How Many Calories in Chicken Breast? Nutrition & Macros
A grilled chicken breast (172g) has 260 calories
Protein 52.5g · Carbs 0g · Fat 5.5g
Chicken breast is the gold standard of lean protein — low in fat, high in protein, and incredibly versatile. Whether you're building muscle, losing weight, or simply eating healthier, knowing the exact nutrition facts helps you plan your meals accurately. Here's everything you need to know about chicken breast calories and macros, based on USDA data. Cooked chicken breast is about 66% water by weight, which is lower than raw chicken due to moisture loss during cooking.
632 kJ · per 100g · Water: 66.14 g
Calorie Calculator: Chicken Breast
172 g Chicken Breast contains 260 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 breast (172g) | 260 kcal | 52.5g | 0g | 5.5g |
| 1/2 breast (86g) | 130 kcal | 26.3g | 0g | 2.7g |
| 100 grams | 151 kcal | 30.5g | 0g | 3.2g |
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Chicken Breast — Nutrition Facts
| Chicken Breast | per 100g |
|---|---|
| Calories | 151 kcal |
| Protein | 30.54 g |
| Fat | 3.17 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 52 mg |
| Potassium | 391 mg |
| Magnesium | 34 mg |
| Phosphorus | 258 mg |
| Vitamin B6 | 1.157 mg |
| Water | 66.14 g |
Source: USDA FoodData Central (FDC ID: 171534) · Data verified April 2026
Variations
Grilled (default)
151 kcal, 30.5g protein, 3.2g fat per 100g. The leanest common cooking method. No added fat needed. Best for calorie-controlled diets.
Baked / Roasted
165 kcal, 31.0g protein, 3.6g fat per 100g. Slightly higher in calories than grilled due to longer cooking and greater moisture loss, concentrating nutrients per gram. A healthy alternative to grilling.
Fried (pan-fried, no breading)
187 kcal, 33.4g protein, 4.7g fat per 100g. About 24% more calories than grilled, mainly from absorbed cooking oil. Adding breading or batter increases calories further (up to 220+ kcal/100g).
Dietary Perspectives
For Weight Loss
Grilled chicken breast is one of the best foods for weight loss at 151 kcal per 100 g with 30.5 g of protein and only 3.2 g of fat. The high protein-to-calorie ratio maximizes satiety, and the thermic effect of protein (~25% of calories burned during digestion) further increases total calorie expenditure. Zero carbohydrates, zero sugar.
For Athletic Performance
Chicken breast delivers 30.5 g of complete protein per 100 g — essential for muscle repair and growth. A single breast (172 g) provides approximately 52.5 g of protein. It contains 391 mg of potassium per 100 g for electrolyte support. With 0 g of carbohydrates, pair with rice or potato post-workout for a complete recovery meal.
For Keto
Fully compatible with a ketogenic diet at 0 g of net carbs per 100 g. Chicken breast is a lean protein source with 30.5 g of protein and 3.2 g of fat per 100 g. For better keto macronutrient balance (higher fat ratio), consider adding a fat source such as avocado, olive oil, or choosing chicken thigh which has more fat naturally.
Frequently Asked Questions
How many calories are in a chicken breast?
A grilled boneless skinless chicken breast (172g) contains approximately 260 calories. Per 100g, cooked grilled chicken breast has 151 calories. A half breast (86g) has about 130 calories. The calorie count varies with cooking method — baked is 165 kcal/100g and fried is 187 kcal/100g.
How much protein is in a chicken breast?
A grilled chicken breast (172g) provides about 52.5g of protein. Per 100g, grilled chicken breast has 30.54g of protein — one of the highest protein-to-calorie ratios of any common food. That's roughly 81% of calories from protein, making it ideal for muscle building and weight loss.
Is chicken breast or thigh better for you?
Chicken breast is leaner — 151 kcal and 3.17g fat per 100g (grilled, skinless) compared to chicken thigh at about 209 kcal and 10.9g fat per 100g (skinless, cooked). Breast has more protein per calorie. However, thighs are more flavorful and less likely to dry out. For strict calorie control, breast is better.
Is chicken breast good for weight loss?
Chicken breast is one of the best foods for weight loss. At 151 kcal per 100g with 30.5g of protein, it has an extremely high satiety factor. Protein requires more energy to digest (thermic effect ~25-30%), and helps preserve muscle mass during a calorie deficit. It's also naturally zero-carb.
What is the best way to cook chicken breast?
Grilling and baking are the healthiest methods — both preserve the high protein content without adding significant fat. Grilled: 151 kcal/100g. Baked/roasted: 165 kcal/100g. Pan-fried without oil is similar to grilled. Deep-fried adds the most calories (187 kcal/100g) due to oil absorption and potential breading.
How much chicken breast should I eat per day?
For most adults aiming for 1.6-2.0g protein per kg bodyweight, one to two chicken breasts (172-344g) per day provides 52-105g of protein. A single breast covers about 25-35% of daily protein needs for a 70kg person. Variety is important — combine with fish, eggs, and plant proteins for a balanced diet.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
per 100g
Per 100g, grilled chicken breast has 151 kcal with 30.5g of protein — making it one of the leanest and most protein-dense common foods. It has similar calories to eggs (143 kcal) but far more protein (30.5g vs 12.6g) and less fat (3.2g vs 9.5g).
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