Note: all nutrition based on a combination of chicken available at Wegman’s and Wild Fork. Calories & nutrition will vary based on the specific source.
Chicken is one of the best sources of protein out there, so it’s no wonder why it’s the staple of many high-protein diets (with the exception of vegan diets, of course).
However, not all chicken is the same. Depending on the part, the way it’s prepared, the size, and whether or not there is skin, the chicken calories 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.
For the purposes of these breakdowns, we’re looking at grilled chicken only. Grilling does not add any oil (like with fried chicken) so the calories & nutrition will remain the same.
Also, note that we’re going to look at 4 ounces of raw chicken. The weight of meat changes once cooked (I have a handy guide for that here), so for ease of comparison, we’re going to stick with raw chicken weight. Here’s how cooking affects the final weight of grilled chicken, if you need a quick breakdown:
You can safely assume that cooked chicken breast will lose about 25% of its weight compared to the raw weight. The 25% is certainly not an exact science as it will depend on the type of meat, the cooking method, etc, but 25% for cooked meat is a fair estimate.
In other words, the 4oz of chicken listed throughout this post is actually 3oz of cooked chicken.
And to clear up any possible confusion: this change in weight does NOT change the calories or nutrition. When meat loses weight from cooking, it is only water weight.
Amount Per 1 cup, chopped or diced (140 g)
Chicken Breast: 54 Grams of Protein
Chicken breast is one of the most popular cuts of chicken.
A skinless, cooked chicken breast (172 grams) contains 54 grams of protein. This is equal to 31 grams of protein per 100 grams (3).
A chicken breast also has 284 calories, or 165 calories per 100 grams. 80% of the calories comes from protein, while 20% comes from fat (3).
Chicken breast is especially popular among bodybuilders and those who want to lose weight. Its high protein and low calorie contents mean you can eat more chicken without worrying about consuming too many calories.
4 ounces raw chicken breast with skin:
190 Calories, 10g Fat, 0g Carbs, 23g Protein
Boneless skinless chicken breast is the leanest part of the chicken you can eat, with very little fat (depending on how well it is trimmed, of course). Chicken breast is mostly all protein, so if you’re looking to maximize your protein intake, it’s one of the best options out there!
This nutrition breakdown is for 4 ounces of raw chicken. 4 ounces of chicken is one small chicken breast, and a “standard” size will typically be around 8 ounces.
In that case, a standard chicken breast will be around 220 calories and almost 50g of protein!
Calories in chicken thigh
170 Calories, 8g Fat, 0g Carbs, 24g Protein
How many calories are in 50g of skinless chicken breast?
How many calories are in 100 grams of raw chicken breast?
How many calories are in 500g of boneless skinless chicken breast?
There are 975 calories in 500 grams of Chicken Breast.