Chicken is a fantastic source of lean protein, and it is a staple in many healthy diets. But it’s hard to keep track of the calories and macros for chicken because the data is spread out.
I’ve created this guide to take all the guesswork out and help determine once-and-for-all the calories in chicken.
No matter what your health or fitness goals are, odds are that you’ll be aiming to eat a fair amount of protein in the healthiest way possible. While chicken is certainly a great protein source, not all chicken is the same.
So many things can change the number of calories in chicken: the cut, the way it’s cooked, the size, and whether or not it has skin.
While chicken is a great source of protein regardless of those variables, some are certainly better than others. Let’s break ’em down. Table of Contents.
Chicken is one of the most popular sources of protein around the world Its versatility, taste, and relative affordability make it a staple ingredient in many cuisines But when watching your calorie intake, it’s important to know exactly how many calories are in a serving of chicken. In this article, we’ll take a detailed look at the calorie count in 8 ounces of chicken breast, thighs, wings, and other parts.
Counting Calories in Chicken
Calories are a measure of the energy content in food Consuming more calories than your body burns leads to weight gain over time So for anyone looking to manage their weight, calories matter. The main factors that determine the calories in chicken are
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Cut of chicken – Breast meat has the lowest calories while wings and thighs with skin are higher.
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Cooking method – Frying chicken adds a significant amount of calories from oil while baking, grilling, or roasting adds minimal calories.
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Whether the skin is on or off, it adds a lot of fat and calories. Removing skin reduces the calories substantially.
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Portion size – Larger portions mean more calories even for the same cut of chicken.
Now let’s look at the calorie counts for popular chicken cuts and servings.
Calories in 8 oz Boneless, Skinless Chicken Breast
Chicken breast is one of the most popular cuts thanks to its lean protein content. According to the USDA, 8 ounces of boneless, skinless, cooked chicken breast contains:
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246 calories
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51.7g protein
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2.8g fat
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No carbs
Chicken breast is very low in fat when the skin is removed. And with over 50g of protein in an 8 oz portion, it makes a highly nutritious choice.
Calories in Chicken Thighs
Chicken thighs have a higher natural fat content compared to breasts. An 8 oz serving of boneless, skinless thighs contains:
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321 calories
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43.4g protein
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16.4g fat
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0 carbs
So thighs contain about 75 more calories than boneless, skinless breasts. The thighs are richer in fat, which accounts for the extra calories.
Calories in Chicken Legs
The leg includes both the thigh and drumstick. An 8-ounce serving of roasted chicken legs without bones or skin has
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221 calories
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38.3g protein
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8.8g fat
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0 carbs
Legs are leaner than thighs alone since the drumstick contains less fat. But they are still higher in calories than plain breasts.
Calories in Chicken Wings
A lot of the time, chicken wings are deep-fried with a crispy skin and batter. The USDA says that 8 ounces of fried chicken wings with skin have the following amounts of:
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533 calories
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35.8g protein
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40.4g fat
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2.3g carbs
Chicken wings have a lot more calories than other cuts because the skin is high in fat. Remove the skin to reduce the calories in wings substantially.
Calories in Rotisserie Chicken
Rotisserie chicken from the grocery store makes a quick and tasty meal. A typical 8 ounce serving of rotisserie chicken breast with skin has around:
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296 calories
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43.5g protein
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12.4g fat
The skin adds quite a few calories compared to plain grilled or baked chicken breast. But rotisserie chicken still provides an excellent source of lean protein.
Best Low Calorie Chicken Options
To keep calories to a minimum, your best bets are boneless, skinless chicken breasts and legs/thighs prepared baked, grilled, or roasted. Avoid fried chicken or chicken with the skin to limit calories and fat. And watch your portion sizes, as even healthy cuts of chicken add up in calories if eaten in large amounts.
Chicken Thighs Nutrition Facts
Chicken thighs are generally considered less “lean” than chicken breast because they are dark meat.
A long time ago, I would only eat chicken breast and never a chicken thigh because I thought dark meat was much less healthy than white meat and was basically the same as eating red meat.
But chicken thighs are one of the most popular cuts of chicken, and it’s clear why:
360 Calories, 18g Fat, 0g Carbs, 44g Protein
380 Calories, 24g Fat, 0g Carbs, 42g Protein
We can see that a skinless chicken thigh (without the bone) has more fat than a chicken breast, but about the same amount of protein.
But, because of that extra fat content, it has so much flavor. In my opinion, it tastes far superior to chicken breast, and the extra calories are worth it.
If you’re dieting, you’ll likely want to stick with lean chicken breast, but chicken thighs are a delicious way to hit your protein goals.
Personally, I prefer to buy boneless skinless chicken thighs because they are significantly easier to cook. But as you can see here, even if you buy bone-in chicken thighs with the skin, the nutritional values are very similar.
Deli Chicken Nutrition Facts
If you‘re searching for a lean, high-protein option for lunch, deli chicken is a very easy way to hit your daily protein goals.
By thinly slicing lean chicken breast, you can pack a ton of protein onto a sandwich.
150 Calories, 3g Fat, 0g Carbs, 33g Protein
Most delis serve a few different kinds of deli chicken, like buffalo chicken or teriyaki chicken. But it’s always made from chicken breast, which is a very lean source of protein.
Is Tracking Your Food Raw Ruining Your Gains?
FAQ
How many calories are in 8 oz of chicken breast?
An 8-ounce chicken breast (boneless, skinless) contains approximately 260-272 calories. The exact calorie count can vary slightly based on factors like cooking method and whether any added ingredients are included.
How many ounces of chicken should I eat for weight loss?
Eating tips Chicken can be a great addition to a balanced diet. Stick to around 3–4 ounces (85–113 grams) per serving, which is roughly the size of a deck of cards.
How much is 200 calories worth of cooked chicken breast?
That’s easy: a chicken breast has 200 calories, which is equal to about 100 grams. Plus, that’s about 45 grams of protein, which is your daily recommended amount.
How much chicken breast is 300 calories?