How Many Calories are in a 3 Ounce Grilled Chicken Breast?

Chicken breast is one of the most popular sources of lean protein. It’s low in fat and calories, while providing a good amount of protein.

Many people enjoy grilled chicken breast as it has lots of flavor from the grilling process But you may wonder just how many calories are in a standard 3 ounce serving of grilled chicken breast

In this article, we’ll break down the calorie and nutrient count in 3 ounces of grilled chicken breast. We’ll also look at some of the health benefits of eating chicken breast, as well as how it fits into a balanced diet.

Calorie Count in 3 Ounces of Grilled Chicken Breast

According to the USDA FoodData Central, 3 ounces (85 grams) of grilled chicken breast with no skin or added fat contains:

• Calories: 140
• Fat: 3 grams
• Saturated fat: 1 gram
• Protein: 26 grams
• Carbs: 0 grams

So a standard 3 ounce serving of grilled chicken breast has 140 calories, with the majority of those calories coming from protein.

Chicken breast is very high in protein but low in fat and carbs. A 3 ounce serving provides 26 grams of protein, containing all 9 essential amino acids.

Chicken breast is particularly high in the amino acids tryptophan, cysteine, and lysine.

Nutrition Facts for 3 Ounces of Chicken Breast

Here is the full nutritional breakdown for a 3 ounce serving of grilled chicken breast:

• Calories: 140
• Fat: 3g
• Saturated fat: 1g
• Trans fat: 0g
• Polyunsaturated fat: 0.7g
• Monounsaturated fat: 1g
• Cholesterol: 82mg
• Sodium: 74mg
• Potassium: 192mg
• Carbohydrates: 0g
• Fiber: 0g
• Sugar: 0g
• Protein: 26g

As you can see, grilled chicken breast is an excellent source of lean protein, while being low in calories, fat, carbs, and sodium.

It provides a variety of vitamins and minerals like niacin, vitamin B6, phosphorus, selenium and choline, albeit in small amounts.

Health Benefits of Chicken Breast

Eating grilled chicken breast provides a number of excellent health benefits:

• High in Protein: Chicken breast is one of the best sources of high-quality protein which helps build muscle, repair tissue, and keep you feeling full. The 26 grams in a 3 ounce serving accounts for 52% of the recommended daily intake.

• Low in Fat: With just 3 grams of fat per serving, chicken breast fits well into a low fat diet. It has less than half the fat content of similarly sized portions of beef or pork.

• Helps Lose Weight: Chicken breast is low in calories and fat, making it an excellent food for weight loss or maintenance. Replacing higher fat meats with chicken breast can help reduce overall calorie intake.

• Rich in Nutrients: While not high in any single vitamin or mineral, chicken breast provides small amounts of a variety of nutrients like niacin, selenium, vitamin B6 and choline.

• May Lower Cholesterol: Some studies have found that consuming skinless chicken breast may help reduce LDL cholesterol levels.

Overall, grilled chicken breast is one of the healthiest sources of protein. It fits well into a balanced diet and provides protein with minimal amounts of fat, carbs and calories.

Chicken Breast in a Balanced Diet

Chicken breast can be part of a healthy, balanced diet. Here are some tips for fitting grilled chicken breast into your diet:

• Use it to replace higher fat cuts of meat like bacon, sausage, ribs or ground beef.

• Enjoy it grilled, baked or sautéed instead of fried.

• Pair it with plenty of low calorie vegetables like broccoli, Brussels sprouts, spinach or kale.

• Use it in salads, sandwiches, wraps or tacos for a lean protein source.

• Sprinkle with fresh herbs and spices instead of high calorie sauces.

• Stick to reasonable portion sizes of 3-4 ounces per meal.

• If eating for weight loss, be mindful of any high calorie ingredients like cheese, bacon or creamy sauces.

As long as you keep your portion sizes moderate and avoid frying or adding high fat accompaniments, chicken breast can be included as part of a healthy diet. It provides an excellent source of lean protein.

How Does Grilled Chicken Breast Fit Into Your Daily Calorie Needs?

The number of calories you should consume per day depends on your age, gender, activity levels and whether you want to lose, gain or maintain your current weight.

Here are some general daily calorie intake recommendations:

• Women

  • Sedentary (little exercise): 1,600 – 2,000 calories
  • Moderately Active: 2,000 – 2,200 calories
  • Active (exercising most days): 2,400 calories

• Men

  • Sedentary: 2,000 – 2,600 calories
  • Moderately Active: 2,600 – 2,800 calories
  • Active: 3,000 calories

A 3 ounce serving of grilled chicken breast contains 140 calories. This accounts for about 7-9% of the average daily calorie intake for most adults.

For a 2,000 calorie diet, you could consume around 3-4 servings of chicken breast per day and still be within a normal calorie range. For weight loss, you may want to limit it to 2-3 servings daily.

Chicken breast is very filling due to its high protein content. By replacing higher calorie meats and filling up on vegetables, 3-4 ounces of chicken breast per meal should keep most people feeling full.

Finding the Healthiest Chicken Breast

To get the most nutrition for minimal calories, choose chicken breast without skin and avoid frying. Here are some tips for picking the healthiest chicken breast:

• Skinless: Chicken skin adds fat and calories. Remove skin before or after cooking.

• Organic and Free-Range: Can have more vitamins and omega-3s than conventionally farmed chicken.

• Fresh: Has more flavor and tends to be juicer than frozen.

• Unbreaded: Breading and batter adds carbs, fat and sodium. Get plain grilled or baked chicken.

• Minimally Processed: Fresh or frozen is best. Avoid pre-cooked, smoked or deli chicken.

• Grilled or Baked: Healthier cooking methods vs frying.

Stick to fresh or frozen, skinless, plain chicken breast. Prepare simply by grilling, broiling, baking or sautéing in a nonstick pan with minimal added fat.

Healthy Ways to Cook and Serve Chicken Breast

Chicken breast is versatile enough to be enjoyed in many dishes. Here are some healthy cooking ideas:

• Grilled: Get nice grill marks by cooking 4-5 minutes per side on medium heat. Brush with a little olive oil if needed to prevent sticking.

• Baked: Bake in a 375°F oven for 30 minutes until no longer pink inside. Can coat with spices or a light rub.

• Sautéed: Cook in a nonstick pan over medium-high heat until browned, about 3 minutes per side. Use broth instead of oil for moisture.

• Stir frys and Curries: Cut chicken into bite-sized pieces. Stir fry in a pan or cook in Thai, Indian or other curries. Serve over cauliflower rice instead of white rice.

• Fajitas and Burrito Bowls: Sauté chicken with peppers and onions. Wrap into tortillas or serve over greens without the tortilla to cut carbs.

• Salads: Grilled, baked or rotisserie chicken served on top of leafy greens and chopped veggies makes a hearty main-dish salad.

Chicken breast pairs well with so many flavors and ingredients like herbs, spices, citrus, mustard and hot sauce. Be creative with healthy ways to cook it and add lots of non-starchy vegetables and greens.

Is Skin-On or Bone-In Chicken Breast Healthier?

Chicken breast can be purchased with the bone-in and skin on. Many people prefer this for the added flavor. However, bone-in chicken with the skin will contain more calories, fat and cholesterol.

Here’s how 3 ounces of chicken breast compares with the skin and bone:

• Skinless, Boneless Chicken Breast

  • Calories: 140
  • Fat Grams: 3g
  • Cholesterol: 82mg

• Skin-on, Boneless Chicken Breast

  • Calories: 175
  • Fat Grams: 7g
  • Cholesterol: 100mg

• Skin-on, Bone-in Chicken Breast

  • Calories: 167
  • Fat Grams: 6g
  • Cholesterol: 94mg

As you can see, the skin adds a significant amount of fat and calories. The skin alone contains about 55 calories and 3 grams of fat per ounce.

The bone also adds some additional calories even without the skin. But the differences are minimal if you remove the skin before eating it.

For best nutrition and least calories, choose skinless chicken breast. But bone-in chicken breast is still a healthy choice if you want the extra flavor – just be sure to take off and not eat the skin.

Healthy Ways to Flavor Chicken Breast

Since plain grilled chicken can get boring, here are lots of ideas for flavorful seasonings:

• Fresh herbs: Rosemary, thyme, oregano, basil, cilantro, parsley. Can be mixed into a paste.

• Spices: Chili powder, cumin, smoked paprika, garlic powder, onion powder, ginger.

• Citrus: Lemon, lime, orange. Juice or zest.

• Vinegars: Balsamic, wine, rice vinegar, apple cider.

• Mustards: Dijon, whole grain, yellow.

• International flavors: Curry powder, jerk seasoning, tandoori seasoning, 5-spice.

• Dry Rubs: Combine spices and herbs for a homemade dry rub. Try chili lime or Cajun seasoning.

• Condiments in moderation: Ketchup, soy sauce, hoisin sauce, barbecue sauce, ranch dressing.

Use fresh or dried herbs, spices, vinegars, mustards, zests and natural flavorings to add lots of flavor without the fat and calories.

Is Chicken Breast Healthy For Weight Loss?

Chicken breast can definitely be part of an effective weight loss diet. With its high protein content, low fat, and minimal calories, it’s one of the best protein choices for losing weight.

Replacing higher fat proteins like beef and pork with chicken breast is an easy way to reduce daily calories. It also provides lots of satiating protein to keep you feeling fuller for longer on fewer calories.

Some tips for enjoying chicken breast as part of a weight loss plan:

• Get boneless, skinless chicken breast and remove skin before eating if necessary.

• Stick to a 3-4 ounce portion size per meal. Measure portions to avoid overeating.

• Cook in healthy ways like grilling, baking or sautéing without lots of added fat or breading.

• Pair it with non-starchy veggies for bulk and fiber. Avoid heavy starches, creamy sauces, cheese or fatty toppings.

• Use lots of herbs, spices, vinegars and mustards for flavor instead of calorie-laden sauces.

While chicken breast can support weight loss, be mindful of your total daily calories and portion sizes. It can be overeaten just like any food so practice mindful eating for best results.

Frequently Asked Questions

Here are answers to some common questions about the calories and nutrition in chicken breast:

How many calories are in 4 ounces of chicken breast?

4 ounces of boneless, skinless grilled chicken breast contains around 186 calories.

Is chicken breast healthier than thighs?

Chicken breast is lower in fat and calories than chicken thighs. But thighs provide more vitamin E, as well as monounsaturated and saturated fat. Dark meat isn’t necessarily unhealthy in moderation.

Is chicken breast good for building muscle?

Yes. Chicken breast is high in protein including leucine which stimulates muscle protein synthesis. Eating chicken breast helps your muscles repair and recover after strength training.

Can I eat chicken breast everyday?

It’s fine to eat chicken breast daily as part of a balanced diet. Just be sure to vary cooking methods and seasonings so you don’t get bored. Limit portion sizes to 4-6 ounces per meal.

Is chicken breast gluten-free?

Yes, plain chicken breast is naturally gluten-free. Make sure it has not been breaded or marinated in anything containing gluten like soy sauce.

The Bottom Line

A 3 ounce serving of boneless, skinless grilled chicken breast contains around 140 calories and 26 grams of protein, with minimal fat, carbs and sodium. It provides an excellent lean protein choice as part of a healthy diet or weight loss plan.

Chicken breast is very versatile and can be enjoyed in stir frys, salads, sandwiches, wraps or on its own. Focus on healthy cooking methods like grilling and baking while experimenting with herbs, spices, vinegars and mustards for flavor.

Aim for a 3-4 ounce portion per meal and pair it with plenty of non-starchy vegetables for a nutritious, balanced meal that will keep you feeling satisfied. Chicken breast provides a lean protein that fits well into most healthy eating patterns.