds are that you’ll be aiming to eat a fair amount of protein in the healthiest way possible. While chicken is certainly a great protein source, not all chicken is the same.
Depending on the cut of chicken, the way it’s prepared, the size, and whether or not there is skin, the calories in chicken can vary quite a bit.
While chicken is a great source of protein regardless of those variables, some are certainly better than others. Let’s break ’em down. Table of Contents.
Chicken breast is one of the most popular sources of lean protein. Many health-conscious people enjoy it for its high protein content and low fat and calorie count. But how many calories are actually in an 8 ounce chicken breast? In this article we’ll take a close look at the calorie content of chicken breast and the factors that influence it.
The Basics
An 8 ounce chicken breast contains approximately:
- 246 calories
This is based on a skinless, boneless, cooked chicken breast. The exact calorie count can vary slightly based on the cooking method, brand, and other factors.
To put 246 calories into perspective, here are some examples of other foods with similar calorie counts:
- 1 cup of cooked pasta: 220 calories
- Medium apple: 95 calories
- 2 tablespoons peanut butter: 190 calories
Here you can see that an 8-ounce chicken breast has a lot of protein for not many calories compared to other foods.
What Influences the Calorie Content?
Several factors impact the calories in chicken breast, including:
Skin or No Skin
Chicken skin contains a significant amount of fat. Removing the skin before cooking reduces the calorie count by around 50-70 calories compared to chicken breast with the skin on.
- Skinless chicken breast: Approximately 246 calories (for 8 ounces)
- Chicken breast with skin: Around 320 calories (for 8 ounces)
Cooking Method
When you fry or bread chicken, you add extra calories from butter, oil, or other high-calorie ingredients. Here’s a breakdown:
- Grilled: 270 calories (for 8 ounces)
- Baked/roasted: 280-300 calories
- Fried/breaded: 400-450 calories
Weight
Obviously, the heavier the chicken breast, the more calories it contains An 8 ounce breast has 246 calories. If you eat a 10 ounce breast instead, the calorie count will be higher.
Brand
While different brands don’t drastically alter calories, they can cause slight variations Organic, free-range, or hormone-free chicken may have slightly different calorie counts than conventional chicken
Added Ingredients
Adding marinades, breading, sauces, and other things to chicken breast while it’s cooking can make it higher in calories. For example, barbecue sauce and heavy marinades add extra fat and sugar.
Nutrition Facts for 8 Ounces of Chicken Breast
In addition to 246 calories, an 8 ounce serving of chicken breast contains:
- 51 grams of protein (91% of Daily Value)
- 2.8 grams of fat
- 0 grams of carbs
- 130mg of cholesterol (43% of Daily Value)
- 25mg of calcium (2% of Daily Value)
- 571mg of potassium (12% of Daily Value)
Chicken breast provides high-quality protein with all the essential amino acids. It’s also an excellent source of nutrients like niacin, vitamin B6, selenium, and phosphorus.
The protein in chicken breast helps you feel full and satisfied after eating it. The generous protein content combined with minimal fat and carbs make it a great option if you’re watching your waistline.
Healthy Ways to Prepare Chicken Breast
To keep the calorie count low, opt for healthy cooking methods like grilling, baking, or roasting your chicken breast. Skip fried or breaded versions.
You can also try these easy flavor ideas:
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Lemon and herb: Squeeze fresh lemon juice and sprinkle dried herbs like rosemary or thyme onto your chicken before cooking.
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Chimichurri: Mix up a quick chimichurri sauce with olive oil, garlic, parsley, oregano, vinegar, and red pepper flakes to pour over cooked chicken.
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Jerk seasoning: Use Caribbean jerk seasoning to give chicken breast a spicy, robust flavor.
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Teriyaki: For a sweet and sour taste, brush teriyaki glaze on chicken before and while it’s cooking.
The Bottom Line
An 8 ounce cooked chicken breast contains around 246 calories and provides an impressive 51 grams of protein. Factors like skin, cooking method, and added ingredients impact the calories and nutrition. Overall, chicken breast is one of the most versatile, nutritious, low-calorie proteins you can choose. By preparing it healthfully, you can enjoy delicious chicken breast dishes without the guilt.
Chicken Thighs Nutrition Facts
Chicken thighs are generally considered less “lean” than chicken breast because they are dark meat.
For the longest time, I would avoid chicken thigh at all costs and only opt for chicken breast because I considered dark meat to be significantly less healthy than white meat and thought it was basically like eating red meat.
But chicken thighs are one of the most popular cuts of chicken, and it’s clear why:
360 Calories, 18g Fat, 0g Carbs, 44g Protein
380 Calories, 24g Fat, 0g Carbs, 42g Protein
Looking at a skinless chicken thigh (without the bone) we can see that it definitely has more fat than a chicken breast, but very similar protein content.
But, because of that extra fat content, it has so much flavor. In my opinion, it tastes far superior to chicken breast, and the extra calories are worth it.
Chicken thighs are a tasty way to meet your protein goals, but if you’re on a diet, you should stick to lean chicken breast.
Personally, I prefer to buy boneless skinless chicken thighs because they are significantly easier to cook. But as you can see here, even if you buy bone-in chicken thighs with the skin, the nutritional values are very similar.
How Many Calories Are In One Breaded Chicken Cutlet?
About 260 calories, 13 grams of fat, and 24 grams of protein are in a typical breaded chicken cutlet, which is about 4 ounces.
Is Tracking Your Food Raw Ruining Your Gains?
FAQ
How many calories are in 8 oz of boneless skinless chicken breast?
An 8-ounce serving of boneless, skinless chicken breast contains approximately 284 calories.
How much chicken breast to eat for weight loss?
One protein serving is no bigger than a deck of cards. A piece of cooked skinless chicken (2 to 2 1/2 ounces) equals one serving, or about 110 calories. This is the same as a serving of a 3-ounce vegetarian burger.
How many calories are in 6 oz of grilled chicken breast?
A 6-ounce grilled chicken breast contains approximately 210-293 calories, depending on whether it’s boneless and skinless or includes skin. The exact calorie count can vary based on factors like preparation method and whether it includes skin.
How many calories are in 9 oz of cooked chicken breast?
A 9-ounce serving of cooked chicken breast contains approximately 330 calories, according to Eat This Much.
How many calories are in 8 oz of boneless chicken breast?
There are 281 calories in 8 ounces of boneless Chicken Breast. Calorie breakdown: 37% fat, 0% carbs, 63% protein. There are 281 calories in 8 ounces of boneless Chicken Breast. Get full nutrition facts and other common serving sizes of Chicken Breast including 1 oz of raw and 1 oz of boneless.
How many calories are in a chicken breast?
A 3. 5-ounce (100-gram) serving of chicken breast contains 165 calories, 31 grams of protein, and 3. 6 grams of fat. This means that about 80% of the calories in a chicken breast come from protein and 20% from fat. Keep in mind that these amounts refer to a chicken breast without adding ingredients.
How much protein is in a 8 oz chicken breast?
For every 8 oz. of raw chicken breast (with skin), there are 281 calories, 43g of protein, 11g of fat, and 0g of carbs. If this is your preferred variety when it comes to food measuring, make sure to convert the weight once cooked. If you’re looking to get the most amount of protein from chicken breast – this is it.
How many calories are in a raw 8 oz chicken breast?
324, 35g of protein, 9g of fat, and 0g of carbs are in an 8-ounce raw chicken breast with bone and skin. You can see how the amount of protein drops with bone and skin, compared to the chicken breast listed above. You can see how the nutrition facts change once chicken with bone and skin is cooked.
How many calories are in a 8 oz grilled chicken breast?
An 8 oz grilled chicken breast provides about 375 calories. This serving also includes around 70 grams of protein, 8 grams of total fat, and no carbohydrates or sugars. This nutritional profile supports muscle maintenance and growth, crucial for those with active lifestyles.
How many calories are in skinless chicken breast?
Calorie breakdown: 11% fat, 0% carbs, 89% protein. There are 246 calories in 8 ounces of boneless, cooked, skinless Skinless Chicken Breast. Get full nutrition facts and other common serving sizes of Skinless Chicken Breast including 1 oz of boneless, cooked, skinless and 100 g.