Chicken is one of the most commonly consumed meats worldwide. It’s a lean source of protein that’s versatile, budget-friendly, and easy to cook. When watching your calorie intake, it’s helpful to know the calorie content of chicken. In this article, we’ll take an in-depth look at how many calories are in 2 ounces of chicken.
An Overview of Chicken Calories
The calorie content of chicken can vary significantly depending on the cut and preparation method. Chicken breast tends to be the leanest part of the chicken, while chicken thighs and legs are fattier. Here’s a quick calorie overview of some common chicken cuts:
- 2 ounces boneless, skinless chicken breast: approx. 46 calories
- 2 ounces chicken thigh with skin: approx. 62 calories
- 2 ounces roasted chicken leg with skin: approx. 80 calories
- 2 ounces fried chicken breast with skin: approx. 110 calories
As you can see, the same weight of chicken can range widely in calories depending on factors like whether the skin is left on, and how it’s prepared.
Calories in 2 Ounces of Boneless, Skinless Chicken Breast
Boneless, skinless chicken breast is one of the most popular prep methods for health-conscious eaters. Removing the skin and bones reduces the fat and calorie content
According to the USDA, 2 ounces of boneless, cooked chicken breast with the skin removed contains:
- 85 calories
- 1.8g fat
- 0g carbs
- 16g protein
The majority of the calories come from protein, with minimal calories from fat. For reference, 2 ounces of raw, boneless, skinless chicken breast contains approximately 46 calories before cooking. The calorie count increases slightly when cooked due to loss of water.
Chicken breast is incredibly versatile. You can grill, bake, sauté, or shred it for meals like salads, wraps, tacos, pasta dishes, and more. Its mild flavor also makes it perfect for spicy marinades and flavorful seasoning blends.
Calories in 2 Ounces of Chicken Thigh
The thigh is a fattier cut of chicken that contains more calories than the breast. 2 ounces of cooked chicken thigh with the skin contains:
- 62 calories
- 3.6g fat
- 0g carbs
- 8.3g protein
Thighs contain delicious juicy meat with more fat marbled throughout. The skin also adds significant calories. Removing the skin drops the calorie count to around 50 calories for 2 ounces.
Chicken thighs are ideal for braising, roasting, or grilling. The extra fat keeps them moist and full of flavor. They’re also more budget-friendly than breasts.
Calories in 2 Ounces of Chicken Drumstick
After thighs, drumsticks are the fattiest cut of chicken. A 2 ounce serving of roasted chicken drumstick with skin contains approximately:
- 80 calories
- 5g fat
- 0g carbs
- 7g protein
The combination of skin, fatty meat, and bone all boost the calorie content. Removing the skin reduces the total to around 60 calories per 2 ounces.
Chicken drumsticks are great for picky eaters thanks to the fun, hand-held shape. They’re also perfect for roasting or grilling. The skin gets nice and crispy, while the meat stays juicy.
Calories in 2 Ounces of Fried Chicken
Fried chicken tends to be the highest calorie way to prepare chicken. Even using healthy frying methods like air frying, the calorie count is substantially higher than other cooking methods.
Here are the approximate calories for 2 ounces of fried chicken:
- Fried chicken breast with skin: 110 calories
- Fried chicken breast without skin: 90 calories
- Fried chicken thigh with skin: 100 calories
- Fried chicken thigh without skin: 80 calories
As you can see, the fried coatings and oil significantly boost the calorie content. For lower calorie options, grilled or baked chicken are your best bets.
How to Reduce Calories When Eating Chicken
Here are some tips for reducing calories when eating chicken:
- Remove the skin before cooking to cut a significant amount of calories
- Opt for leaner cuts like breast over thigh and drumstick
- Avoid fried chicken and choose healthier cooking methods like grilling, roasting, or baking
- Watch your portion sizes and weigh chicken with a food scale for accuracy
- Skip the breading on dishes like chicken parm and chicken tenders
- Use lower calorie marinades focused on herbs, spices, vinegar, citrus rather than cream-based sauces
- Pair chicken with non-starchy vegetables instead of starchier sides
With some simple substitutions and preparation tweaks, chicken can be a lean, protein-packed addition to your low-calorie meal plan.
How Many Calories You Need Per Day
When determining your own daily calorie needs, factors like age, gender, activity level and weight goals come into play. Here are some general calorie intake guidelines for adults:
- Women
- Sedentary: 1,600 to 2,000 calories
- Moderately Active: 2,000 to 2,200 calories
- Active: 2,400 calories
- Men
- Sedentary: 2,000 to 2,400 calories
- Moderately Active: 2,400 to 2,800 calories
- Active: 3,000 calories
To lose weight, you’ll need to eat fewer calories than your body burns each day. To gain weight, you’ll need to exceed your daily calorie needs.
Putting Chicken Calories Into Context
To put the 85 calories in 2 ounces of chicken breast into context, here are some other common foods with similar calorie counts:
- 1 small apple: 80 calories
- 1 cup berries: 80 calories
- 1 slice whole wheat bread: 80 calories
- 1 medium egg: 70 calories
- 1/2 cup oats: 80 calories
- 1 tbsp peanut butter: 90 calories
As you can see, chicken is relatively low in calories compared to equal portions of many other foods. This makes it easy to incorporate into a healthy, balanced diet.
Chicken is also very filling thanks to its high protein content. Studies show that high protein foods suppress appetite and support weight loss. So don’t be afraid to build your diet around lean proteins like chicken.
The Takeaway
When eating chicken, the cut, preparation method and whether you remove the skin drastically impact the calories per serving. The leanest options are boneless, skinless chicken breast at around 85 calories for 2 ounces cooked. For lower calorie options, stick to grilling, baking or roasting over fried chicken. And be mindful of portion sizes, as calories can quickly add up if you overeat chicken.
Eating the Mediterranean way
Want to try the Mediterranean diet? These tips will help you get started:
- Eat more fruits and vegetables. Each day, aim for 2 to 3 servings of fruit and four or more servings of vegetables. One serving of fruit equals a medium piece of whole fruit or one cup of chopped. One serving of vegetables equals two cups of leafy produce, one cup of raw veggies, or half a cup of cooked vegetables.
- Choose whole grains. Switch to whole-grain bread, cereal and pasta. You also can try other whole grains, such as bulgur, barley and farro. If you eat about 2,000 calories a day, aim to have at least 3 ounces of whole grains. You can get 1 ounce from a slice of bread, a cup of ready-made cereal, or half a cup of cooked rice or pasta. Read the Nutrition Facts label to find out how much of a product is in one serving.
- Use unsaturated fats from plants. Replacing saturated fats with unsaturated fats may help lower the risk of heart disease. For example, you could replace butter with olive, canola, or safflower or sunflower oil in cooking or at the table. And instead of putting butter or margarine on bread, you could use nut or seed spreads on toast or on an apple.
- Eat more seafood. Eat fish or shellfish 2 to 3 times a week. Children and people who are pregnant or breastfeeding may want to limit certain types of fish due to mercury levels. One serving of fish is around 3 to 5 ounces for adults. Thats about the size of a deck of cards. The U.S. Food and Drug Administration recommends smaller servings for children twice a week.
- Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Stay away from deep-fried fish.
- Get nuts. Each week, aim to eat four servings of raw, unsalted nuts. One serving is a quarter of a cup.
- Enjoy some dairy. Some good choices are skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt. Limit how much cheese you eat. One serving is about the size of four dice. And cut back on higher fat dairy. That includes whole and 2% milk, butter, margarine, and ice cream.
- Reduce red and processed meat. Eat more fish, poultry or beans instead. If you eat meat, make sure its lean and keep portions small. And before you cook it, first try to remove any fat you can see.
- Spice it up. Herbs and spices boost flavor and lessen the need for salt.
The Mediterranean diet has a lot of flexibility, so you can make it a delicious and nutritious way to eat. Follow this eating pattern long-term to get the most of out of it.
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Should you weigh your chicken raw or cooked #weighttloss #calories #nutritiontips #healthyeating
FAQ
How many calories are in 2 oz of skinless chicken breast?
2 oz of Market Basket chicken breast (Skinless boneless) contains 70 Calories The macronutrient breakdown is 0% carbs, 26% fat, and 74% protein. This is a good source of protein (22% of your Daily Value).
Is 2 chicken breasts too much for one meal?
Balanced Diet: Eating two chicken breasts should be part of a balanced diet that includes a variety of foods, such as vegetables, fruits, whole grains, and healthy fats. In summary, two chicken breasts can be healthy if it fits into your overall dietary plan and is prepared in a healthy way.
How many calories are in 2 ounces of shredded chicken breast?
2 oz of H-E-B shredded chicken contains 87 Calories The macronutrient breakdown is 0% carbs, 27% fat, and 73% protein. This is a good source of protein (29% of your Daily Value).
How many calories are in 4 oz of cooked chicken breast?
A 4 oz. boneless, skinless, raw chicken breast has approximately 126 calories. The same chicken breast, when cooked, will provide 186 calories per 4 oz.
How many calories are in 2 ounces of chicken?
The nutritional value of 2 ounces of chicken depends on how it is prepared, with roasted, skinless chicken breast having approximately 62 calories and fried, breaded chicken having up to 200 calories. The USDA provides full nutrition facts and other common serving sizes of chicken, including 1 thin slice and 1 medium slice.
How many calories are in 2 oz of grilled chicken?
Two ounces of skinless, boneless chicken thigh contain approximately 120 calories. Keep in mind that this is slightly higher compared to chicken breast due to the higher fat content. 3. How many calories are in 2 oz of grilled chicken breast? Two ounces of grilled chicken breast without skin provide approximately 67 calories.
How many calories are in 2 ounces of boneless chicken breast?
There are 85 calories in 2 ounces of boneless, cooked Chicken Breast (Skin Not Eaten). Calorie breakdown: 21% fat, 0% carbs, 79% protein. There are 85 calories in 2 ounces of boneless, cooked Chicken Breast (Skin Not Eaten).
How many calories are in 2 oz of rotisserie chicken?
Two ounces of rotisserie chicken breast typically contain around 84 calories, depending on the cooking method and seasoning. 2. How many calories are in 2 oz of skinless, boneless chicken thigh? Two ounces of skinless, boneless chicken thigh contain approximately 120 calories.
How many calories are in 2 oz of chicken Tenderloin?
Two ounces of chicken tenderloin typically contain around 92 calories, which is the same as regular chicken breast. 6. How many calories are in 2 oz of breaded chicken? The calories may vary depending on the recipe and the type of breading used, but on average, 2 ounces of breaded chicken can contain between 150-200 calories.
How many calories are in a 2 oz?
Per 2 oz, there are 170kcal. The nutritional information also states: Fat: 16.00g, Carbs: 1.00g, Protein: 6.00g. Another variation provides: Per 2 oz, there are 100kcal. The nutritional information for this version is: Fat: 4.50g, Carbs: 1.00g, Protein: 12.00g.