Chicken breast is one of the most popular lean proteins. It’s a low-fat, high-protein choice for many dieters and health-conscious people. How many calories does a normal serving of chicken breast have, though? Let’s find out.
What is Chicken Breast?
Chicken breast refers to the pectoral muscle of the chicken. This is the lean meaty part of the bird that sits underneath the skin and on both sides of the breastbone.
The chicken breast is one of the leanest parts of the chicken. A 3 oz serving of chicken breast has only 3–4 grams of fat, while a 3 oz serving of chicken thighs has 7–9 grams of fat. Also, a 3 oz serving gives you about 25 to 30 grams of protein, making it a great source of protein.
Some key facts about chicken breast
- Considered a lean protein
- Higher in protein, lower in fat compared to dark meat
- Versatile ingredient used in many recipes
- Sold bone-in and boneless
- Available with or without skin
Calorie Content of Chicken Breast
The calorie content of chicken breast can vary somewhat depending on a few factors:
Boneless vs Bone-In
Boneless chicken breast contains slightly fewer calories than bone-in since there is no bone weight included.
- 3 oz boneless, skinless chicken breast: ~120 calories
- 3 oz bone-in, skinless chicken breast: ~140 calories
Skin On vs Skin Off
Chicken skin contains mostly fat so leaving it on significantly increases the calorie content.
- 3 oz boneless, skin-on chicken breast: ~160 calories
- 3 oz boneless, skinless chicken breast: ~120 calories
Cooked vs Raw
Cooking chicken breast causes it to lose some moisture which concentrates the calories and nutrients.
- 3 oz raw chicken breast: ~110 calories
- 3 oz cooked chicken breast: ~120 calories
As you can see, the boneless, skinless option is the lowest calorie preparation.
Total Calories in 12 oz Chicken Breast
Now that we know the average calories per ounce, let’s look at a full 12 oz serving.
A 12 oz chicken breast contains approximately:
- 360 calories if boneless and skinless
- 480 calories if boneless and skin-on
- 420 calories if bone-in and skinless
For a normal breast without bones or skin, a large 12 oz serving has about 360 calories. In terms of calories, that’s about 2018% of the daily 2000% level that adults should eat.
Just to give you an idea, here are the calories in some other common 12 oz portions:
- Ribeye steak: ~1100 calories
- Salmon fillet: ~360 calories
- Tofu: ~240 calories
As you can see, a 12 oz chicken breast provides a substantial amount of food for a relatively low calorie cost compared to fattier cuts of meat.
Nutrition Details for 12 oz Chicken Breast
In addition to being low in calories, chicken breast contains lots of beneficial nutrition:
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Protein: Around 90 grams protein. Excellent for building and repairing muscle.
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Selenium: 60% of your daily needs. An important antioxidant mineral.
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Niacin: 50% of your daily needs. Helps convert food to energy.
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Vitamin B6: 40% of your daily needs. Important for immune function.
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Phosphorus: 30% of your daily needs. Supports bone health.
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Zinc: 15% of your daily needs. Boosts immune system and wound healing.
So in addition to being lean, chicken breast delivers a whopping serving of protein, B vitamins, minerals, and antioxidants.
Calories in Common Chicken Breast Meals
Chicken breast is extremely versatile and lends itself to all different types of global cuisine. Here are calories counts for some typical chicken breast meals made with a 12 oz portion:
- Grilled chicken breast with roasted veggies: ~500 calories
- Chicken stir fry with rice: ~600 calories
- Chicken parmesan with pasta: ~800 calories
- Chicken enchiladas with beans and rice: ~800 calories
- Chicken salad sandwich: ~650 calories
As you can see, plain chicken breast is relatively low calorie on its own. But sauces, oils, and high-carb sides can significantly increase the total calorie count of prepared chicken dishes.
How to Eat Chicken Breast as Part of a Healthy Diet
Here are some tips to enjoy chicken breast as part of a healthy, low-calorie diet:
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Stick to boneless, skinless portions to reduce calories.
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Use healthier cooking methods like roasting, grilling, or air frying instead of frying in oil.
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Monitor portion sizes and stick to sensible servings like 4-6 oz per meal.
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Pair chicken with non-starchy veggies vs high-calorie sides.
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Use fresh herbs, spices, vinegar, broth, salsa to add big flavor without lots of calories.
Chicken breast is a nutrition rock star that provides plenty of satisfying protein for relatively few calories. By keeping an eye on portion sizes and preparation methods, it can be enjoyed as part of a healthy, well-rounded diet.
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How Many Calories Are in Chicken Breast
FAQ
How many calories are in 12 oz of boneless skinless chicken breast?
A 12-ounce (340 gram) boneless, skinless chicken breast contains approximately 366 calories, according to spe. lt. This is based on the fact that a 3. 5-ounce (100-gram) serving contains about 165 calories.
Can I eat 12 ounces of chicken a day?
The 2020-2025 Dietary Guidelines for American recommend eating 26 ounces of poultry per week, which is about 3. 5 ounces of chicken breast per day . However, the amount of chicken you can eat safely depends on your activity level and other dietary factors. people who are physically active may need more chicken.
How much chicken breast is 200 calories?
What do 100 calories of chicken breast look like?
It takes 100 calories to make two-and-a-half ounces, which is about a third of an average chicken breast.