Chicken Breast Calories and Protein Per 100g Cooked: Complete Nutrition Guide

Quick Answer: Cooked chicken breast contains approximately 165 calories and 31g protein per 100g (3.5 oz). This makes it one of the best lean protein sources for weight loss and muscle building.

Chicken Breast Nutrition Facts: Cooked vs Raw

Preparation	Calories (100g)	Protein (100g)	Fat (100g)	Carbs (100g)
Raw	120	22.5g	2.6g	0g
Grilled	165	31g	3.6g	0g
Baked	165	31g	3.6g	0g
Boiled	151	30g	3.1g	0g
Fried	220	29g	11g	2g

Why Chicken Breast is Perfect for Weight Loss

1. Extremely High Protein Content

At 31g protein per 100g, chicken breast provides approximately 75% of calories from protein. This high protein content helps:

• Increase satiety (keeps you full longer)
• Preserve muscle mass during weight loss
• Boost metabolism through the thermic effect of food
• Reduce overall calorie intake by reducing hunger

2. Very Low Fat Content

With only 3.6g fat per 100g, chicken breast is one of the leanest meats available. Compare this to:

• Chicken thigh: 15g fat per 100g
• Ground beef (80/20): 20g fat per 100g
• Pork chop: 12g fat per 100g

3. Zero Carbohydrates

Perfect for low-carb, keto, or any diet. All calories come from protein and minimal fat.

Common Serving Sizes and Calories

Small Chicken Breast (85g / 3oz cooked):

• Calories: 140
• Protein: 26g
• Fat: 3g
• Visual: Palm-sized

Medium Chicken Breast (125g / 4.4oz cooked):

• Calories: 206
• Protein: 39g
• Fat: 4.5g
• Visual: Deck of cards

Large Chicken Breast (180g / 6.3oz cooked):

• Calories: 297
• Protein: 56g
• Fat: 6.5g
• Visual: Size of your hand

How to Measure Chicken Breast Portions Without a Scale

Visual Portion Guide:

• Palm-sized (fingers excluded): 85g = 140 calories
• Deck of cards: 120g = 198 calories
• iPhone size: 125g = 206 calories
• Your fist: 150g = 248 calories

Best Ways to Cook Chicken Breast

1. Grilled (Healthiest)

165 calories per 100g. No added oils needed. Creates nice char flavor without extra calories.

2. Baked

165 calories per 100g. Easy meal prep. Season with herbs and spices for variety.

3. Air Fried

170 calories per 100g. Minimal oil needed. Crispy texture without deep frying.

4. Boiled/Poached

151 calories per 100g. Lowest calorie option. Great for meal prep and shredding.

❌ Avoid: Deep Fried

220+ calories per 100g. Adds 50-100 extra calories from oil absorption.

Meal Prep Tips for Chicken Breast

Batch Cooking for the Week:

1. Buy 1-2 kg chicken breast on sale
2. Season with different spice blends for variety
3. Bake at 375°F (190°C) for 25-30 minutes
4. Let cool and portion into containers
5. Refrigerate for 4 days or freeze for 3 months

Flavor Combinations (Low-Calorie):

• Lemon pepper + garlic powder
• Paprika + cumin + chili powder (taco style)
• Italian herbs + balsamic vinegar
• Ginger + soy sauce + garlic (Asian style)
• Cajun seasoning + lime juice

How Much Chicken Breast Should You Eat Per Day?

For Weight Loss:

Aim for 25-30% of calories from protein. If eating 1,500 calories daily, that's 94-113g protein, or approximately 300-365g cooked chicken breast per day (if chicken is your only protein source).

For Muscle Building:

Aim for 0.7-1g protein per pound of body weight. A 150 lb person needs 105-150g protein daily, equivalent to 340-485g cooked chicken breast.

Realistic Recommendation:

Eat 125-200g cooked chicken breast per meal, 1-2 times daily, combined with other protein sources like fish, eggs, Greek yogurt, and legumes for variety.

Comparing Chicken Breast to Other Proteins

Protein Source (100g cooked)	Calories	Protein	Fat
Chicken Breast	165	31g	3.6g
Chicken Thigh	209	26g	11g
Turkey Breast	135	30g	1g
Salmon	206	22g	13g
Ground Beef (90/10)	176	25g	8g
Tofu	144	17g	9g

Winner for weight loss: Chicken breast offers the best protein-to-calorie ratio among common proteins.

FAQs About Chicken Breast Nutrition

Q: Does chicken breast have more protein when raw or cooked?

Cooked appears higher (31g vs 22.5g per 100g) because water evaporates during cooking, concentrating the protein. A 150g raw breast becomes about 110g cooked.

Q: Is grilled chicken breast healthier than baked?

Nutritionally identical at 165 calories per 100g. Both are healthy cooking methods without added oils.

Q: Can you eat chicken breast every day?

Yes, it's safe and healthy. For variety and complete nutrition, rotate with other proteins like fish, eggs, and legumes.

Q: Is the skin on chicken breast bad for you?

Skin adds 50-80 calories per breast from fat. Remove it if tracking calories closely. Keep it if maintaining weight for extra flavor and calories.

Conclusion: Perfect Lean Protein

Chicken breast remains the gold standard for lean protein:

• 165 calories per 100g cooked
• 31g protein per 100g
• Nearly zero fat and carbs
• Versatile, affordable, and widely available

Whether you're losing weight, building muscle, or maintaining health, chicken breast should be a staple in your diet. Use visual portions to track accurately without the hassle of weighing food!