How Many Calories Are in a 12 oz Chicken Breast? A Detailed Look

Chicken breast is one of the most popular lean proteins. Many dieters and health-conscious folks rely on it as a low-fat, high-protein option. But how many calories are actually in a typical serving of chicken breast? Let’s take a closer look.

What is Chicken Breast?

Chicken breast refers to the pectoral muscle of the chicken. This is the lean meaty part of the bird that sits underneath the skin and on both sides of the breastbone.

Chicken breast is one of the leanest parts of the chicken containing only around 3-4 grams of fat per 3 oz serving compared to 7-9 grams of fat for a chicken thigh. It is also an excellent source of protein, providing about 25-30 grams per 3 oz portion.

Some key facts about chicken breast

• Considered a lean protein
• Higher in protein, lower in fat compared to dark meat
• Versatile ingredient used in many recipes
• Sold bone-in and boneless
• Available with or without skin

Calorie Content of Chicken Breast

The calorie content of chicken breast can vary somewhat depending on a few factors:

Boneless vs Bone-In

Boneless chicken breast contains slightly fewer calories than bone-in since there is no bone weight included.

• 3 oz boneless, skinless chicken breast: ~120 calories
• 3 oz bone-in, skinless chicken breast: ~140 calories

Skin On vs Skin Off

Chicken skin contains mostly fat so leaving it on significantly increases the calorie content.

• 3 oz boneless, skin-on chicken breast: ~160 calories
• 3 oz boneless, skinless chicken breast: ~120 calories

Cooked vs Raw

Cooking chicken breast causes it to lose some moisture which concentrates the calories and nutrients.

• 3 oz raw chicken breast: ~110 calories
• 3 oz cooked chicken breast: ~120 calories

As you can see, the boneless, skinless option is the lowest calorie preparation.

Total Calories in 12 oz Chicken Breast

Now that we know the average calories per ounce, let’s look at a full 12 oz serving.

A 12 oz chicken breast contains approximately:

• 360 calories if boneless and skinless
• 480 calories if boneless and skin-on
• 420 calories if bone-in and skinless

So for a typical boneless, skinless breast, you can expect around 360 calories in a large 12 oz portion. That’s about 18% of the daily 2000 calorie intake recommendation for adults.

To put that in perspective, here are the calories for some other common 12 oz portions:

• Ribeye steak: ~1100 calories
• Salmon fillet: ~360 calories
• Tofu: ~240 calories

As you can see, a 12 oz chicken breast provides a substantial amount of food for a relatively low calorie cost compared to fattier cuts of meat.

Nutrition Details for 12 oz Chicken Breast

In addition to being low in calories, chicken breast contains lots of beneficial nutrition:

• Protein: Around 90 grams protein. Excellent for building and repairing muscle.

• Selenium: 60% of your daily needs. An important antioxidant mineral.

• Niacin: 50% of your daily needs. Helps convert food to energy.

• Vitamin B6: 40% of your daily needs. Important for immune function.

• Phosphorus: 30% of your daily needs. Supports bone health.

• Zinc: 15% of your daily needs. Boosts immune system and wound healing.

So in addition to being lean, chicken breast delivers a whopping serving of protein, B vitamins, minerals, and antioxidants.

Calories in Common Chicken Breast Meals

Chicken breast is extremely versatile and lends itself to all different types of global cuisine. Here are calories counts for some typical chicken breast meals made with a 12 oz portion:

• Grilled chicken breast with roasted veggies: ~500 calories
• Chicken stir fry with rice: ~600 calories
• Chicken parmesan with pasta: ~800 calories
• Chicken enchiladas with beans and rice: ~800 calories
• Chicken salad sandwich: ~650 calories

As you can see, plain chicken breast is relatively low calorie on its own. But sauces, oils, and high-carb sides can significantly increase the total calorie count of prepared chicken dishes.

How to Eat Chicken Breast as Part of a Healthy Diet

Here are some tips to enjoy chicken breast as part of a healthy, low-calorie diet:

• Stick to boneless, skinless portions to reduce calories.

• Use healthier cooking methods like roasting, grilling, or air frying instead of frying in oil.

• Monitor portion sizes and stick to sensible servings like 4-6 oz per meal.

• Pair chicken with non-starchy veggies vs high-calorie sides.

• Use fresh herbs, spices, vinegar, broth, salsa to add big flavor without lots of calories.

Chicken breast is a nutrition rock star that provides plenty of satisfying protein for relatively few calories. By keeping an eye on portion sizes and preparation methods, it can be enjoyed as part of a healthy, well-rounded diet.

A 12-ounce (340 gram) boneless, skinless chicken breast contains approximately 366 calories, according to spe.lt. This is based on the fact that a 3.5-ounce (100-gram) serving contains about 165 calories.

Approximately 120g of skinless, boneless chicken breast is equivalent to 200 calories.