Chicken Breast Nutrition Calculator
Calculate precise nutrition for chicken breast — raw, boiled, grilled, pan-fried, or air-fried.
USDA Verified: All data sourced from FoodData Central (FDC #171077 raw, #171477 cooked).
Serving Size
Measurement State
Chicken loses approximately 25% of its weight during cooking.
Cooking Method
Skin
Skin-on adds ~55 cal and ~9g fat per 100g
Lean Protein Index
Very high protein density relative to fat content.
Nutrition Facts
Serving Size: 150g — Grilled / Baked, Skinless
% Daily Value*
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Protein
46.5g
Calories
248
Fat
5.4g
Carbs
0g
How to Calculate Chicken Breast Nutrition
All nutrition values are listed per 100g. Multiply by your portion size and divide by 100.
Formula:
Nutrient = (Value per 100g) × (Your portion ÷ 100)Example: 150g Grilled Chicken Breast
Grilled chicken breast has 31g protein per 100g.
31 × (150 ÷ 100) = 46.5g proteinThat serving also contains approximately 248 calories and 5.4g fat.
Chicken Breast Nutrition by Cooking Method (per 100g, skinless)
| Method | Calories | Protein | Fat | Sodium | Potassium |
|---|---|---|---|---|---|
| Raw | 120 | 22.5g | 2.6g | 47mg | 370mg |
| Boiled / Poached | 151 | 30.5g | 3.1g | 71mg | 340mg |
| Grilled / Baked | 165 | 31.0g | 3.6g | 74mg | 256mg |
| Pan-Fried (no oil) | 165 | 31.0g | 3.6g | 74mg | 256mg |
| Air-Fried | 168 | 31.0g | 3.8g | 77mg | 258mg |
Source: USDA FoodData Central (FDC #171077 raw, #171477 cooked). Pan-fried base values exclude added oil — use the calculator's oil tracking feature for accurate totals.
Raw vs Cooked Chicken Breast: Why Weight Matters
Chicken breast loses approximately 25% of its weight during cooking as moisture evaporates. The total nutrients stay the same — they just become more concentrated in a smaller amount of meat.
Raw (Before Cooking)
- • 120 cal, 22.5g protein per 100g
- • Standard for meal prep and fitness tracking
- • Weigh before cooking
Cooked (After Cooking)
- • ~165 cal, ~31g protein per 100g (grilled)
- • Common for restaurant and post-cook portions
- • Weigh after cooking
Conversion: 200g raw chicken breast ≈ 150g cooked. If a recipe lists “6 oz cooked chicken breast,” that's roughly 227g raw.
Common Mistakes When Logging Chicken Breast
Confusing raw and cooked weight
Logging 150g of cooked chicken as “raw” understates calories by ~25%. Always match the weight to the correct state in your tracker.
Forgetting cooking oil
One tablespoon of olive oil adds approximately 120 calories and 13.5g of fat. Use the calculator's oil tracking feature for pan-fried or air-fried methods.
Ignoring skin
Chicken skin adds approximately 55 calories and 9g of fat per 100g. A skin-on breast has significantly different macros than a skinless one.
Using “generic chicken” entries
Generic entries in food logging apps average multiple cuts together. Breast and thigh differ by up to 3x in fat content. Select the specific cut for accuracy.
Practical Examples
Weekly Meal Prep (5 lunches)
You need 750g raw chicken breast for 5 × 150g raw portions.
- • Total protein: ~169g (~33.8g per meal)
- • Total calories: ~900 kcal (~180 kcal per meal)
- • After cooking: ~562g total (~112g cooked per meal)
Protein Target (40g from grilled breast)
Grilled chicken breast has 31g protein per 100g cooked:
- • You need ~129g cooked breast
- • That's approximately ~172g raw
- • Calories: ~213 kcal (grilled, no oil)
Frequently Asked Questions
How much protein is in 100g of chicken breast?
Raw skinless chicken breast contains approximately 22.5g protein per 100g (USDA FDC #171077). After grilling or baking, this concentrates to about 31g per 100g due to moisture loss.
How many calories are in a chicken breast?
A typical raw chicken breast (170–200g) contains 204–240 calories. After grilling, a 150g cooked portion has approximately 248 calories. Actual values depend on size, cooking method, and whether skin is included.
Does chicken breast lose protein when cooked?
No. Chicken breast loses water, not protein, when cooked. A 200g raw breast (~45g protein) becomes about 150g cooked — the same ~45g of protein is now concentrated in less weight, which is why cooked chicken shows higher protein per 100g.
What is the difference between skinless and skin-on chicken breast?
Chicken skin adds approximately 55 extra calories and 9g of fat per 100g. A 150g skinless grilled breast has ~248 cal and 5.4g fat, while the same portion with skin has ~330 cal and 19g fat.
How do I calculate the protein target for chicken breast?
Use the "By Protein Target" toggle in the Serving Size section above. Enter your desired protein amount, and the calculator shows how many grams of chicken breast you need (both raw and cooked equivalents).
Disclaimer: This calculator is an informational nutrition logging tool, not a source of professional guidance. Nutritional values are approximate and based on USDA FoodData Central data. Actual values may vary depending on the specific product, how it was raised, and cooking conditions. We are not medical professionals. This tool does not provide dietary, medical, or nutritional advice.
All nutritional data sourced from USDA FoodData Central. Last verified: March 2025.