Chicken is one of the most popular and versatile proteins around. Many health-conscious individuals opt for chicken as their main source of protein due to its relatively low calorie and fat content compared to red meat. When choosing chicken, one common question is: how many calories are actually in a chicken breast or fillet? Here we will explore the calorie count of a typical chicken fillet, factors that affect the calorie amount, and how it fits into a healthy diet.
Quick Answer
On average, a 6 ounce cooked chicken breast contains around 231 calories, with 43 grams of protein and 3 grams of fat. The exact calorie count can vary slightly depending on factors like the size of the fillet, whether it is boneless and skinless, and how it is prepared.
Calories in a 6 Ounce Chicken Breast
According to the USDA, a 6 ounce cooked chicken breast (172 grams) contains:
- 231 calories
- 43.5 grams protein
- 3.6 grams fat
- 0 grams carbohydrate
Chicken breast is a lean source of protein without much fat or carbs. Protein rich foods are more satiating than fat and carbs, so chicken is quite filling. The high protein content of chicken makes it a favorite among dieters and bodybuilders.
Boneless and Skinless vs Bone-In
The above nutrition information is for a boneless, skinless chicken breast. Chicken cooked with the bones and skin intact will have more calories:
- Bone-in chicken breast:Around 276 calories
- Chicken breast with skin: Around 284 calories
The bones add a small amount of additional calories, while the skin adds substantially more fat and calories. For calorie counters, boneless and skinless chicken breast is the best option.
Cooked vs Raw
The calorie counts given are for cooked chicken breast. Raw chicken contains slightly fewer calories – around 184 calories per 6 ounce fillet. The difference is because some fat drips off when cooking, reducing the calorie total slightly.
Calorie Factors
While the average chicken breast contains 231 calories, there are several factors that can alter the calorie amount:
Chicken breast size
Larger chicken breasts will have more calories. A very large 8 ounce breast may contain around 300 calories or more. Smaller 5 ounce breasts would have fewer calories, around 190 calories.
Cooking method
Fried chicken breast contains significantly more calories than a grilled or baked breast. Frying adds calories from oil, increasing the fat and calorie content. Grilled, roasted, baked, and poached chicken will have the lowest calories.
Skin and bones
As mentioned earlier, chicken cooked with the skin intact has higher fat and calories, about 53 more calories per fillet compared to skinless. The bones also add a small amount of calories.
Marinades and batter
Marinated chicken or batter fried chicken will have more calories than plain chicken due to the marinade ingredients or batter containing oil, sugar, and spices.
Accompaniments
While plain chicken breast is low calorie, what you eat with it can significantly increase the total calories. Chicken dipped in sauce or served with high calorie sides like fries will add a lot more calories to your meal.
How Many Calories Per Ounce?
Knowing the calorie count per ounce makes it easy to estimate the calories in a chicken breast of any size. Here are the averages:
- 2 ounces chicken breast: 110 calories
- 4 ounces chicken breast: 165 calories
- 6 ounces chicken breast: 231 calories
- 8 ounces chicken breast: 308 calories
As a general rule, boneless, skinless chicken breast contains around 38 calories per ounce cooked. This number will vary slightly depending on factors like marinade, cooking method, and exact size of the fillet. But 38 calories per ounce is a good benchmark for calorie counting purposes.
Chicken Breast Calories in Context
Now that we know the calories in chicken breast, how does it compare to other protein and meal options?
Compared to other proteins
Chicken breast is one of the leanest and lowest calorie proteins. It compares favorably to calories in other protein foods:
| Food | Calories (6oz cooked) |
|---|---|
| Chicken breast | 231 |
| Beef sirloin | 410 |
| Salmon | 390 |
| Pork tenderloin | 240 |
| Tofu | 150 |
As you can see, chicken has significantly lower calories than most red meats and fish. Only very lean cuts of beef or plant proteins like tofu have fewer calories than chicken breast.
Chicken breast meal
Chicken breast on its own is low in calories. However, the total calories in a chicken breast meal adds up quickly depending on the cooking method and side dishes:
- Grilled chicken breast (6oz) – 231 calories
- Chicken breast withRoasted potatoes (3oz) – 150 calories
- Sauteed vegetables (1 cup) – 60 calories
- Total: 441 calories
This simple meal of chicken breast with potatoes and veggies comes to 441 calories total. Add in marinades, oils, butter, sauce or swap the veggies for higher calorie sides and the calories add up fast.
Weight Loss and Dieting
Chicken breast is a common staple in many weight loss and dieting plans. Why is it so popular for dieters?
High in protein, low in fat
With 43g protein and only 3g fat per fillet, chicken breast provides a good ratio of filling protein compared to fat and carbohydrate calories. Eating adequate protein helps increase satiety and preserve muscle mass when dieting.
Low calorie density
With only 231 calories in a 6oz cooked fillet, chicken breast provides fewer calories than most other protein sources per gram. This makes it more filling for the calories compared to fattier proteins.
Versatile and convenient
Chicken breast is easy to cook, readily available, and can be flavored in endless ways. It’s versatility makes it an easy protein to incorporate into many different healthy recipes and meal plans for weight loss.
Health Benefits
In addition to being low in calories, chicken breast offers several health benefits:
High in protein
Chicken is an excellent source of protein, with 43g per fillet. Protein provides amino acids essential for building and maintaining muscle as well as supporting bone health.
Rich in nutrients
Chicken contains a variety of important vitamins and minerals. Some of the key nutrients include selenium, niacin, vitamin B6, phosphorus, and vitamin B12.
Contains leucine
Leucine is an amino acid that helps stimulate muscle protein synthesis. Chicken is high in leucine, making it an effective food for maintaining muscle mass.
May support weight loss
Replacing higher calorie proteins with chicken breast can help reduce overall calorie intake and support weight loss efforts.
Conclusion
A 6 ounce chicken breast contains about 231 calories, with minimal fat and no carbs. It provides a substantial amount of filling protein for relatively few calories compared to other protein sources. While the exact calorie count varies based on size, preparation method, and accompaniments, chicken breast is one of the leanest and lowest calorie muscle building protein foods.
