Grilled chicken is a popular low-carb and high-protein food. But how many net carbs are actually in a serving of grilled chicken? The answer depends on a few factors.
What are Net Carbs?
Net carbs refer to the total carbohydrates in a food minus the fiber content. Fiber is indigestible for humans and does not impact blood sugar levels like other carbs. To calculate net carbs:
Total Carbs – Fiber = Net Carbs
Most nutrition labels already list total net carbs rather than total carbs. But if you need to calculate them yourself, simply subtract the grams of fiber from the total grams of carbohydrates.
Net Carbs in Chicken Breast
Chicken breast is one of the most popular cuts of chicken and is very low in carbs. According to the USDA, a 6oz raw, boneless, skinless chicken breast contains:
- Calories: 231
- Fat: 3.6g
- Protein: 43.8g
- Total Carbohydrates: 0g
- Fiber: 0g
- Sugar: 0g
As you can see, raw chicken breast contains 0 grams of total carbs and 0 grams of fiber. So the net carbs per 6oz raw chicken breast is also 0g.
Cooked Chicken Breast
The macronutrients remain the same before and after cooking. A 6oz cooked chicken breast still provides 0g net carbs.
However, it’s important to note that seasoned or marinated chicken could have added carbs from things like batter, breading or sugary sauces and marinades. Be sure to check the nutrition info if your chicken is pre-marinated or not plain.
Net Carbs in Chicken Thigh
Chicken thighs are higher in fat than chicken breasts and also contain 0g net carbs. Here are the macros per 6oz raw chicken thigh according to the USDA:
- Calories: 218
- Fat: 13.2g
- Protein: 26.4g
- Total Carbohydrates: 0g
- Fiber: 0g
- Sugar: 0g
Again, there are 0g total carbs and 0g fiber in chicken thigh, making the net carbs 0g.
Cooked Chicken Thigh
As with breast meat, cooking chicken thigh does not alter the zero carb macros. Plain roasted, grilled, or baked chicken thigh still contains 0g net carbs per 6oz serving.
Net Carbs in Chicken Drumstick
The chicken drumstick is the lower part of the leg. Here are the carb counts for a 6oz raw chicken drumstick:
- Calories: 239
- Fat: 15.1g
- Protein: 28g
- Total Carbohydrates: 0g
- Fiber: 0g
- Sugar: 0g
Once again, whole raw chicken drumstick contains 0g total carbs and 0g fiber. So the net carb count comes out to 0g.
Cooked Chicken Drumstick
Plain cooked chicken drumstick also has 0g net carbs, matching the raw macros. Whether roasted, grilled, baked or boiled, a 6oz chicken drumstick has no effect on the net carb totals.
Net Carbs in Chicken Wing
Chicken wings are often used for appetizers and finger foods. But you may be wondering if the net carb counts change for these smaller chicken pieces.
According to the USDA, here are the nutrients found in 1 raw chicken wing (about 1oz):
- Calories: 42
- Fat: 2.6g
- Protein: 6.1g
- Total Carbohydrates: 0g
- Fiber: 0g
- Sugar: 0g
Once again, raw chicken wings contain 0g total carbs and 0g fiber. This makes the net carbs in 1oz of chicken wings also 0g.
Cooked Chicken Wings
Plain cooked chicken wings retain the same 0g of net carbs per ounce. Whether baked, fried, grilled or sauced, the chicken itself does not contain any carbs. However, breaded chicken wings or sauces like barbecue can add carbohydrates.
Does Grilled Chicken Have Carbs?
Plain grilled chicken does not contain any carbohydrates, whether it is breast, thigh, drumstick or wings.
Grilling is a healthy and carb-free way to prepare chicken. However, some grilled chicken recipes do call for carb-containing ingredients:
- Breading or batter
- Sugary barbecue sauce or glazes
- Teriyaki or sweet chili sauce
- Honey mustard marinade
If your grilled chicken includes any high-carb ingredients, be sure to check labels and count those carbs. But plain grilled chicken is a zero carb food.
Does Roasted Chicken Have Carbs?
Plain roasted chicken does not contain any net carbs. Roasting is another healthy cooking method that keeps chicken carb-free.
However, some roasted chicken recipes can include:
- Root vegetables like potatoes or carrots
- Breading or crust
- Thick glazes with sugar
So the chicken itself will remain zero carb, but roasted chicken dishes may have added carbs from other ingredients.
Does Baked Chicken Have Carbs?
Plain baked chicken is another carb-free preparation method. Simply cooking chicken breast, thighs, drumsticks or wings by baking does not alter the zero carb nutrition facts.
That said, baked chicken recipes can sometimes include high-carb add-ins like:
- Breading or batter coatings
- Sugary barbecue or teriyaki sauce
- Honey glaze
- Fruit juice or preserves
Monitor added sauces, glazes and coatings when eating baked chicken dishes to account for any extra carbs.
Does Boiled Chicken Have Carbs?
Plain boiled chicken does not contain any net carbs. The boiling cooking process keeps the chicken macro nutrients the same.
However, boiled chicken served in soups or stews may pick up carbs from:
- Starchy vegetables like potatoes
- Grains like rice or pasta
- Thickeners like flour
When eating boiled chicken in dishes like soup, pay attention to the other ingredients for potential carb additions.
Does Fried Chicken Have Carbs?
The chicken itself does not contain carbs, even when fried. However, fried chicken tends to be high in carbs due to:
- Breading or batter coating
- Frying oil
Chicken is often soaked in buttermilk then coated in seasoned flour or cornbread batter before frying. This adds a significant amount of carbs from the breading.
Opt for grilled or baked chicken instead of fried to avoid the bready coating and extra calories from frying oil.
Does Rotisserie Chicken Have Carbs?
Plain rotisserie chicken is another healthy low-carb preparation. The rotisserie cooking method keeps the chicken nutrient profile the same.
But be aware that store-bought rotisserie chicken is sometimes injected with a sodium solution. And the chickens are often basted in sugary barbecue sauce or glazes.
Check nutrition labels for any added carbs if purchasing pre-made rotisserie chicken.
Low-Carb Ways to Enjoy Chicken
Here are some delicious ways to eat chicken while keeping net carbs low:
- Grilled chicken breast – brush with oil and seasoning for flavor
- Baked chicken thighs – roast with herbs and spices
- Chicken soup – use chicken stock and low-carb veggies
- Chicken salad wraps – wrap chicken salad in lettuce leaves
- Chicken kebabs – alternate chicken with mushrooms, onions, peppers
- Buffalo wings – enjoy plain or buffalo sauce (check carb counts)
Foods to Avoid
Stay away from these higher carb options:
- Breaded chicken – opt for plain grilled or baked
- Fried chicken – try grilled or baked instead
- Honey glazed chicken – use dry spices to season
- Chicken teriyaki – choose plain chicken
- Chicken parm – skip the sauce and breading
- Chicken pot pie – high in carbs from crust and filling
What About Protein and Fat?
In addition to being carb-free, chicken is an excellent source of protein and healthy fats:
- Protein – chicken breast contains 43g protein per 6oz serving
- Fat – chicken thigh contains 13g of fat per 6oz serving
Chicken provides complete proteins with all nine essential amino acids the body cannot make itself. Protein plays a key role in muscle growth, weight management, and keeping you full between meals.
The fat in chicken contains heart-healthy monounsaturated and polyunsaturated fats. Chicken fat provides flavor, juiciness and nutrients like fat soluble vitamins A, D, E and K.
The Importance of Dietary Protein on Low-Carb Diets
When reducing carbohydrate intake, it’s important to replace those calories from protein foods like chicken. Getting adequate protein on low-carb diets can:
- Prevent loss of muscle mass
- Optimize fat burning
- Reduce appetite and cravings
- Help meet nutrient needs
Protein is the most satiating macronutrient and helps regulate hunger hormones. This makes high-protein foods like chicken breast beneficial for controlling appetite and sticking to a low-carb diet.
Health Benefits of Chicken
Chicken is a versatile ingredient that provides a long list of potential health benefits, including:
- High-Quality Protein – chicken offers all essential amino acids for muscle synthesis and maintenance
- Vitamins and Minerals – provides B vitamins, selenium, choline and more
- Anti-Inflammatory – may reduce inflammation from omega-3 fatty acids
- Lean Protein – breast meat is low in fat and calories
- Gluten-Free – can often be enjoyed by those following a gluten-free diet
Tips for Preparing Low-Carb Chicken
Here are some useful tips for keeping chicken low in carbs:
- Remove skin to reduce fat and calories
- Marinate in oil, herbs and spices instead of sugar-based sauces
- Avoid breaded chicken or separate coating before eating
- Watch out for glazes, sauces and marinades
- Roast, grill or bake instead of frying
- Try flavorful seasonings like garlic, rosemary, paprika
Sample Low-Carb Chicken Recipes
Here are a few recipe ideas to enjoy carb-free chicken:
Chicken Fajita Bowls
Ingredients:
- Chicken breast, diced
- Onion, bell pepper, sautéed
- Romaine lettuce, chopped
- Diced tomatoes
- Guacamole
- Salsa
- Sour cream
Instructions: Sauté chicken and veggies in olive oil and taco seasoning. Serve over chopped romaine topped with guac, salsa, tomatoes and sour cream.
Buffalo Chicken Lettuce Wraps
Ingredients:
- Chicken breast, shredded
- Buffalo hot sauce
- Celery, sliced
- Blue cheese crumbles
- Romaine lettuce
Instructions: Toss shredded chicken in buffalo sauce. Fill lettuce leaves with chicken, celery, blue cheese and ranch dressing.
Chicken Vegetable Soup
Ingredients:
- Chicken breast
- Chicken stock
- Celery, onions, carrots
- Cabbage, spinach, kale
- Olive oil
- Seasonings like garlic, thyme, salt and pepper
Instructions: Sauté veggies in oil, add chicken stock, herbs and chicken. Simmer until chicken is cooked through.
The Bottom Line
Plain chicken contains zero grams of net carbs no matter the cut or cooking method. Chicken breast, thighs, drumsticks and wings all provide no carbs.
Grilling, roasting, baking, and boiling are healthy low-carb preparation methods. But watch out for potentially high-carb additions like batter, sauces and glazes.
Chicken is perfect for low-carb and keto diets thanks to its impressive protein content and zero carbs. Prioritize plain chicken dishes cooked with minimal ingredients to keep carb counts at zero.