Chicken is a fantastic source of lean protein, and it is a staple in many healthy diets. But it’s hard to keep track of the calories and macros for chicken because the data is spread out.
I’ve created this guide to take all the guesswork out and help determine once-and-for-all the calories in chicken.
Pretty much everyone who wants to improve their health or get in shape will want to eat a lot 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.
Around the world, chicken is one of the most popular protein sources. Its taste, versatility, and low cost make it a mainstay in many cuisines. But if you’re watching your weight, it’s important to know how many calories are in a serving of chicken. Today, we’re going to look at how many calories are in 8 ounces of chicken breast, thighs, wings, and other parts.
Counting Calories in Chicken
People who want to control their weight need to pay attention to calories because they are a measure of how much energy a food has. Eating more calories than your body burns will make you gain weight over time. The main factors that determine the calories in chicken are .
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Chicken cut: Breast meat has the fewest calories, while wings and thighs with skin have more.
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Cooking method – Frying chicken adds a significant amount of calories from oil while baking, grilling, or roasting adds minimal calories.
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Whether the skin is on or off, it adds a lot of fat and calories. Removing skin reduces the calories substantially.
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Portion size – Larger portions mean more calories even for the same cut of chicken.
Now let’s look at the calorie counts for popular chicken cuts and servings.
Calories in 8 oz Boneless, Skinless Chicken Breast
Chicken breast is one of the most popular cuts thanks to its lean protein content. According to the USDA, 8 ounces of boneless, skinless, cooked chicken breast contains:
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246 calories
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51.7g protein
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2.8g fat
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No carbs
Chicken breast is very low in fat when the skin is removed. And with over 50g of protein in an 8 oz portion, it makes a highly nutritious choice.
Calories in Chicken Thighs
Chicken thighs have a higher natural fat content compared to breasts. An 8 oz serving of boneless, skinless thighs contains:
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321 calories
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43.4g protein
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16.4g fat
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0 carbs
So thighs contain about 75 more calories than boneless, skinless breasts. The thighs are richer in fat, which accounts for the extra calories.
Calories in Chicken Legs
The leg includes both the thigh and drumstick. An 8 oz serving of roasted, boneless, skinless chicken legs has:
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221 calories
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38.3g protein
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8.8g fat
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0 carbs
Legs are leaner than thighs alone since the drumstick contains less fat. But they are still higher in calories than plain breasts.
Calories in Chicken Wings
Chicken wings are often coated in crispy skin and batter, then deep fried. According to USDA data, 8 ounces of fried chicken wings with skin contain:
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533 calories
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35.8g protein
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40.4g fat
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2.3g carbs
The high fat content from the skin makes chicken wings much higher in calories than other cuts. Remove the skin to reduce the calories in wings substantially.
Calories in Rotisserie Chicken
Rotisserie chicken from the grocery store makes a quick and tasty meal. A typical 8 ounce serving of rotisserie chicken breast with skin has around:
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296 calories
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43.5g protein
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12.4g fat
The skin adds quite a few calories compared to plain grilled or baked chicken breast. But rotisserie chicken still provides an excellent source of lean protein.
Best Low Calorie Chicken Options
To keep calories to a minimum, your best bets are boneless, skinless chicken breasts and legs/thighs prepared baked, grilled, or roasted. Avoid fried chicken or chicken with the skin to limit calories and fat. And watch your portion sizes, as even healthy cuts of chicken add up in calories if eaten in large amounts.
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
We can see that a skinless chicken thigh (without the bone) has more fat than a chicken breast, but about the same amount of protein.
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.
If you’re dieting, you’ll likely want to stick with lean chicken breast, but chicken thighs are a delicious way to hit your protein goals.
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.
Deli Chicken Nutrition Facts
If you‘re searching for a lean, high-protein option for lunch, deli chicken is a very easy way to hit your daily protein goals.
By thinly slicing lean chicken breast, you can pack a ton of protein onto a sandwich.
150 Calories, 3g Fat, 0g Carbs, 33g Protein
Most delis serve a few different kinds of deli chicken, like buffalo chicken or teriyaki chicken. But it’s always made from chicken breast, which is a very lean source of protein.
Is Tracking Your Food Raw Ruining Your Gains?
FAQ
How many calories are in 8 oz of chicken breast?
An 8-ounce chicken breast (boneless, skinless) contains approximately 260-272 calories. The exact number of calories can be a little different depending on how it was cooked and if any extra ingredients were added.
How many ounces of chicken should I eat for weight loss?
Eating tips Chicken can be a great addition to a balanced diet. Only eat about 3 to 4 ounces (85 to 113 grams) at a time, which is about the size of a deck of cards.
How much is 200 calories worth of cooked chicken breast?
That’s easy: a chicken breast has 200 calories, which is equal to about 100 grams. Plus, that’s about 45 grams of protein, which is your daily recommended amount.
How much chicken breast is 300 calories?