Chicken breast is one of the most popular sources of lean protein. Many people eat it regularly as part of a healthy diet. But exactly how many calories are in 7 ounces of chicken breast?
Understanding the calorie and nutrient content of chicken breast enables you to make informed food choices and meet your health goals In this comprehensive guide, we’ll uncover everything you need to know about the caloric value and nutrition profile of 7 ounces of chicken breast.
Calorie Count of 7 Ounces of Chicken Breast
The total calories in a 7 ounce serving of boneless. skinless chicken breast ranges between
- 220-250 calories when baked, grilled or poached
- 250-300 calories when fried in oil or breaded
This calorie range accounts for differences in cooking methods, brands, and other factors. As a general rule, baked or grilled chicken breast contains the fewest calories. Frying or breading adds more fat and calories.
To be more precise with your calorie count refer to the nutrition labels of packaged chicken breast or use a food database like MyNetDiary or FatSecret.
Macronutrients in 7 Ounces of Chicken Breast
The calories in chicken breast come predominantly from its protein content. Here is the macronutrient breakdown for 7 ounces:
- Protein: Around 40-50g
- Fat: 3-8g
- Carbs: 0-1g
Chicken breast is prized for its high protein-to-calorie ratio. The ample protein content promotes satiety and supports muscle growth when paired with strength training.
Selecting chicken breast with the skin on or frying it adds more fat grams. Healthiest preparations use minimal added fat or oil.
Micronutrients in Chicken Breast
In addition to its macronutrient content, chicken breast contains many beneficial vitamins and minerals:
- Niacin (Vitamin B3) – supports energy metabolism
- Selenium – antioxidant that benefits thyroid and immunity
- Phosphorus – aids bone health and growth
- Vitamin B6 – plays a role in red blood cell production
- Zinc – immune support and DNA formation
While not rich sources, the micronutrients in chicken breast contribute to its nutritional value. Always combine it with a balanced diet of vegetables, fruits, healthy fats, and whole grains.
Cooking Method Significantly Impacts Calories
How you cook chicken breast drastically alters its calorie content. Grilling, baking, poaching or air frying are best for maintaining leanness. Meanwhile, frying or breading packs in extra calories from added fat and carbs.
Healthy Low-Calorie Cooking Methods:
- Grilling
- Baking
- Poaching
- Steaming
- Air frying
Higher Calorie Cooking Methods:
- Frying (in oil or deep frying)
- Breading/battering then frying
- Adding creamy or sugary sauces
When baking or grilling, refrain from oily marinades and glazes. Opt for low-sodium spices, herbs, citrus, vinegar or mustard to flavor chicken breast instead.
Common Myths and Concerns About Chicken Breast
Some common misconceptions about chicken breast can impact your calorie intake. Here are a few myths, debunked:
Myth: You should eat chicken breast pink in the middle.
Fact: Chicken breast should always be cooked to an internal temperature of 165°F to kill any bacteria and avoid salmonella poisoning. Use a meat thermometer to confirm doneness.
Myth: Organic or free-range chicken has fewer calories.
Fact: The farming method does not significantly affect calorie content. Organic chicken breast has similar calories to conventional.
Myth: Chicken skin is high in nutrients.
Fact: Chicken skin is nearly pure fat, adding significant calories without beneficial nutrients. Remove skin before eating for lowest calorie option.
Tracking Calories Accurately
To precisely track your calorie intake from chicken breast, follow these best practices:
- Weigh chicken breast portions using a food scale
- Log the calories immediately after weighing
- Verify entries in a calorie tracking app against nutrition labels or databases
- Account for any oils, breading or sauces added during cooking
Accurately tracking your intake ensures you maintain your daily caloric goals and make progress towards your health and fitness objectives.
Anti-Diet Culture – You Don’t Need to Focus on Calories
Hey there! Looks like you’re interested in how many calories certain foods have? Cool, cool. Knowledge can be a good thing. But… it becomes a problem when counting calories takes over your life. Take the focus off counting calories, and enjoy your food!
Learn More About Calories
Boneless Skinless Chicken Breast 7 Oz
| Amount Per Serving | ||
|---|---|---|
| Calories 205 | Cals from Fat 14 | |
| Water | n/a g | |
| Total Fat | 1.50 g | |
| Saturated Fat | n/a g | |
| Polyunsaturated Fat | n/a g | |
| Monounsaturated Fat | n/a g | |
| Trans Fat | n/a g | |
| Cholesterol | n/a mg | |
| Sodium | n/a mg | |
| Potassium | n/a g | |
| Total Carbohydrate | 0.00 g | |
| Dietary Fiber | n/a g | |
| Sugars | n/a g | |
| Starch | n/a g | |
| Alcohol | n/a g | |
| Protein | 47.10 g | |
| Vitamin A | n/a | |
| Vitamin C | n/a | |
| Calcium | n/a | |
| Iron | n/a | |
| Vitamin E | n/a | |
| Thiamin | n/a | |
| Riboflavin | n/a | |
| Niacin | n/a | |
| Vitamin B6 | n/a | |
| Folate | n/a | |
| Vitamin B12 | n/a | |
| Pantothenic Acid | n/a | |
| Phosphorous | n/a | |
| Magnesium | n/a | |
| Selenium | n/a | |
| Zinc | n/a | |
| Copper | n/a | |
* Percentage breakdown of calories from carbs, protein, fat and alcohol.
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FAQ
How many calories are in 7 oz of boneless skinless chicken breast?
1 Serving of Steak-Out 7oz. chicken breast contains 250 Calories The macronutrient breakdown is 0% carbs, 27% fat, and 73% protein.
How many calories are in a 6 oz grilled chicken breast?
A 6-ounce grilled chicken breast typically contains around 284 calories, according to Parade.com.
How many ounces of chicken breast should I eat to lose weight?
Proteins. One protein serving is no bigger than a deck of cards. A piece of cooked skinless chicken (2 to 2 1/2 ounces) equals one serving, or about 110 calories. This is the same as a serving of a 3-ounce vegetarian burger.
How much is 200 calories worth of cooked chicken breast?
How much is 200 calories in a chicken breast? About exactly 100g, which makes meal maths simple! And bonus: that’s around 45g of protein, your recommended daily allowance.
How much protein is in a boneless chicken breast?
One 3.5-ounce serving of boneless, skinless chicken breast contains about 160 calories and 32 grams of protein. That’s almost half the recommended daily amount for the average 185-pound adult. (Some research suggests that people who do regular strength or endurance training may benefit from consuming more protein per day.)
How many calories in 7 oz of chicken breast?
7 oz of chicken breast (Broilers or fryers, meat only, raw) contains 238 Calories The macronutrient breakdown is 0% carbs, 21% fat, and 79% protein. This is a good source of protein (80% of your Daily Value), potassium (14% of your Daily Value), and vitamin b6 (124% of your Daily Value).
How many calories are in chicken breast?
In general, the number of calories in chicken breast varies slightly depending on whether it is cooked with or without the skin. However, as an average estimate, 7 ounces (198 grams) of boneless, skinless, and roasted chicken breast contains approximately 235 calories.
How many calories are in boneless chicken breast?
There are 321 calories in 7 ounces of boneless, cooked, skinless Chicken Breast (Skin Not Eaten). Calorie breakdown: 21% fat, 0% carbs, 79% protein. There are 321 calories in 7 ounces of boneless, cooked, skinless Chicken Breast (Skin Not Eaten).
How many calories are in boneless chicken breast (skin not eaten)?
Calorie breakdown: 21% fat, 0% carbs, 79% protein. There are 321 calories in 7 ounces of boneless, cooked, skinless 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.
Is chicken breast a good source of protein?
It’s one of the best food sources of protein. On a per-calorie basis, there aren’t many whole foods richer in protein than chicken breast. “You’d have to eat protein powder to get more protein,” said Dave Bridges, a biochemist and associate professor of nutritional sciences at the University of Michigan.