Calories in Chicken Breast 🍗
Per 1 breast, boneless skinless (172g)
Nutrition Facts
Serving: 1 breast, boneless skinless (172g)
About Chicken Breast
Chicken breast is the gold standard of lean protein and a cornerstone of fitness and weight-loss diets worldwide. A single boneless, skinless chicken breast contains about 284 calories with an impressive 53g of protein and only 6g of fat, giving it one of the best protein-to-calorie ratios of any common food. Whether grilled, baked, or poached, chicken breast is incredibly versatile and can be prepared in countless ways to keep meals interesting while staying on track with nutrition goals.
Health Benefits of Chicken Breast
Exceptional Protein Source
With 53g of protein per breast, chicken is one of the most protein-dense foods available. Protein is essential for muscle building and repair, immune function, and maintaining healthy skin, hair, and nails.
Supports Muscle Building
The high protein content combined with all essential amino acids makes chicken breast ideal for muscle growth and recovery after exercise. Research shows that consuming 20-40g of protein per meal optimizes muscle protein synthesis.
Naturally Low in Fat
Boneless, skinless chicken breast contains only 6.2g of fat, with less than 2g of saturated fat. This makes it an excellent choice for those watching their fat intake while still getting adequate protein.
Rich in B Vitamins
Chicken breast is an excellent source of niacin (B3) and vitamin B6, both of which play crucial roles in energy metabolism, brain function, and the production of red blood cells.
Calory makes tracking calories simple and beautiful. Download Now
Calories by Serving Size
Different serving sizes of chicken breast and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| 3 oz cooked (85g) | 128 | 0g | 26g | 2.7g |
| 4 oz cooked (113g) | 187 | 0g | 35g | 4.1g |
| 6 oz cooked (170g) | 281 | 0g | 53g | 6.1g |
| 1 full breast (172g) | 284 | 0g | 53.4g | 6.2g |
| 1 cup chopped (140g) | 231 | 0g | 43.4g | 5g |
| 4 oz raw (113g) | 124 | 0g | 23g | 2.6g |
Is Chicken Breast Good for Weight Loss?
Chicken breast is one of the best foods for weight loss due to its high protein and low calorie density. Protein is the most satiating macronutrient, meaning it keeps you feeling full longer than carbs or fat. Studies show that increasing protein intake to 25-30% of total calories can reduce cravings by 60% and cut late-night snacking in half. A 4oz serving of grilled chicken breast provides 187 calories and 35g of protein, making it easy to build satisfying, low-calorie meals. For best results, pair with vegetables and a moderate portion of complex carbs.
Chicken Breast and Popular Diets
How chicken breast fits into common eating plans:
Frequently Asked Questions
How many calories in chicken breast?
A full boneless, skinless chicken breast (172g cooked) has approximately 284 calories. A 3oz serving has 128 calories, and a 4oz serving has 187 calories. Cooking method matters: grilling or baking adds minimal calories, while frying can double the calorie count.
Is chicken breast good for weight loss?
Yes, chicken breast is one of the best foods for weight loss. Its high protein content (53g per breast) increases satiety and helps preserve lean muscle mass during calorie restriction. It is also low in fat and has zero carbohydrates.
How much protein is in chicken breast?
A full boneless, skinless chicken breast contains about 53g of protein. Per ounce, that is roughly 9g of protein. This makes chicken breast one of the most protein-dense common foods available.
Does cooking method affect calories?
Yes. A plain grilled or baked chicken breast has about 284 calories. Adding oil for cooking adds roughly 120 calories per tablespoon. Breading and frying can increase calories to 400-500+ per breast. For the lowest calorie count, grill, bake, poach, or air-fry without added oil.
Track Chicken Breast in Calory
Scan, search, or snap a photo. Calory makes logging chicken breast instant with AI-powered food recognition.