Roasted chicken is a delicious and versatile main dish that can be a nutritious part of a balanced diet. However, with so many conflicting reports on calories and nutrition, you may be wondering just how many calories are in a serving of roasted chicken. In this article, we’ll break down the calorie content in roasted chicken and provide tips for enjoying it as part of a healthy lifestyle.
Calorie Content in Roasted Chicken
The number of calories in roasted chicken can vary greatly depending on a few key factors:
Serving Size
Calories are going to be very different if you are eating a small 3oz portion of chicken versus consuming an entire breast or leg Here are some common roasted chicken serving sizes and their approximate calories
- 3oz boneless, skinless chicken breast: 140 calories
- 3oz chicken breast with skin: 175 calories
- 3oz chicken thigh with skin: 185 calories
- 1 small chicken leg or wing: 80-100 calories
- 1 large chicken leg: 150-200 calories
- 1 large chicken thigh: 175-225 calories
As you can see, a 3-4oz serving of roasted chicken can range from 140-225 calories depending on the cut of meat and whether skin is included.
Skin or No Skin
Chicken skin adds significant calories and fat. A skinless chicken breast has 140 calories and 3g fat while a breast with skin has 175 calories and 9g fat. Over an entire roasted chicken, removing the skin can reduce the calories by around 15-20%.
Cooking Method
Calories remain similar whether the chicken is roasted, grilled, baked or pan-fried. However, deep frying or adding heavy breading or sauce will increase the calorie count. A plain roasted chicken has the lowest calories.
Part of the Chicken
White meat from the chicken breast has fewer calories and less fat compared to dark meat from the thighs and legs. Go for the leaner breast meat if limiting calories.
Boneless vs Bone-In
There may be slightly more meat and calories in chicken cooked bone-in compared to boneless. However the difference is fairly small. Focus more on getting skinless chicken and watching portion sizes.
Accompaniments
While plain roasted chicken is relatively low in calories, what you serve it with makes a big difference. Avoid creamy-based salads, buttery mashed potatoes, fatty gravy or dipping it in barbecue sauce. Enjoy it with fresh vegetables instead.
Typical Calorie Counts
Here are some typical calorie counts for common roasted chicken servings:
- 4oz skinless chicken breast: 165 calories
- 4oz chicken thigh with skin: 220 calories
- 1 small leg or wing: 90 calories
- 1 cup chopped roasted chicken (no skin): 230 calories
- 1 roasted chicken breast half (with skin): 275 calories
- 1 roasted chicken leg (with skin): 185 calories
Tips for Enjoying Roasted Chicken as Part of a Healthy Diet
Now that you know how many calories are in roasted chicken, here are some tips for enjoying it while maintaining a healthy diet:
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Remove the skin before eating to reduce calories, fat and cholesterol.
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Watch your portion sizes and stick to servings of around 3-4oz. Measure it out to be sure.
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Choose white meat chicken breasts and tenderloins for fewer calories than dark meat.
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Roast it simply with just salt, pepper and herbs. Avoid butter, oil or breading.
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Pair it with non-starchy vegetables like broccoli, spinach, kale, tomatoes or salad greens.
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Skip high-calorie sauces and dressings. Opt for lemon juice, salsa or low-calorie marinades.
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Eat it as part of a balanced plate with vegetables, whole grains and plant-based protein.
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If eating wings, limit to 2-3 pieces or swap for carrot sticks and hummus.
With some awareness of serving sizes and smart cooking methods, roasted chicken can absolutely be part of a healthy diet and lifestyle. Balance it out with nutrient-dense plant foods and you can feel good about including this tasty protein in your routine.
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FAQ
How many calories in a roasted whole chicken?
| Calories: | 2,500 | |
|---|---|---|
| Cholesterol | Less than | 300mg |
| Sodium | Less than | 2,400mg |
| Total Carbohydrate | 375g | |
| Dietary Fiber | 30g |
How many calories are in 4 oz of roasted chicken?
4 oz of Cleo & Leo rotisserie chicken contains 200 Calories The macronutrient breakdown is 4% carbs, 65% fat, and 31% protein. This is a good source of protein (29% of your Daily Value).
How many calories are in 1 lb of roasted chicken?
| Protein (g) | 50.34 |
|---|---|
| Carbohydrate, by difference (g) | 0 |
| Energy (kcal) | 468.3 |
| Fiber, total dietary (g) | 0 |
| Calcium, Ca (mg) | 25.2 |
Is roasted chicken good for a diet?
Rotisserie and roasted chicken can be a healthy choice because it’s a lean source of protein and contains many vitamins and minerals. Protein is essential for building and repairing muscles, regulating hormones, and controlling blood sugar.
How many calories are in a cup of roast chicken?
The favorite choice for the term “Roast Chicken” is 1 cup of diced Roasted Broiled or Baked Chicken (Skin Not Eaten) which has about 250 calories. Calorie and nutritional information for a variety of types and serving sizes of Roast Chicken is shown below.
How many calories are in a roasted chicken breast?
There are 142 calories in 1 single breast [4.2 oz with bone & skin] (3 oz) of Roasted Chicken Breast, without skin. You’d need to walk 39 minutes to burn 142 calories. Visit CalorieKing to see calorie count and nutrient data for all portion sizes.
How many calories are in a serving of roasted chicken?
A 3.5-ounce serving of roasted light meat chicken contains 173 calories, while the same portion of dark meat chicken contains 205 calories. If you’re using caloric restriction as your weight loss method, this difference in caloric density should be enough to have you sticking to breast meat at your next turkey dinner.
Does roasting chicken increase calorie count?
Roasting chicken doesn’t change the number of calories in the meat itself. However, when roasted with the skin on, it helps retain the natural juices and flavor, making it more palatable but slightly increasing the calorie content due to the fat in the skin. If the skin is discarded before eating, the overall calorie count will be reduced.
How much protein is in roasted chicken?
Protein in Roasted Chicken: With 28.81 grams of protein per serving, roasted chicken is an excellent source of this vital nutrient, crucial for muscle repair, growth, and overall body function. Fat in Roasted Chicken: It contains 7.38 grams of fat, which includes a mix of saturated and unsaturated fats.
How many calories are in a roasted chicken leg?
One roasted chicken leg with the skin contains 475 calories. High-protein foods like chicken can provide a number of health benefits. The minerals in chicken can also support good health. Recent research suggests that a dietary protein works together with calcium to help protect bones.