Calories in Chicken Breast – The Ultimate Guide

This is the ultimate guide to calories in chicken breast. 

If you are trying to lose weight or maintain a healthy weight, knowing how many calories are in chicken breast is important. In this blog post, we will provide you with all the information you need to know about chicken breast calories, including how to count calories, how to choose the leanest chicken breast cuts, and how to cook chicken breast in a healthy way.

Let’s dive in!

How many calories are in chicken breast?

The number of calories in chicken breast depends on the size and serving of the chicken breast, as well as how it is cooked. A typical 3-ounce serving of boneless, skinless chicken breast contains around 193 calories.

However, the calorie content of chicken breast can vary depending on the following factors:

• Cooking method: How you cook your chicken breast can make a big difference in its calorie and fat content. Frying chicken breast can add extra calories and fat, while baking, grilling, or roasting it are healthier options that preserve its lean protein. For example, a 3-ounce serving of fried chicken breast has about 270 calories, while the same amount of baked chicken breast has only 140 calories.
• Cut of chicken: Not all cuts of chicken breast are equal. Some, such as the tenderloin, are leaner than others and have fewer calories per ounce. The tenderloin is the thin strip of meat that lies under the main portion of the breast. A 3-ounce serving of chicken tenderloin has about 100 calories, which is lower than the average calories in chicken breast.
• Whether the chicken breast is skinless or not: The skin of chicken breast is high in calories and fat, so it is best to remove it before cooking or eating. A 3-ounce serving of chicken breast with skin has about 230 calories, while the same amount of skinless chicken breast has only 140 calories. Removing the skin can save you up to 90 calories per serving.

As you can see, there are many factors that affect the calories in chicken breast. Therefore, if you want to enjoy chicken breast without consuming too many calories, you should choose a small, skinless portion and cook it in a healthy way. By doing so, you can benefit from its high-quality protein and low-fat content. Remember, the calories in chicken breast can vary depending on how you prepare and serve it.

How To Count Calories in Chicken Breast

If you want to count calories in chicken breast, you need to follow these simple steps:

• Step 1: Weigh the chicken breast. Use a food scale to measure the weight of the chicken breast in ounces. This will help you calculate the calories in chicken breast more accurately.
• Step 2: Find the calories per ounce of chicken breast. The number of calories in chicken breast depends on how you cook it and what part of the chicken you use. For example, a 3-ounce serving of boneless, skinless chicken breast has about 193 calories, while a 3-ounce serving of bone-in, skin-on chicken breast has about 197 calories. You can look up the calories per ounce of chicken breast online or on food labels.
• Step 3: Multiply the weight by the calories per ounce. To get the total number of calories in chicken breast, you need to multiply the weight of the chicken breast by the calories per ounce of chicken breast. For instance, if you have a 6-ounce boneless, skinless chicken breast, you can multiply 6 by 193 to get 386 calories. This is how many calories are in your chicken breast.

Here are some more tips to help you count calories in chicken breast and other foods:

• Use a calorie tracker. A calorie tracker is an app or a website that lets you log your food intake and see how many calories you consume each day. You can also see how many calories you burn through exercise and other activities. A calorie tracker can help you stay within your calorie budget and monitor your progress.
• Consider everything you eat and drink. When you count calories in chicken breast, don’t forget to include the calories from other foods and beverages that you consume with it. For example, if you add sauce, cheese, or bread to your chicken breast, you need to account for those extra calories as well. Likewise, if you drink juice, soda, or alcohol with your meal, you need to add those calories to your total.
• Create a calorie deficit. A calorie deficit is when you burn more calories than you eat. This is how you lose weight or maintain a healthy weight. To create a calorie deficit, you need to consume fewer calories than you burn each day. You can do this by eating less, exercising more, or both. By counting calories in chicken breast and other foods, you can create a calorie deficit and reach your weight loss or maintenance goals.

How Much Protein Is In Chicken Breast

Just like the calories in chicken breast, the amount of protein in chicken breast depends on the size and weight of the piece, as well as how it is cooked and whether it has skin or not. According to the USDA, one 3.5-ounce (100 grams) serving of chicken breast provides 151 calories, 31 grams of protein, and 3.1 grams of fat1. With this, it is easy to see that chicken is mostly protein, contains no carbs, and little amounts of fat.

However, not all chicken breasts are the same size. Some commercially packaged chicken breasts are much larger than 3 ounces. So if you eat a single breast, you’re probably eating more than a single serving. For example, one 6-ounce (170 grams) serving of boneless, skinless grilled chicken breast contains 256 calories, 52 grams of protein, and 5.4 grams of fat2.

The cooking method not only affects the calories in chicken breast but also affects the protein content of chicken breast. Grilling, roasting, broiling, or baking chicken breast are the best ways to preserve its protein and keep its fat low. However, if you add oil, butter, sauces, or seasonings to your chicken breast, you will increase its calories and fat. For instance, one 3-ounce (85 grams) serving of roasted, broiled, or baked chicken breast with skin on provides 166 calories, 6.6 grams of fat, and 25 grams of protein2. The skin adds more fat and calories to the chicken breast.

What Are The Benefits Of Chicken Breast?

Here are the top 8 reasons why you should eat more chicken breast:

• Weight loss: One of the main benefits of eating chicken breast is that it can help you to lose weight or maintain a healthy weight. The calories in chicken breast are low but  provide a lot of protein, which is essential for weight management. Protein helps to keep you feeling full and satisfied after meals, which can prevent overeating and cravings.By eating more chicken breast, you can reduce your calorie intake without compromising your protein intake.
• Muscle growth and repair: Another benefit of eating chicken breast is that it can help you to build and repair muscle tissue. Protein is also necessary for muscle growth and maintenance, as it provides the building blocks for muscle fibers. This makes chicken breast a good choice for people who are trying to gain muscle or maintain muscle mass. Eating chicken breast after a workout can help to stimulate muscle protein synthesis, which is the process of creating new muscle tissue. Chicken breast can also help to prevent muscle loss, which can occur due to aging, illness, or inactivity.
• Bone health: Chicken breast is not only good for your muscles, but also for your bones. Chicken breast is a good source of phosphorus, which is an important mineral for bone health. Phosphorus helps to maintain strong bones and teeth, and reduce the risk of osteoporosis. Osteoporosis is a condition that causes bones to become weak and brittle, increasing the risk of fractures. A 100-gram serving of chicken breast provides 192 milligrams of phosphorus, which is about 27% of the recommended daily intake. By eating more chicken breast, you can support your bone health and prevent bone loss.
• Heart health: Chicken breast is also good for your heart health. Chicken breast is a low-fat food that can help to improve your blood cholesterol levels and reduce the risk of heart disease. Eating chicken breast instead of saturated and trans fats can help to lower your LDL (bad) cholesterol levels, which can clog your arteries and cause heart problems. Chicken breast also contains niacin, which is a B vitamin that helps to lower your triglyceride levels, which are another type of fat in your blood that can increase the risk of heart disease. A 100-gram serving of chicken breast provides 14.7 milligrams of niacin, which is about 92% of the recommended daily intake. By eating more chicken breast, you can protect your heart and prevent cardiovascular diseases.
• Immune function: Chicken breast is also good for your immune function. Chicken breast is a good source of zinc, which is an important mineral for immune function. Zinc helps to boost your immune system and fight off infection. Zinc also helps to heal wounds and reduce inflammation. A 100-gram serving of chicken breast provides 0.9 milligrams of zinc, which is about 8% of the recommended daily intake. By eating more chicken breast, you can strengthen your immunity and prevent illness.
• Nutrient-rich: Chicken breast is not only rich in protein, phosphorus, niacin, and zinc, but also in many other vitamins and minerals that are important for your health. Chicken breast contains vitamin B6, which helps to regulate your mood and sleep cycle. It also contains selenium, which helps to protect your cells from oxidative stress and supports your thyroid function. A 100-gram serving of chicken breast provides 0.5 milligrams of vitamin B6, which is about 38% of the recommended daily intake, and 24 micrograms of selenium, which is about 44% of the recommended daily intake. By eating more chicken breast, you can nourish your body with essential nutrients that support various bodily functions.
• Affordable and versatile: Chicken breast is not only nutritious, but also affordable and versatile. Chicken breast is a relatively cheap food that can fit into any budget. It can also be cooked in a variety of ways, such as baking, grilling, or roasting. You can season it with different spices and herbs to create different flavors. You can also add it to salads, soups, and stews to make them more filling and tasty. Chicken breast can be eaten hot or cold, making it convenient for any occasion.

How to choose the leanest cuts

Calories in chicken breast differ according to the cut of meatl. Some are leaner and lower in calories than others. Knowing how to choose the right chicken breast cuts can help you enjoy this versatile protein without compromising your health goals.

• Tenderloin. This is a small, boneless, skinless cut that is located on the inside of the chicken breast. It has only 108 calories and 1 gram of fat per 3-ounce serving. The tenderloin is also very tender and juicy, making it ideal for salads, sandwiches, or wraps.
• Cutlet. This is a thin slice of chicken breast that is typically boneless and skinless. It has only 114 calories and 1.4 grams of fat per 3-ounce serving. Cutlets are a good option for quick and easy meals, as they cook faster than thicker cuts. You can grill, bake, or fry them with your favorite seasonings and sauces.
• Boneless, skinless chicken breast. This is a versatile cut that can be cooked in a variety of ways. It has only 142 calories and 3 grams of fat per 3-ounce serving. Boneless, skinless chicken breast is a good option for people who are looking for a lean and affordable protein source. You can use it in soups, stews, casseroles, or stir-fries.

What are some healthy ways to cook chicken breast?

In order to ensure the calories in chicken breast do not go out of hand, you need to cook it in a healthy way. There are a number of healthy ways to cook chicken breast. Some of the healthiest cooking methods include:

• Baking: Baking chicken breast is a simple and healthy way to cook it. To bake chicken breast, preheat your oven to 375 degrees Fahrenheit and place the chicken breast on a baking sheet. Bake for 20-25 minutes, or until the chicken is cooked through. This method ensures that the calories in chicken breast do not change after cooking.
• Grilling: Grilling chicken breast is another healthy way to cook it. To grill chicken breast, preheat your grill to medium heat. Place the chicken breast on the grill and cook for 5-7 minutes per side, or until the chicken is cooked through.
• Roasting: Roasting chicken breast is a flavorful and healthy way to cook it. To roast chicken breast, preheat your oven to 400 degrees Fahrenheit and place the chicken breast on a baking sheet. Roast for 20-25 minutes, or until the chicken is cooked through.

So remember, as we mentioned before, the calories in chicken breast are affected by the cooking method so try to use the above mentioned ones as much as possible.

How to bake chicken breast

To bake chicken breast, you will need the following ingredients:

• 1 boneless, skinless chicken breast
• Salt and pepper to taste
• Other seasonings of your choice, such as garlic powder, onion powder, or paprika
• Olive oil

Follow these easy steps to bake your chicken breast:

1. Preheat your oven to 375 degrees Fahrenheit.
2. Place the chicken breast on a baking sheet.
3. Season the chicken breast with salt, pepper, and any other desired seasonings.
4. Drizzle the chicken breast with olive oil.
5. Bake the chicken breast for 20-25 minutes, or until it is cooked through.

To make sure your chicken breast is cooked perfectly, here are some tips to keep in mind:

• To check if the chicken breast is cooked through, insert a meat thermometer into the thickest part of the chicken. The chicken breast is cooked through when the internal temperature reaches 165 degrees Fahrenheit2.
• If you are baking multiple chicken breasts, be sure to space them evenly on the baking sheet so that they cook evenly.
• You can also add vegetables to the baking sheet with the chicken breast. This is a great way to add flavor and nutrition to your meal.
• If you want to add a crispy crust to your chicken breast, broil it for a few minutes before serving.

Baking reduces the calories in chicken breast dishes. Here are some more creative ideas for baked chicken breast that you can try:

• Parmesan chicken breast: Sprinkle the chicken breast with Parmesan cheese before baking. This will add a cheesy and nutty flavor to your chicken.
• Lemon pepper chicken breast: Season the chicken breast with lemon pepper seasoning before baking. This will give your chicken a zesty and spicy taste.
• Honey mustard chicken breast: Combine honey and mustard in a bowl. Brush the honey mustard mixture over the chicken breast before baking. This will create a sweet and tangy sauce for your chicken.
• BBQ chicken breast: Brush BBQ sauce over the chicken breast before baking. This will make your chicken smoky and savory. Be careful about this method as it can add calories in chicken breast.
• Salsa chicken breast: Top the chicken breast with salsa before baking. This will add a fresh and spicy kick to your chicken.

Chicken Breast For Dinner Ideas

Here are some chicken breast for dinner ideas:

• Chicken stir-fry: This is a quick and easy meal that is perfect for a weeknight dinner. Simply stir-fry chicken breast with your favorite vegetables, such as broccoli, carrots, and onions, in a sauce of your choice. This is a great way to enjoy a low-calorie and high-protein meal, as one serving of chicken stir-fry has about 200 calories and 25 grams of protein.
• Chicken salad: This is a classic lunch or dinner option that is both healthy and delicious. Combine cooked chicken breast, chopped vegetables, and a vinaigrette dressing in a bowl. Serve on whole-wheat bread or over a bed of greens. One cup of chicken salad has about 300 calories and 28 grams of protein, which can help you feel full and satisfied.
• Chicken tacos: These tacos are made with grilled chicken breast, your favorite toppings, and tortillas. They are a great option for a casual dinner party or potluck. You can customize your tacos with different sauces, cheeses, and vegetables to suit your taste. One chicken taco has about 150 calories and 15 grams of protein, depending on the ingredients you use.
• Chicken curry: This is a flavorful and comforting dish that is perfect for a cold night. Simply simmer chicken breast in a curry sauce with your favorite vegetables. Serve over rice or naan bread. Chicken curry is a rich source of protein, as one cup of chicken curry has about 370 calories and 35 grams of protein. It also contains spices that have anti-inflammatory and antioxidant properties.
• Chicken parmesan: This is a classic Italian dish that is made with breaded and fried chicken breast, tomato sauce, and mozzarella cheese. Serve with pasta and a side salad. Chicken parmesan is a delicious dish, but it can be high in calories and fat. One serving of chicken parmesan has about 500 calories and 40 grams of protein, but it also has about 20 grams of fat. You can make it healthier by baking the chicken instead of frying it, using low-fat cheese, and choosing whole-wheat pasta.
• Chicken pot pie: This is a hearty and satisfying dish that is perfect for a winter meal. Simply simmer chicken breast with vegetables in a broth and then top with a flaky crust. Chicken pot pie is a comfort food classic, but it can also be high in calories and sodium. One serving of chicken pot pie has about 600 calories and 30 grams of protein, but it also has about 35 grams of fat and 800 milligrams of sodium. You can make it healthier by using low-fat milk, reducing the butter, and choosing low-sodium broth.
• Chicken and rice skillet: This is a one-pot meal that is easy to make and clean up. Simply cook chicken breast and rice together in a skillet with your favorite vegetables and seasonings. Chicken and rice skillet is a simple but nutritious dish, as one serving has about 400 calories and 30 grams of protein. It also contains complex carbohydrates, fiber, and vitamins from the rice and vegetables.
• Chicken and pasta: This is a classic combination that is both delicious and satisfying. Simply cook chicken breast and pasta separately and then combine them in a sauce of your choice. Chicken and pasta is a versatile dish that can be made with different sauces, such as Alfredo, pesto, or marinara. One serving of chicken and pasta has about 450 calories and 35 grams of protein, depending on the sauce you use.
• Chicken and dumplings: This is a comfort food classic that is perfect for a cold night. Simply simmer chicken breast in broth with dumplings until the dumplings are cooked through. Chicken and dumplings is a warm and cozy dish, but it can also be high in calories and carbohydrates. One serving of chicken and dumplings has about 500 calories and 25 grams of protein, but it also has about 60 grams of carbohydrates from the dumplings.
• Chicken and potatoes: This is a simple but delicious dish that is perfect for a weeknight dinner. Simply roast chicken breast and potatoes together in the oven with your favorite seasonings. Chicken and potatoes is a filling dish that can provide you with energy, as one serving has about 400 calories and 30 grams of protein. It also contains potassium, vitamin C, and iron from the potatoes.
• Chicken and vegetables: This is a healthy and delicious dish that is perfect for a light dinner. Simply roast or grill chicken breast and vegetables together in the oven or on the grill. Chicken and vegetables is a low-calorie and high-fiber dish, as one serving has about 250 calories and 25 grams of protein. It also contains antioxidants, vitamins, and minerals from the vegetables.

Tips For Reducing The Calories In Chicken Breast Dishes

There are a number of ways to reduce the calories in chicken breast dishes. Here are a few tips:

• Choose lean sauces: A sauce can make or break a chicken breast dish. Some sauces are high in calories and fat, such as cream, cheese, or butter-based sauces. These can add hundreds of calories to your meal. 
• Add vegetables: Vegetables are a great way to bulk up your chicken breast dishes and make them more satisfying. They are also low in calories and high in fiber, vitamins, minerals, and antioxidants. Adding vegetables to your chicken breast dishes can help you reduce the calories in chicken breast while increasing the nutrition and variety of your meal. 
• Choose low-fat cooking methods: The way you cook your chicken breast can also affect the calories in chicken breast. Some cooking methods can add a lot of oil, butter, or breadcrumbs to your chicken breast, which can increase the calorie count significantly. For example, frying, sautéing, or breading chicken breast can add up to 200 calories per serving. Instead of these methods, opt for methods that use little or no added fat, such as poaching, roasting, grilling, steaming, or baking. 
• Use herbs and spices: Herbs and spices are another way to enhance the flavor of your chicken breast without adding calories. Herbs and spices such as garlic, onion, rosemary, thyme, oregano, paprika, cumin, or chili powder can add a lot of taste and aroma without increasing the calories in chicken breast dishes . 
• Pair with low-calorie sides: The sides you serve with your chicken breast can also affect the calories in chicken breast. Some sides are high in calories and carbohydrates, such as mashed potatoes, macaroni and cheese, or fries. These sides can add hundreds of calories to your meal and make you feel bloated and sluggish. To balance out the calories in chicken breast, choose lower-calorie options such as salads, roasted vegetables, brown rice, quinoa, or whole-wheat pasta. These sides can complement your chicken breast dishes and make them more filling and nutritious.

Bonus: What is The Nutrition Of 4 oz Cooked Chicken Breast?

A 4-ounce serving of cooked chicken breast contains approximately:

• Calories: 145
• Protein: 26 grams
• Fat: 3 grams
• Cholesterol: 75 milligrams
• Sodium: 55 milligrams
• Potassium: 290 milligrams
• Vitamin C: 3% of the daily recommended value (DV)
• Vitamin B6: 15% of the DV
• Selenium: 12% of the DV
• Niacin: 25% of the DV
• Phosphorus: 20% of the DV

Final Thoughts

Chicken breast is a healthy and versatile food that can be enjoyed in a variety of ways. By following the tips in this blog post, you can reduce the calories in chicken breast dishes and enjoy a delicious and healthy meal.

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder