Chicken is one of the most popular proteins worldwide. It’s versatile easy to cook and a lean source of protein.
Many people want to know how many calories are in a standard 3 ounce serving of chicken. This guide will provide a detailed breakdown
An Overview of Chicken Calories
The number of calories in chicken depends on a few factors:
- Cut of chicken (breast, thigh, drumstick, wing, etc.)
- Whether it’s boneless and skinless or contains skin and bones
- Cooking method (baked, grilled, fried, etc.)
Chicken breast tends to be the lowest in fat and calories, while chicken thighs and drumsticks are higher due to their fat content both in the skin and meat.
Below are some general calorie counts for different cuts (1):
- 3 oz boneless, skinless chicken breast: 140 calories
- 3 oz chicken thigh with skin: 185 calories
- 3 oz chicken drumstick with skin: 180 calories
- 3 oz chicken wing with skin: 175 calories
As you can see, the boneless, skinless chicken breast contains the fewest calories.
Now let’s take a closer look specifically at chicken breast.
Calories in 3 Ounces of Boneless, Skinless Chicken Breast
Chicken breast is one of the most popular cuts of chicken. It’s mild in flavor, lean in fat and contains a high amount of protein.
A 3 ounce serving of boneless, skinless chicken breast contains about:
- 140 calories
- 3 grams fat
- 0 grams carbs
- 26 grams protein (2)
This is for a cooked, boneless and skinless breast. Raw chicken contains a few more calories due to water loss during cooking.
There are 105 calories in 3 ounces of boneless, skinless, cooked chicken breast (3).
So in a nutshell:
There are 105-140 calories in a 3 ounce serving of cooked, boneless, skinless chicken breast.
This calorie count is for breast meat without bones, skin or breading. Let’s look at how other factors raise the calorie count.
Chicken Breast with Bones and Skin
Chicken bones and skin can significantly increase the calorie content:
- Chicken breast with skin: adds around 50 calories (4)
- Chicken breast with bone: adds around 20 calories (4)
So a 3 ounce serving of chicken breast with the skin and bones would contain about 170-190 calories.
Chicken wings are higher in calories than plain breast meat. A typical wing is around 2 ounces and contains 150-170 calories with the skin (5).
For the leanest option, remove the skin and bones before cooking. However, the skin contains most of the fat soluble vitamins and minerals.
Cooking Method Dramatically Impacts Calories
The cooking method you use can greatly change the calorie content of chicken breast.
Baked or grilled chicken breast has the lowest calories, while fried and breaded chicken is much higher.
Here’s an overview of calories in a 3 ounce cooked chicken breast by preparation method (5, 6, 7):
- Grilled: 140 calories
- Baked: 140 calories
- Pan fried: 170 calories
- Fried chicken breast with batter: 250 calories
- Fried chicken breast nuggets: 220 calories
Frying, breading and battering chicken adds a significant amount of calories from the oil, butter or flour used in preparation.
Grilling, baking or poaching chicken keeps the calorie content lowest.
How to Reduce Calories in Chicken Breast
Here are some tips to keep the calories low when preparing chicken breast:
- Remove the skin and bones before cooking
- Opt for breast meat over thighs and wings
- Grill, bake or poach instead of frying
- Avoid breading or battering the chicken
- Use healthier oils like olive or avocado oil instead of butter
Season chicken with herbs, spices, garlic, lemon and other low calorie flavorings instead of high calorie sauces.
Health Benefits of Chicken Breast
Chicken breast is one of the most popular lean proteins for good reason.
Some benefits of chicken breast include:
- High in protein: A 3 ounce serving contains 26 grams protein for muscle maintenance, wound healing and metabolism (2).
- Low in fat and low in calories compared to red meat.
- Provides B vitamins like niacin, vitamin B6 and pantothenic acid.
- Source of the mineral selenium which acts as an antioxidant.
- Contains phosphorus for bone health.
- Easy to add to salads, sandwiches, wraps, soups and curries.
Include baked or grilled chicken breast as part of a healthy diet for a lean protein source that’s lower in saturated fat than red meat. Monitor portion sizes and preparation methods to keep calories in check.
The Bottom Line
A 3 ounce serving of cooked, boneless, skinless chicken breast contains about 105-140 calories depending on cooking method.
Leaving the skin on adds 50 calories. Frying chicken breast rather than grilling can double the calories.
For the leanest option, stick with grilled or baked chicken breast without skin or bones. But even chicken thighs and wings can be enjoyed in moderation as the skin provides fat soluble vitamins.
At only 100-150 calories for a good source of protein, chicken breast is a versatile and lean choice as part of a balanced diet.
3 oz Chicken Breast Nutrition Facts
Here is the nutrition information for 3 ounces of chicken breast (raw):
| Skinless Chicken Breast | Skin On Chicken Breast | |
|---|---|---|
| Calories | 102 | 146 |
| Total Fat | 2g | 8g |
| Saturated Fat | 0g | 2g |
| Cholesterol | 62g | 54g |
| Sodium | 38mg | 54mg |
| Total Carbohydrate | 0g | 0g |
| Fiber | 0g | 0g |
| Total Sugar | 0g | 0g |
| Protein | 19g | 18g |
| Thiamin | 5.3% DV | 3.6% DV |
| Riboflavin | 8.9% DV | 4.3% DV |
| Niacin | 40.8% DV | 42.1% DV |
| Vitamin B5 | 12.7% DV | 6.8% DV |
| Vitamin B6 | 34.5% DV | 22.5% DV |
| Vitamin B12 | 3% DV | 4.8% DV |
| Choline | 12.7% DV | 10.4% DV |
| Folate | 1.9% DV | 0.9% DV |
| Vitamin A | 0.5% DV | 1.4% DV |
| Vitamin C | 0% DV | 0% DV |
| Potassium | 284mg | 187mg |
| Iron | 2% DV | 3.5% DV |
| Calcium | 0% DV | 1% DV |
| Phosphorus | 18% DV | 14.8% DV |
| Zinc | 4% DV | 4.5% DV |
How much is an ounce of chicken?
One ounce of chicken is visually equivalent in size to three stacked dice or one thumb. (We’ll call this one the “rule of thumb”- haha.) You can also weigh your chicken on a food scale if you’d like to be more precise.
How Many Calories Are in Chicken Breast
FAQ
How many calories are in 3 oz of skinless chicken breast?
A 3-ounce serving of skinless, boneless, grilled chicken breast contains approximately 126 calories.
How many calories in 3 oz skinless rotisserie chicken breast?
Rotisserie Chicken Breast Meat Only Skinless (3 oz) contains 0g total carbs, 0g net carbs, 2.4g fat, 23.8g protein, and 116 calories.
How many grams of protein are in 3 ounces of cooked chicken?
| Food | Serving size | Protein grams |
|---|---|---|
| chicken breast (cooked) | 3 ounces | 26 |
| cod (Atlantic) | 3 ounces | 19 |
| haddock (smoked) | 3 ounces | 21 |
| ham (meat only, roasted) | 3 ounces | 21 |
How many ounces of chicken should I eat for weight loss?
Eating tips
Chicken can be a great addition to a balanced diet. Stick to around 3–4 ounces (85–113 grams) per serving, which is roughly the size of a deck of cards.
How many calories are in a 3 oz chicken breast?
Yes, if you are looking for other low-calorie protein options, you can consider lean cuts of pork, turkey, fish (such as cod or tilapia), or plant-based sources such as tofu, tempeh, and legumes like lentils or beans. In conclusion, a 3 oz chicken breast typically contains around 142 calories.
How much does 3 oz of chicken weigh?
3 oz of chicken is equal to a portion of 3-4 ounces or the size of a deck of playing cards. Three ounces of chicken is sometimes used as a reference for measuring chicken breasts. The size can vary depending on the vendor.
How many calories are in a 3 ounce grilled chicken?
Grilled chicken provides approximately 140 calories per 3-ounce serving, primarily composed of 26 grams of protein and about 3 grams of unsaturated fat. Understanding proper portion sizes is essential for managing calorie intake and achieving weight management goals; 3 ounces is roughly the size of a deck of cards.
How much protein is 3 ounces chicken breast?
Three ounces chicken breast is 85 grams. Regardless of the part of the chicken we’re talking about (thighs, legs, wings, etc.), this weight conversion is accurate. ). Here is a chart listing grams of protein for 3 ounces chicken breast and other types of chicken (per Cronometer): *Weight of the cooked chicken was measured after cooking.
How many calories are in cooked chicken?
Here are some approximate values for different cuts of cooked chicken (without skin): breast (boneless, skinless) – 165 calories per 3.5 oz, thigh (boneless, skinless) – 209 calories per 3.5 oz, drumstick (boneless, skinless) – 172 calories per 3.5 oz, and wing (boneless, skinless) – 203 calories per 3.5 oz. 2.
How many calories are in chicken breast (skin not eaten)?
Calorie breakdown: 21% fat, 0% carbs, 79% protein. There are 128 calories in 3 ounces of boneless, cooked Chicken Breast (Skin Not Eaten). Get full nutrition facts and other common serving sizes of Chicken Breast (Skin Not Eaten) including 1 oz of boneless and 1 oz of boneless, raw, without skin.