How Many Calories Are in Two Chicken Breasts?

Chicken breast is one of the most popular sources of lean protein. Many bodybuilders athletes and health-conscious people eat chicken breast regularly to stay fit and build muscle. But the number of calories in a chicken breast can vary quite a bit depending on the size and preparation method. So how many calories are actually in two chicken breasts? Let’s find out.

The Basics: Calorie Range for Chicken Breasts

On average, two boneless, skinless chicken breasts (4 oz or 113g each) contain about 544 calories. However, this number can range from 400 to over 700 calories depending on several factors:

• Boneless vs bone-in Boneless chicken breasts are lower in calories than bone-in

• Skinless vs skin-on: Chicken skin can add around 50 calories per ounce, so skinless breasts are much lower in calories.

• Cooking method: Frying adds lots of extra calories from oil, while grilling, baking or poaching doesn’t change the calorie count much.

• Size of breasts: Larger breasts mean more calories. An 8 oz breast has almost double the calories of a 4 oz one.

• Added ingredients: Sauces, batter and breading can significantly increase the calories.

So the calorie range is large, but we can pinpoint a more accurate estimate by looking at the common sizes and cooking methods.

Calculating Calories Based on Breast Size

The standard 4 oz boneless, skinless chicken breast has around 140 calories. So for two 4 oz breasts, the total would be 280 calories.

For a larger 6 oz breast, there would be around 210 calories each. So two 6 oz boneless, skinless breasts would have 420 calories total.

And a very large 8 oz breast can have almost 280 calories. Making two 8 oz chicken breasts contain approximately 560 calories.

As you can see, the breast size makes a big difference!

Cooking Method Drastically Affects Calories

Preparation and cooking technique also significantly alters the calories in chicken breasts:

• Grilled: Doesn’t add any extra calories.

• Baked: Also maintains the base calorie count.

• Fried: Adds about 90 calories per breast from oil. Makes two breasts about 540 calories.

• Sautéed: Adds 50-100 calories from oil or butter.

• Breaded/battered: The coating can add 150 or more calories per breast.

Healthiest options are grilling, baking or poaching. Frying, battering or using creamy sauces can add a lot of calories from fats and oils.

Calorie Boosters to Watch For

Some other common ways people inadvertently increase chicken breast calories include:

• Marinades with oil, sugar or high calorie sauces. Opt for lighter marinades.

• Heavy salad dressings or toppings when eating chicken on a salad.

• Serving chicken breast with calorie dense sides like fries or mac and cheese.

• Eating the chicken skin, which adds at least 50 calories an ounce.

How to Accurately Calculate Calories

To determine the calories in homemade chicken breasts, follow these steps:

• Weigh the raw chicken breasts before cooking.

• Calculate the calories based on weight, cooking method and added ingredients.

• Weigh any oils, sauces or dressings used and add their calories.

• Use a calorie counting app to add it all up.

• Portion into servings and divide the total calories evenly.

This will give you a good accurate calculation.

Nutrition Benefits of Chicken Breast

Chicken breast is popular because it’s low in fat and calories while providing lots of protein. Two breasts can supply over 50g of protein.

Chicken breast also provides vitamins and minerals like niacin, selenium, vitamin B6 and phosphorus.

The high protein and low calorie content makes chicken breast an excellent choice for building muscle and losing fat. It helps keep you feeling fuller for longer.

Healthy Ways to Cook and Serve Chicken Breast

Here are some healthy tips for preparing chicken breasts:

• Grill, bake or poach instead of frying.

• Use herbs, spices, lemon and vinegar for flavor instead of sugary sauces.

• Pair it with low calorie vegetables like broccoli, greens or air fried potato wedges.

• Skip the skin to cut a good amount of fat and calories.

• Portion into individual servings and add to meal prep containers for easy tracking.

Bottom Line

So how many calories in two chicken breasts? The most common estimate is around 544 calories for two 4 oz boneless, skinless chicken breasts. But this number can range from 400 to over 700 calories depending on breast size, cooking method and additions. Your best bet is to weigh the raw breasts and calculate the calories from there based on how you cook and serve it. Choosing grilled or baked chicken with veggie sides is the healthiest approach to keep calories in check. With some planning, chicken breast can be a lean, protein-packed addition to your diet.

Two grilled chicken breasts contain approximately 568 calories.