Quick Answer
There are approximately 180 calories in 6 ounces of grilled chicken breast without skin. Chicken breast is a lean source of protein that is low in fat and calories.
Calories in Chicken Breast
Chicken breast is one of the most popular lean protein foods. It is low in fat and calories but high in protein, making it a healthy choice for meals and snacks.
The number of calories in chicken breast depends on a few factors:
- Cut of chicken – Chicken breasts tend to be lower in calories than chicken thighs or legs since breast meat is leaner.
- Skin or no skin – Chicken skin contains fat and will add calories. A skinless chicken breast has fewer calories than one cooked with the skin on.
- Cooking method – Frying chicken adds extra calories from oil whereas grilling, baking, or roasting provides a lower calorie option.
- Weight/portion size – More ounces of chicken mean more calories, so pay attention to serving sizes.
Nutritionally, chicken breast is an excellent source of protein, providing about 26 grams in a 3 ounce cooked serving. It also supplies vitamins and minerals like niacin, vitamin B6, selenium, and phosphorus.
Calories in 6 Ounces of Chicken Breast
The specific cut of chicken impacts its calorie content slightly, but for the most common boneless, skinless chicken breast these values can be used:
- 3 ounces (85 grams) – 140 calories
- 4 ounces (113 grams) – 186 calories
- 6 ounces (170 grams) – 279 calories
- 8 ounces (227 grams) – 373 calories
As you can see, 6 ounces of boneless, skinless chicken breast contains about 279 calories.
If the chicken is cooked with the skin on, the calories will be higher due to the fat content in the skin. For example:
- 3 ounces chicken breast with skin – 167 calories
- 6 ounces chicken breast with skin – 334 calories
Grilled Chicken Breast Nutrition Facts
Grilling is one of the most popular methods for preparing lean chicken breast. It requires little added fat yet produces a juicy, flavorful result.
Here are the nutrition facts for 6 ounces (170 grams) of grilled chicken breast with no skin:
| Calories | 279 |
|---|---|
| Fat | 3 g |
| Saturated fat | 1 g |
| Cholesterol | 172 mg |
| Sodium | 174 mg |
| Potassium | 492 mg |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Protein | 52 g |
As you can see, a 6 oz grilled chicken breast is an excellent source of protein, with 52 grams or 104% of the daily value. It is also low in fat, carbs, and sugar.
How Many Chicken Breast Calories Do You Need?
The number of calories from chicken breast that someone needs in a day varies based on their age, gender, activity level, and any weight goals:
- Women – The average woman needs around 2000 calories per day. Consuming 6-8 ounces of chicken breast would provide 300-400 calories, or 15-20% of daily needs.
- Men – The average man needs around 2500 calories per day. 6-8 ounces of chicken would provide 300-400 calories, or 12-16% of daily intake.
- Athletes/Active – Those who workout often need more calories and protein. They may aim for 8-12 ounces of chicken breast at meals, providing 500-600 calories.
- Weight Loss – People aiming to lose weight sometimes consume 4-6 ounces of chicken breast at meals to keep calories around 200-300.
- Weight Gain – Those looking to build muscle may eat even bigger portions of chicken, up to 12 ounces or more at meals to increase protein and calories.
In general, healthy adults should aim to eat 5-6 smaller meals per day with a serving of protein, produce, whole grains, and healthy fats at each meal. A 4-8 ounce serving of chicken breast is a great protein option for most meals and goals.
Grilling Chicken Breast
Grilling brings out delicious, smoky flavors in lean chicken breasts without adding a lot of extra calories or fat. Here are some tips for grilling moist, tasty chicken breast:
1. Choose Boneless, Skinless Chicken Breasts
Bone-in chicken breasts can be used but require longer cooking times. Chicken with the skin on has more fat. Boneless, skinless chicken breasts are the easiest to grill nicely.
2. Prepare the Chicken
Rinse chicken breasts and pat dry with paper towels. Trim off any excess fat. Lightly coat both sides with olive oil, which will prevent sticking. You can also rub spices or marinades into the chicken to add flavor.
3. Preheat Grill Properly
If using a gas grill, turn all burners to high and close the lid for 10-15 minutes. This preheats the grill and creates a hot cooking surface. For charcoal, let coals get very hot and coat with gray ash before putting chicken on.
4. Grill Chicken Evenly
Place chicken on the preheated grill grates. Cook for 4-6 minutes without moving to get nice grill marks. Flip and grill another 4-6 minutes on the other side. Move chicken every 2-3 minutes to ensure even cooking. Chicken is done when it registers 165°F internally.
5. Let It Rest
When chicken is nicely browned and cooked through, transfer to a clean plate. Let rest for 5 minutes before cutting to allow juices to redistribute. This makes the chicken extra moist and tender.
6. Add Flavor
There are endless options for adding extra flavor to grilled chicken. Try marinades, spice rubs, glazes, or sauces like chimichurri or pesto. Brushing chicken with sauce in the last 2-3 minutes of grilling adds a nice layer of flavor.
Tips for Meal Prepping Grilled Chicken Breast
Grilled chicken can be prepped ahead for quick, healthy meals all week long:
- Grill up a batch of chicken breasts on Sunday to use during the week.
- Let chicken cool completely before storing in an airtight container in the fridge for 3-4 days.
- Slice or dice grilled chicken to toss in salads, add to sandwiches, mix into grain bowls, dip in hummus, etc.
- Combine grilled chicken with roasted veggies for easy meal prep bowls.
- Use in wraps/lettuce cups with tomato, avocado, beans, cheese, etc.
- Make chicken salad by mixing grilled chicken with Greek yogurt, celery, herbs, lemon juice, Dijon, etc.
Precooked chicken breast reheats well in the microwave, skillet, or oven. Just reheat until hot, 165°F and use in recipes as needed. Grilled chicken adds great flavor to meals without requiring a lot of extra calories.
Healthy Ways to Use Grilled Chicken Breast
Because it is so versatile, there are endless healthy ways to enjoy grilled chicken breast:
Salads
Top leafy greens or grain bowls with sliced grilled chicken. Some delicious flavors to pair it with include citrus, avocado, tomatoes, beans, bell peppers, onions, berries, vinaigrettes, nuts, and seeds.
Sandwiches
Use grilled chicken in sandwiches and wraps with crunchy vegetables and condiments like hummus, pesto, or mustard. Try it on bread, rolls, pita, lettuce wraps, or in sandwiches.
Pasta
Toss cubes or shredded grilled chicken into pasta dishes. It pairs well with pesto, tomatoes, spinach, zucchini noodles, Parmesan, mozzarella, etc.
Tacos
Chop or shred chicken and use to top corn tortillas or taco salads along with salsa, guacamole, beans, slaw, etc.
Pizza
Put grilled chicken on top of flatbread or naan with tomato sauce, veggies, and cheese for a tasty pizza.
Soup
Add grilled chicken to soups like chicken noodle, chicken tortilla soup, chicken and rice soup, or chicken chili.
Buddha Bowls
Combine grilled chicken with roasted veggies, whole grains like quinoa or brown rice, and sauce or vinaigrette for satisfying bowls.
Snacks
Enjoy grilled chicken breast pieces as a high protein snack or use it to make snacks like chicken salad.
Chicken Breast Recipes
Here are some delicious recipes using grilled chicken breast:
Greek Chicken Wraps
Ingredients:
- 4 grilled chicken breast halves, sliced
- 4 whole wheat tortillas
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup plain Greek yogurt
- 2 Tbsp lemon juice
- 1 garlic clove, minced
- 1/4 cup crumbled feta cheese
- Chopped fresh dill
Instructions:
- In a small bowl, combine Greek yogurt, lemon juice, and garlic. Mix well and set aside.
- Lay out tortillas and divide chicken between them evenly.
- Top with cucumber, tomatoes, dollop of yogurt sauce, feta, and fresh dill.
- Wrap up burrito-style to enclose fillings.
Chicken Fajita Bowls
Ingredients:
- 1 Tbsp olive oil
- 1 red bell pepper, sliced
- 1 yellow onion, sliced
- 2 grilled chicken breasts, sliced
- 1 can black beans, drained and rinsed
- 1 cup cooked brown rice
- 1 avocado, diced
- Juice of 1 lime
- 2 Tbsp chopped cilantro
- Salt and pepper to taste
Instructions:
- Heat olive oil in a skillet over medium heat.
- Add peppers and onion. Cook 5 minutes until softened.
- Divide rice between 2 bowls. Top with black beans, grilled chicken, sautéed peppers and onions.
- Garnish with avocado, lime juice, cilantro, salt, and pepper.
Chicken Pesto Naan Pizza
Ingredients:
- 2 naan or flatbreads
- 3 Tbsp pesto
- 6 oz grilled chicken breast, sliced
- 1/2 cup shredded mozzarella
- 1 tomato, diced
- 2 Tbsp Parmesan cheese
- Fresh basil leaves
Instructions:
- Preheat oven to 400°F.
- Spread each naan with 1.5 Tbsp pesto. Top with chicken, tomato, mozzarella, and Parmesan.
- Bake pizzas 8-10 minutes until crust is crisp and cheese melted.
- Remove from oven, top with fresh basil and slice to serve.
FAQs
Here are answers to some frequently asked questions about grilled chicken breast nutrition:
Is grilled chicken breast healthy?
Yes, grilled chicken breast is very healthy. It is high in protein, low in fat and calories, and contains vitamins and minerals. Grilling is a healthy cooking method that requires little added fat.
Is grilled chicken better for you than fried chicken?
Absolutely. Grilled chicken is much lower in calories, fat, and sodium compared to fried chicken. Frying adds a significant amount of oil, increasing the fat and calorie content.
How many calories should I eat per day?
Calorie needs vary based on age, gender, activity level, and other factors. On average, adult women need around 2000 calories per day, while adult men need around 2500 calories. Those who are more active may require more calories.
What are the health benefits of eating grilled chicken breast?
Grilled chicken breast has many health benefits. It is high in lean protein, which helps build muscle, repair tissue, and keep you feeling full. It also contains antioxidants and nutrients like B vitamins, selenium, and iron.
How long does grilled chicken breast last in the fridge?
Grilled chicken can be stored in the fridge for 3 to 4 days if properly sealed in an airtight container. Chicken that has been in the fridge for longer than 4 days should be discarded.
Conclusion
In conclusion, a 6 ounce serving of grilled chicken breast contains about 180 calories and provides lots of protein with minimal fat and carbs. Consuming 4-8 ounces at meals is a great way to get lean protein.
Grilled chicken breast is versatile, budget-friendly, and easy to prep ahead. It can be used in endless healthy recipes like salads, sandwiches, pastas, and more. Select boneless, skinless chicken and grill until cooked through to get the maximum nutrition benefits.
Pair grilled chicken breast with vegetables, whole grains, healthy fats, and fresh herbs or spices to meet your daily calorie needs while improving your health.
