how many calories in 4 oz of cooked chicken breast

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

Chicken breast is one of the most popular lean proteins It’s low in fat and calories but high in protein. But how many calories are actually in 4 ounces of cooked chicken breast? Keep reading to find out

I’ll provide a detailed overview of the calories, macronutrients, vitamins and minerals found in a 4-ounce serving of boneless, skinless chicken breast. I’ll also compare it to other serving sizes and types of chicken so you can determine what fits best into your diet.

By the end, you’ll know exactly how many calories are in the standard 4-ounce serving of this healthy and versatile protein source.

Calories in 4 Ounces of Boneless, Skinless Chicken Breast

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

• 184 calories
• 34.5 g protein
• 4 g fat
• 0 g carbs

As you can see, chicken breast is high in protein but very low in fat and carbs.

A 4-ounce serving provides 184 calories, with 79% coming from protein, 21% from fat and 0% from carbs.

Chicken is made almost entirely of protein. That’s why it’s so popular among dieters and bodybuilders.

Other Nutrients in 4 Ounces of Chicken Breast

In addition to being a high-quality source of protein, chicken breast contains a variety of vitamins and minerals.

Here are some of the main micronutrients found in a 4-ounce serving:

• Phosphorus: 25% of the RDI
• Selenium: 24% of the RDI
• Niacin: 18% of the RDI
• Vitamin B6: 17% of the RDI
• Zinc: 16% of the RDI
• Vitamin B12: 15% of the RDI

Chicken breast is particularly high in B vitamins, including niacin, vitamin B6 and vitamin B12. These vitamins help convert food into energy and play key roles in metabolism and brain health (1).

It also contains decent amounts of minerals like zinc, selenium and phosphorus.

Zinc supports the immune system, while selenium plays an important role in thyroid hormone production, DNA synthesis and protecting the body from oxidative damage (2, 3).

Comparing 4 Ounces of Chicken Breast to Other Foods

The calories and nutrients in chicken breast can vary based on the cooking method.

For example, the same 4-ounce serving of chicken breast contains the following calories depending on how it is prepared:

• Grilled: 172 calories
• Roasted: 187 calories
• Fried: 204 calories
• Breaded/baked: 233 calories

As you might expect, breading and frying adds quite a few extra calories from fat and carbs. Sticking to healthier cooking methods like grilling, roasting or baking can minimize the calorie content.

Chicken breast also stacks up well next to other high-protein foods. Here’s how it compares to 4 ounces of some other popular protein sources:

• Beef round steak: 206 calories
• Tofu: 86 calories
• Tuna: 118 calories
• Salmon: 179 calories
• Shrimp: 84 calories
• Pork tenderloin: 139 calories
• 90% lean ground beef: 212 calories

Ounce for ounce, chicken breast is lower in calories than fattier cuts of beef and pork. But it contains slightly more calories than non-meat proteins like tofu and shrimp.

Other Chicken Breast Serving Sizes

While 4 ounces is considered a standard serving size, cooked chicken breast can also be measured in a few other ways.

Here’s how the calorie count changes based on different serving sizes:

• 1 ounce boneless, cooked: 43 calories
• 1/2 small chicken breast: 123 calories
• 1/2 medium chicken breast: 141 calories
• 1/2 large chicken breast: 161 calories
• 1 cup diced chicken breast: 221 calories

As you’d expect, the calorie content increases along with the serving size. Keep in mind your goals and dietary needs when deciding how much chicken to include in each meal or recipe.

Skinless vs Chicken Breast with Skin

For the calorie counts listed above, it’s assumed the skin has been removed from the chicken breast before cooking.

But how does the nutrition profile change if you eat chicken breast with the skin on?

Here’s a comparison of 4 ounces of chicken breast with and without skin:

• Skinless chicken breast: 184 calories
• Chicken breast with skin: 204 calories

The skin adds about 20 extra calories, mainly from fat, per 4-ounce serving. Over time, the extra calories can really add up.

To keep calories in check, remove the skin before eating chicken whenever possible. However, even chicken breast with the skin on is still low in calories and fat compared to many other protein foods.

Health Benefits of Chicken Breast

Chicken breast is one of the most popular dietary proteins for good reason. Here are some of the top health benefits it provides:

• High in protein to preserve or build muscle mass. Chicken breast contains around 35 grams of protein per 4-ounce serving. Protein is vital for building and maintaining muscle mass, especially as you age (4).

• Low in calories and fat. With under 200 calories in a 4-ounce serving, chicken breast is perfect for controlling hunger and cutting calories for weight loss. It’s also very low in saturated fat and cholesterol.

• Rich in nutrients like B vitamins, selenium and zinc. Chicken provides a variety of important vitamins and minerals that many people may not get enough of.

• Easy to cook and versatile. Chicken breast is simple to season and cook. It’s tender, absorbs flavors well and works great in everything from soups to salads.

As part of a healthy, balanced diet, chicken breast provides tons of benefits. It’s nutritious, versatile and can suit most dietary needs or restrictions.

How to Incorporate Chicken Breast Into Your Diet

Chicken breast is easy to enjoy as part of a nutritious, low-calorie diet. Here are some simple tips for getting more of this lean protein:

• Bake or grill chicken and add it to salads, tacos, pasta dishes or grain bowls.

• Dice cooked chicken and throw it into soups, stews or chili.

• Enjoy a chicken salad sandwich on whole grain bread.

• Add chicken to breakfast omelets or scramble with veggies.

• Swap chicken for higher-calorie meats in your favorite recipes.

• Season or marinate chicken to change up the flavors.

Because it’s so mild in taste, chicken breast works well with most seasonings and ingredients. Getting creative can help keep this healthy staple from getting boring.

Should You Eat the Skin?

While chicken skin does contain more fat and calories than boneless, skinless chicken breast, it also provides benefits.

Chicken skin is high in healthy fats and collagen, which supports skin health. It also contains the fat-soluble vitamins A, D, E and K (5).

Enjoying chicken skin in moderation, especially when roasted or baked, can add flavor and nutrients to your diet without too many extra calories. Just be mindful of portion sizes.

The Answer: 184 Calories in 4 Ounces Cooked Chicken Breast

So how many calories are in 4 ounces of cooked chicken breast?

According to the USDA, a 4-ounce serving of boneless, skinless chicken breast contains 184 calories when roasted or baked.

This popular protein provides tons of nutrition along with its high protein and low calorie and carb counts.

Chicken breast is very versatile and easy to enjoy as part of a healthy diet. Track your serving sizes and choose healthy cooking methods like roasting, baking or grilling to maximize its benefits.

A 4-ounce serving of cooked, skinless chicken breast contains approximately 165-187 calories.