Chicken breast is one of the most popular lean protein choices for health and fitness buffs. But if you’re counting calories or macros you may be wondering – just how many calories are in 130g of chicken breast?
In this comprehensive guide, we’ll uncover everything you need to know about the calorie and nutritional value of 130g of this versatile, protein-packed poultry.
Getting to the Bottom of the Numbers: Calculating Calories in 130g of Chicken Breast
According to the most reliable food and nutrition databases, 130g of boneless, skinless chicken breast contains approximately 143 calories.
This calorie count is based on the following nutritional information from FatSecret:
- Total Fat: 1.61g
- Saturated Fat: 0.429g
- Cholesterol: 75mg
- Sodium: 84mg
- Total Carbohydrates: 0g
- Protein: 30.02g
So in 130g of chicken breast there are minimal carbs and fat, with protein accounting for the majority of calories.
To understand how this fits into your daily nutrition needs, the average adult requires around 2000 calories per day. 143 calories amounts to about 7% of your total daily calorie needs.
This makes chicken breast a relatively low-calorie protein source especially when combined with veggies and healthy carbs.
Comparing Calories: 130g of Raw vs Cooked Chicken Breast
Calorie contents can vary slightly depending on whether the chicken breast is raw or cooked.
130g of raw, boneless, skinless chicken breast has around 120 calories, according to Eat This Much.
Whereas 130g of cooked chicken breast contains approximately 215 calories. Here’s the nutritional info from Eat This Much on cooked chicken breast:
- Fat: 5g
- Protein: 40g
- Carbs: 0g
The protein content remains high while cooking increases the calorie count slightly. But chicken breast remains a lean, lower-calorie option either way.
Roasted vs Grilled: How Cooking Method Affects Calories
Beyond raw vs cooked, different cooking methods can also impact the calorie content of 130g of chicken breast.
According to The Kitchen Know How, here’s how the numbers compare:
- 130g grilled chicken breast: 143 calories
- 130g roasted chicken breast: 214 calories
Roasting adds more flavor but also slightly more fat and calories. Still, both are healthy preparations that retain the high protein content.
Hitting Your Macros: Protein Per 130g Serving
While calories are important, protein is another key consideration for many dieters and bodybuilders.
The good news is 130g of chicken breast packs a hefty protein punch no matter how you prepare it.
Here’s how much protein you get from different versions:
- 130g raw chicken breast: 26g protein
- 130g cooked chicken breast: 40g protein
- 130g grilled chicken breast: 30g protein
- 130g roasted chicken breast: 40g protein
For reference, the RDA for protein is around 0.8g per kg of body weight. So 130g of chicken breast provides almost half your daily protein needs, making it an excellent muscle-building food.
Beyond Calories and Protein: Nutrients in 130g Chicken Breast
In addition to calories and protein, chicken breast contains a variety of other beneficial nutrients:
- Rich in B vitamins like niacin, vitamin B6, and pantothenic acid
- Contains selenium, an important antioxidant
- Provides phosphorus for bone health
- Supplies potassium to support nerve function
- Minimal carbs, sugar, and fat
Chicken breast is very versatile – eat it grilled, baked, roasted, or sautéed. Add flavor via spices, herbs, sauces, or marinades without packing on many extra calories.
Putting the Numbers in Context: 130g Chicken Breast for Your Diet Goals
Now that you know the detailed nutritional contents of 130g chicken breast, how can you incorporate this handy protein source into your diet?
Weight Loss Diets
With its low calorie and high protein counts, chicken breast supports muscle retention and satiety when cutting calories for fat loss.
Lean Gains and Bulking Diets
Chicken breast provides ample protein for building and maintaining muscle, without excessive carbs and fat.
Meal Prep and Macro Tracking
130g cooked chicken breast contains around 40g protein – almost half your daily needs. Easy to prep and track.
Low Carb and Keto Diets
Zero carbs makes chicken breast keto-approved. Combine with healthy fats like olive oil or avocado.
Bodybuilding and High Protein Diets
A protein powerhouse, chicken breast efficiently delivers macros and nutrients serious gym-goers need.
No matter your nutrition goals, 130g of chicken breast can be a slim and satisfying protein source in your meal plans.
The Takeaway: An Easy, Nutritious Protein Option
When it comes to lean proteins, chicken breast reigns supreme. With minimal calories, carbs, and fat, plus ample protein, vitamins, and minerals, it provides an easy nutrition boost.
130g of chicken breast contains around 140-215 calories depending on preparation method, with about 30-40g of satiating protein.
Grilled, roasted, baked or raw – chicken breast adapts to any diet. Next time you meal prep or macro track, let this nutritious poultry powerhouse help you hit your targets.
Can too much protein be harmful?
The short answer is yes. As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay. For example, people that eat very high protein diets have a higher risk of kidney stones. Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high protein diet rich in plant-based proteins may not carry similar risks.
How much protein do you need?
Protein is essential for life – its a building block of every human cell and is involved in the vital biochemical functions of the human body. Its particularly important in growth, development, and tissue repair. Protein is one of the three major “macronutrients” (along with carbohydrates and fat).
So, consuming enough protein is required to stave off malnutrition; it may also be important to preserve muscle mass and strength as we age. And, in recent years, some have advocated a higher protein diet to rev up metabolism to make it easier to lose excess weight, though success in this regard is highly variable.
- The ideal amount of protein you should consume each day is a bit uncertain. Commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat Greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk.
- A weight-based recommended daily allowance (RDA) of 0.8 grams per kilogram of body weight. For a 140-pound person, that comes to 51 grams of protein each day. (You can convert your body weight from pounds to kilograms by dividing by 2.2; so, 140 pounds is 64 kg; multiplying this by 0.8 equals 51). Active people— especially those who are trying to build muscle mass— may need more.
- Based on percent of calories— for an active adult, about 10% of calories should come from protein
- To pay more attention to the type of protein in your diet rather than the amount; for example, moderating consumption of red meat and increasing healthier protein sources, such as salmon, yogurt or beans.
But some experts suggest that these recommendations are all wrong and that we should be consuming more protein, up to twice the standard recommendations. Still others claim that the average American diet already contains too much protein.
What I Eat In A Day | How I Get 130 grams of protein for healthy weight loss.
FAQ
How many calories are in 130g of cooked chicken breast?
A 130g serving of cooked chicken breast contains approximately 214 calories, according to fatsecret.
Is 150g of chicken breast too much?
Not if you eat too much of it. If you are eating a whole chicken breast for dinner, you might be eating too much. The recommended single portion of chicken is 85g to 113g, about the size of a deck of playing cards. Some people use the palm of their hand as a guide.
How many cups is 130g of chicken breast?
1/2 cup. or. 4 1/2 oz.
How many calories are in 135g skinless chicken breast?
Chicken breast, skin not eaten, grilled without sauce contains 238 calories per 135 g serving.