🍗 Nutrition FactsDecember 7, 2025
Calories in Chicken Breast: Complete Nutrition Guide
Chicken breast is the gold standard of lean protein. Here's everything you need to know about chicken breast calories and how to track it accurately.
Quick Answer (3oz / 85g Cooked)
128
Calories
26g
Protein
2.7g
Fat
0g
Carbs
Chicken Breast Calories by Preparation
| Preparation | Calories (3oz) | Protein | Fat |
|---|---|---|---|
| Grilled (no oil) | 128 cal | 26g | 2.7g |
| Baked (no oil) | 128 cal | 26g | 2.7g |
| Pan-fried (1 tsp oil) | 168 cal | 26g | 7g |
| Breaded & Fried | 220 cal | 22g | 11g |
| With Skin | 167 cal | 25g | 7g |
| Rotisserie (no skin) | 140 cal | 26g | 3.5g |
Chicken Breast Calories by Weight
| Portion | Calories | Protein |
|---|---|---|
| 100g cooked | 165 cal | 31g |
| 4oz (113g) cooked | 187 cal | 35g |
| 6oz (170g) cooked | 281 cal | 53g |
| 8oz (227g) cooked | 374 cal | 70g |
| 1 whole breast (~174g) | 284 cal | 53g |
Raw vs. Cooked Weight
Critical for tracking: Chicken loses about 25% of its weight when cooked due to water loss.
- 4oz raw = approximately 3oz cooked
- Raw chicken: 120 calories per 100g
- Cooked chicken: 165 calories per 100g
Pro tip: Always note whether you're tracking raw or cooked weight. Most food databases list cooked values.
Chicken Breast vs. Other Cuts
| Cut (3oz cooked) | Calories | Protein | Fat |
|---|---|---|---|
| Breast (skinless) | 128 cal | 26g | 2.7g |
| Thigh (skinless) | 170 cal | 21g | 9g |
| Drumstick (skinless) | 146 cal | 24g | 5g |
| Wing (skinless) | 145 cal | 22g | 6g |
Why Chicken Breast is Perfect for Weight Loss
- Highest protein-to-calorie ratio of any common meat
- 31g protein per 100g — helps preserve muscle while cutting
- Very low fat when skinless
- Versatile — works with any cuisine or seasoning
- Highly satiating — keeps you full for hours
Track Chicken Instantly with Pandish
Photo your chicken breast — grilled, baked, or sliced — and Pandish AI estimates the weight and calories for you.
Try our Food Database →