Chicken Nutrition Calculator
Calculate precise nutrition for 20+ chicken cuts with real-time updates.
USDA Verified: All data sourced from FoodData Central.
Advanced Filters
Select Chicken Cut
The leanest and most popular chicken cut. High in protein relative to calories, making it a staple for structured meal plans.
Serving Size
Cooking Method
Are you weighing before or after cooking? Select "Raw" if weighing uncooked chicken. Cooked methods show nutrition per 100g of cooked weight (chicken loses ~25% water weight when cooked).
Build Your Meal
Add multiple chicken cuts with different cooking methods to build your complete meal
Lean Protein Index
Very high protein density relative to fat content.
Nutrition Facts
Serving Size: 150g
% Daily Value*
* Percent Daily Values are based on a 2,000 calorie diet.
How to Calculate Chicken Nutrition
Calculating nutrition for chicken is straightforward. Multiply the nutrition per 100g by your portion size, then 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's about 93% of the daily protein goal for a 60kg person.
Chicken Nutrition Quick Reference (per 100g)
| Cut | Calories | Protein | Fat | Best For |
|---|---|---|---|---|
| Breast (raw) | 120 | 22.5g | 2.6g | Meal Prep, Low-Fat |
| Breast (grilled) | 166 | 31g | 3.5g | High-Protein |
| Thigh (raw) | 119 | 19.7g | 3.9g | Flavor, Budget |
| Thigh (grilled) | 209 | 26g | 10.9g | Keto, Grilling |
| Wing (with skin) | 222 | 30.5g | 10.2g | Appetizers |
| Drumstick | 216 | 27.4g | 11.2g | Budget, Kids |
Source: USDA FoodData Central. Values rounded for readability.
Raw vs Cooked Chicken: Why It Matters
When you cook chicken, it loses about 25% of its weight as water evaporates. This concentrates the nutrition per 100g—the total nutrients don't increase, they just become more concentrated in a smaller portion.
Raw (Before Cooking)
- • Use when weighing before cooking
- • Standard for meal prep and fitness tracking
- • Lower calories/protein per 100g
Cooked (After Cooking)
- • Use when weighing after cooking
- • Common for restaurant portions
- • Higher calories/protein per 100g
Pro Tip: Most fitness trackers and meal prep guides use raw weight. If you're unsure, check if your recipe specifies “raw” or “cooked” weight.
Common Mistakes When Tracking Chicken Nutrition
Confusing raw and cooked weight
If you weigh 150g of cooked chicken but log it as “raw” in your tracker, you'll undercount calories and protein by roughly 25%. Always match your weight to the correct state (raw or cooked).
Ignoring cooking oil
A tablespoon of olive oil adds approximately 120 calories and 14g of fat. If you pan-fry or sauté chicken, account for the oil absorbed during cooking.
Not accounting for skin
Chicken skin adds 40-60 extra calories per 100g. A “chicken breast” with skin has significantly different nutrition than skinless. Be specific when logging.
Using generic “chicken” entries
Nutrition varies widely between cuts. A chicken thigh has 3x the fat of chicken breast. Always select the specific cut you're eating for accurate tracking.
Practical Examples
Weekly Meal Prep (5 lunches)
You need 750g raw chicken breast for 5 x 150g portions.
- • Total protein: ~169g (~33.8g per meal)
- • Total calories: ~900 kcal (~180 kcal per meal)
- • After cooking: ~562g total (~112g per meal)
Protein Target Example (40g)
To hit 40g protein from grilled chicken breast:
- • You need ~129g cooked (~31g protein/100g)
- • Or ~172g raw (~22.5g protein/100g)
- • Calories: ~214 kcal from grilled breast
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 increases to about 31g per 100g due to moisture loss during cooking.
Which cooking method adds the least fat?
Grilling, baking, and poaching add little to no fat during cooking. Poaching uses no oil at all. Deep frying, by contrast, can roughly double the calorie content due to oil absorption.
What is the difference between chicken thigh and breast nutrition?
Chicken breast is leaner with ~2.6g fat per 100g (raw) vs ~3.9g for thigh. Thigh has more flavor and is more forgiving to cook. The choice depends on your personal nutrition goals and taste preference.
Why does rotisserie chicken have more sodium?
Store-bought rotisserie chicken is typically brined and seasoned with salt, resulting in 350-500mg sodium per serving compared to ~45mg for unseasoned raw chicken. Cooking at home gives you full control over sodium content.
How do I calculate chicken protein for a specific daily target?
Use the "By Protein Target" toggle in the Serving Size section above. Enter your desired protein amount in grams, and the calculator shows how much chicken (raw and cooked weight) you need. For example, to get 50g of protein from grilled breast, you need approximately 161g cooked.
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.