Chicken Breast Calorie Calculator
Calculate the calories and protein in a chicken breast by weight and cooking method.
Covers grilled, baked, fried, poached, and pan-seared chicken.
Chicken breast is one of the most calorie-efficient protein sources, but the actual numbers vary substantially depending on how it is cooked.
Calories and protein per 100g (cooked weight):
- Raw: 120 kcal, 22g protein
- Grilled or baked (skinless): 165 kcal, 31g protein
- Poached or boiled: 150 kcal, 29g protein
- Pan-seared (no breading): 195 kcal, 30g protein
- Fried (with breading): 250 kcal, 24g protein
- Rotisserie (skin removed): 170 kcal, 30g protein
Why do the numbers change with cooking? Water evaporates during cooking, which concentrates both calories and protein per gram of cooked meat. A 200g raw breast loses about 30-35% of its weight when grilled, ending up around 130-140g cooked. That is why the calorie per gram figure is higher for cooked chicken than raw — you are measuring the same food at different water contents.
Breaded and fried adds a coating that absorbs oil. A hand-battered piece absorbs significantly more oil than a dry-coated restaurant version. The 250 kcal/100g figure is a middle estimate.
The calculator uses cooked weight by default, which is what you would actually weigh at the plate. If you weigh raw chicken before cooking, select “Raw” as the cooking method.
A typical boneless skinless chicken breast from a supermarket weighs about 170-200g raw. After grilling, that comes to about 120-140g and 200-230 kcal — so two breasts at dinner is roughly 400-460 kcal, with about 80g of protein.