How Many Calories are in 4 Ounces of Chicken Breast? A Detailed Look

Chicken breast is one of the most popular lean proteins. Many people eat it regularly as part of a healthy diet. But how many calories are actually in 4 ounces of chicken breast?

In this article, we’ll take a detailed look at the calorie and nutrition information for 4 ounces of boneless, skinless chicken breast. We’ll also compare it to other serving sizes and cooking methods.

Calorie Count for 4 Ounces of Chicken Breast

According to the USDA, 4 ounces of boneless, skinless chicken breast contains:

• 184 calories
• 3.97g of fat
• 34.45g of protein
• 0g of carbs

The calorie breakdown is

• 21% calories from fat
• 0% calories from carbs
• 79% calories from protein

So in 4 ounces of chicken breast, over three-quarters of the calories come from protein

Chicken breast is a lean cut of meat, meaning it’s low in fat A 4 ounce serving contains less than 4g of fat It’s also a great source of protein while being low in carbs.

How Does This Compare to Other Serving Sizes?

The calorie and nutrient content of chicken breast can vary somewhat based on the serving size. Here’s how other common serving sizes compare to 4 ounces:

• 1 ounce boneless, cooked, skinless chicken breast: 46 calories, 1g fat, 8.6g protein
• 1 small chicken breast half (after cooking): 123 calories, 2.5g fat, 25g protein
• 1 medium chicken breast half: 141 calories, 3g fat, 29g protein
• 1 large chicken breast half: 161 calories, 3.5g fat, 33g protein
• 100 grams (3.5 ounces) chicken breast: 164 calories, 3.8g fat, 32g protein
• 1 cup diced, cooked chicken breast: 221 calories, 5g fat, 43g protein

As you can see, calories and nutrients increase along with serving size. A medium half breast contains 141 calories versus 184 calories for 4 ounces.

Pay attention to these serving size differences when calculating calories and planning meals. Knowing the exact weight or volume is important for accuracy.

Calories for Chicken Breast Prepared Different Ways

In addition to weight, the cooking method can alter chicken breast’s calorie content.

Here’s how the calories for 4 ounces of chicken breast change based on preparation:

• Baked/roasted: 184 calories
• Grilled: 187 calories
• Fried or breaded/battered: 230+ calories (depends on oil and coating)

Baking, roasting, and grilling don’t add many additional calories. But deep frying or breading chicken significantly increases the calorie count. An oil-based coating adds calories from fat.

For example, 4 ounces of fried chicken breast nuggets can have over 200 calories more than plain roasted chicken breast.

Nutrients in Chicken Breast

Now that we’ve covered calories, let’s look at the other nutrients found in 4 ounces of cooked chicken breast:

Protein: Chicken breast is an excellent source of protein, with 34.5g per 4 ounce serving. High quality protein helps build and repair muscles.

Fat: A 4 ounce serving contains just under 4g of fat, with about 1.5g saturated fat. Chicken breast gets its flavor from monounsaturated and polyunsaturated fats.

Carbs: Chicken contains no carbohydrates. It’s very low carb.

Vitamins and minerals: 4 ounces of chicken breast provides small amounts of vitamins like vitamin A, vitamin D, niacin, vitamin B6, and vitamin B12. It also contains minerals like selenium, phosphorus, and iron.

Sodium: A 4 ounce serving of chicken breast has 444mg of sodium. This is mainly added during cooking and processing.

So chicken breast provides mostly protein, with smaller amounts of healthy fats and micronutrients. It’s a nutrient-dense choice as part of a balanced diet.

Benefits of Chicken Breast

There are many reasons why chicken breast is a healthy choice:

• Lean protein – Chicken breast contains over 30g of protein in just 4 ounces, with minimal fat and zero carbs. This makes it an excellent food for building muscle and satisfying hunger.

• Weight loss – The high protein and low calorie content of chicken breast helps with fat loss and maintaining a healthy weight. Protein requires more energy to digest than carbs or fat.

• Heart health – Eating skinless chicken breast provides heart-healthy mono- and polyunsaturated fats instead of saturated fat from the skin.

• Gluten-free – Chicken contains no gluten, making it a good choice for anyone avoiding gluten.

• Nutrient density – In addition to protein, chicken breast contains a variety of vitamins and minerals. It provides nutrient density without excess calories.

• Satiety – The protein in chicken breast helps you feel fuller for longer after eating. This can prevent overeating and snacking between meals.

• Muscle growth – If you’re looking to build muscle, chicken breast provides a substantial amount of protein along with nutrients like vitamin B12 needed for muscle metabolism.

So for its stellar nutrition stats, chicken breast can be part of a healthy, balanced diet for most people. It provides plenty of benefits beyond just being low calorie.

Tips for Preparing and Cooking Chicken Breast

• When purchasing chicken breast, choose fresh or frozen boneless, skinless varieties to get the lowest calorie and fat counts. Canned chicken can contain added sodium.

• Prepare chicken breast using lower calorie cooking methods like baking, broiling, grilling, or poaching instead of frying in oil.

• Use fresh or dried herbs, spices, citrus, vinegar, mustard, or other low calorie flavors to add taste instead of high-fat sauces.

• Weigh chicken breast before and after cooking to determine accurate serving sizes. Chicken loses around 25% of its weight when cooked.

• Chicken breast tends to cook quickly and can dry out. Use a meat thermometer to ensure it reaches 165°F internal temperature without overcooking.

• Let chicken rest for 5-10 minutes after cooking before cutting to allow juices to reabsorb for moisture and flavor.

• Refrigerate cooked chicken breast within 2 hours and use within 3-5 days. Slice or dice chicken to allow portions to cool quickly for food safety.

Chicken Breast Recipes

Chicken breast is versatile enough to use in all types of cuisines and dishes. Here are some tasty ways to enjoy it:

• Chicken salad – Combine diced chicken breast with mayo, celery, onion, grapes, and nuts for a protein-packed salad.

• Stir fries – Slice chicken breast thinly and stir fry with fresh veggies in a teriyaki or ginger sauce. Serve over rice.

• Fajitas – Grill seasoned chicken breast strips and serve with sautéed peppers and onions in warm tortillas.

• Chicken sandwiches – Grill or bake chicken breast and place on a whole grain bun with veggies and mustard for a nutritious lunch.

• Chicken pasta – Sauté chicken with garlic, tomatoes, spinach, and basil and toss with whole wheat pasta.

• Soups and chowders – Poach chicken breast and add to vegetable or tomato based soups and chowders.

The simple flavor of chicken breast adapts well to any recipe. Use it to create healthy, home cooked meals for yourself or your family.

Should You Eat the Skin?

Chicken skin is high in fat, especially saturated fat. Just 1 ounce of skin contains:

• 80 calories
• 7g fat

So for calorie control and heart health, it’s best to remove the skin before eating chicken breast. The skin also contains a lot of the saturated fat and cholesterol found in chicken. Go skinless to keep chicken breast as healthy as possible.

If you do enjoy chicken skin, keep portion sizes small and account for the extra calories. Enjoy it occasionally as a treat alongside skinless chicken breast.

Chicken Breast Nutrition Facts Summary

• There are 184 calories in 4 ounces of boneless, skinless chicken breast. It provides 34.5g protein and under 4g of fat.

• Calories increase with larger serving sizes of chicken breast. Be sure to weigh portions for accuracy.

• Baked or grilled chicken breast is lower in calories than fried or breaded versions.

• Chicken breast provides mostly protein, with smaller amounts of B vitamins, selenium, phosphorus and other nutrients. It’s very low carb.

• As a lean, nutrient-dense protein, chicken breast offers many benefits like weight loss, muscle building, and satiety.

• Prepare chicken breast using healthy cooking methods and flavor it with herbs, spices and other low calorie ingredients.

• Chicken skin is high in fat and calories, so remove skin before eating to keep chicken breast healthy and low calorie.

A 4-ounce serving of boneless, skinless chicken breast typically contains around 110-130 calories, according to nutrition information from Tyson.

A 4-ounce serving of grilled chicken breast typically contains around 171 calories.