Chicken Calories & Nutritional Value Calculator
Calculate accurate calories and complete nutritional information for different chicken cuts and preparations. Get detailed nutrition facts including protein, fats, vitamins, and minerals for this high-quality protein source.
How Many Calories Are In Chicken?
Chicken Calories by Cut and Preparation
The calorie content of chicken varies significantly based on the cut, cooking method, and skin presence:
Chicken Breast Calories (per 100g):
• Skinless: 165 calories
• With skin: 197 calories
• Grilled skinless: 157 calories
• Fried with skin: 285 calories
Dark Meat Calories (per 100g):
• Thigh skinless: 179 calories
• Thigh with skin: 247 calories
• Drumstick skinless: 172 calories
• Wing with skin: 290 calories
According to the PMC consensus document,
chicken is considered a valuable food due to its moderate energy content and high-quality protein.
Use our calories burned calculator
to determine how much exercise you need to burn off your chicken calories.
Chicken Calories Comparison Chart
| Chicken Cut | Calories (per 100g) | Protein (g) | Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Breast (Skinless) | 165 | 31.0 | 3.6 | 1.0 | 85 | 74 |
| Breast (With Skin) | 197 | 29.8 | 7.8 | 2.2 | 84 | 71 |
| Thigh (Skinless) | 179 | 25.9 | 8.0 | 2.2 | 81 | 84 |
| Thigh (With Skin) | 247 | 23.2 | 16.6 | 4.6 | 80 | 77 |
| Drumstick (Skinless) | 172 | 28.3 | 5.7 | 1.5 | 81 | 81 |
| Wing (With Skin) | 290 | 23.0 | 20.7 | 5.8 | 84 | 87 |
| Ground Chicken | 143 | 25.8 | 3.9 | 1.1 | 82 | 83 |
| Chicken Liver | 119 | 16.9 | 4.8 | 1.6 | 345 | 71 |
| Chicken Tender | 158 | 32.1 | 2.8 | 0.8 | 88 | 77 |
Nutritional Information for Chicken
Complete Nutritional Profile
A 100g serving of skinless chicken breast provides:
Macronutrients:
• Protein: 31.0g (75% of calories) – Complete protein with all essential amino acids
• Fat: 3.6g (20% of calories) – Mostly unsaturated fats
• Carbohydrates: 0g – Naturally carb-free
• Cholesterol: 85mg (28% DV)
Key Micronutrients:
• Selenium: 22.0µg (40% DV) – Powerful antioxidant
• Niacin (B3): 13.5mg (84% DV) – Energy metabolism
• Vitamin B6: 0.9mg (53% DV) – Protein metabolism
• Phosphorus: 228mg (32% DV) – Bone health
Research from ResearchGate
confirms chicken as a nutritious choice for a healthier future. Calculate your daily
protein requirements
and see how chicken fits into your nutrition plan.
Bioavailability & Protein Quality
Complete Protein Source: Chicken contains all nine essential amino acids in optimal ratios
for human nutrition, with a biological value of 79 and protein digestibility score of 0.92.
Selenium Content: Chicken is one of the richest dietary sources of selenium,
providing 40% of daily needs per 100g. This mineral supports immune function and thyroid health.
Use our macro calculator
to optimize your overall nutrition balance.
Health Benefits of Chicken
Muscle Building & Weight Management
Muscle Protein Synthesis: The high-quality protein in chicken provides all essential amino acids
needed for muscle building and repair. Research shows that 25-30g of high-quality protein per meal
optimizes muscle protein synthesis.
Weight Management: Chicken breast is particularly effective for weight loss due to its high
protein content and low calorie density. The thermic effect of protein burns 20-30% of calories during digestion.
Calculate your ideal weight
and track progress with our BMI calculator.
Satiety & Appetite Control: Protein increases satiety hormones (GLP-1, PYY) and reduces
hunger hormone (ghrelin), helping control appetite and reduce overall calorie intake.
Cardiovascular & Immune Health
According to the PMC research,
poultry consumption is associated with reduced risk of cardiovascular diseases and type 2 diabetes.
Heart Health: Skinless chicken is low in saturated fat and contains heart-healthy unsaturated fats.
The niacin content supports healthy cholesterol levels and cardiovascular function.
Immune Function: High selenium content acts as a powerful antioxidant, supporting immune system
function and reducing oxidative stress. Monitor your fitness progress with our
body fat calculator.
Dietary Considerations
For Weight Loss & Athletic Performance
Weight Loss: Choose skinless cuts and healthy cooking methods (grilled, baked, poached).
A 150g serving of skinless chicken breast provides 47g protein for only 248 calories.
Use our BMR calculator
to determine your daily calorie needs.
Athletic Performance: Chicken provides complete protein for muscle recovery and adaptation.
The FAO nutrition guidelines
recommend poultry as an excellent protein source for active individuals. Calculate your
carb needs
to complement your protein intake.
Post-Workout Nutrition: Combine chicken with complex carbohydrates within 2 hours post-exercise
for optimal recovery. A 100g serving provides the recommended 20-25g protein for muscle protein synthesis.
Special Populations & Health Conditions
Elderly Nutrition: Chicken provides easily digestible, high-quality protein essential for
maintaining muscle mass and preventing sarcopenia in older adults.
Pregnancy & Lactation: Chicken supplies essential nutrients including protein, niacin, and
selenium crucial for fetal development and maternal health. Ensure proper cooking to 165°F (74°C) internal temperature.
Diabetes Management: Chicken has no carbohydrates and doesn’t affect blood sugar levels.
The high protein content helps with glucose control and satiety. Plan your meals with our
glycemic index calculator.
Cooking Methods & Calorie Impact
Healthy Cooking Techniques
Grilling: Reduces calories by 5% and fat by 10% compared to raw. Adds smoky flavor without
extra calories. Use marinades with herbs and spices for enhanced taste.
Baking/Roasting: Retains 98% of original calories while developing rich flavors.
Cook at 375°F (190°C) for optimal results without drying out.
Poaching/Steaming: Reduces calories by 12-15% and maintains maximum nutrient retention.
Ideal for meal prep and weight management. Track your progress with our
workout planner.
Avoid Deep Frying: Increases calories by 45% and unhealthy trans fats.
Choose air frying or pan-searing with minimal oil for crispy texture.
Seasoning & Marinade Impact
Low-Calorie Options: Herbs, spices, lemon juice, and vinegar add flavor with minimal calories (2-10 per serving).
Moderate-Calorie Marinades: Yogurt-based marinades add 20 calories but provide probiotics and tenderizing effects.
High-Calorie Sauces: BBQ sauce (45 calories), honey mustard (55 calories), and teriyaki (35 calories)
significantly increase calorie content. Use sparingly or choose sugar-free alternatives.
Optimize your nutrition with our fat intake calculator
to balance added fats from cooking methods.
Frequently Asked Questions
Is chicken good for weight loss?
Yes, chicken is excellent for weight loss, especially skinless breast meat. It provides high-quality protein with relatively low calories, promoting satiety and muscle preservation during weight loss. A 100g serving of skinless breast contains 31g protein for only 165 calories. Use our calories burned calculator to balance your intake and expenditure.
How much chicken should I eat daily?
For most adults, 100-150g (3.5-5.3 oz) of cooked chicken per day provides optimal protein intake without excess calories. Athletes may require 150-200g daily. This supplies 25-47g of complete protein, meeting 50-94% of daily protein needs. Calculate your specific needs with our protein calculator.
Which chicken cut is healthiest?
Skinless chicken breast is the healthiest option due to highest protein content (31g per 100g) and lowest fat content (3.6g per 100g). Chicken tenders are also excellent with 32.1g protein and only 2.8g fat. Dark meat provides more iron and zinc but higher calories and fat.
Does cooking method affect chicken nutrition?
Yes, cooking methods significantly impact nutritional content. Grilling and baking preserve most nutrients while reducing some fat content. Boiling and poaching reduce calories by 12-15% but may decrease B-vitamin content. Deep frying increases calories by 45% and adds unhealthy trans fats.
Research & Scientific Evidence
Global Nutrition Research
The Italian consensus document
published in Food & Nutrition Research confirms that poultry consumption, within a balanced diet,
is associated with reduced risk of developing overweight, obesity, cardiovascular diseases, and type 2 diabetes.
Key Research Findings:
• Poultry consumption linked to improved diet quality
• Associated with reduced cardiovascular disease risk
• Considered moderately protective against cancer risk
• Particularly beneficial for developing countries addressing nutrient shortfalls
Recent research from Science Direct
continues to support chicken as a valuable protein source for human nutrition.
Enhance your fitness journey with our HIIT workout generator.
Nutritional Recommendations
The FAO guidelines
recognize chicken as particularly useful in developing countries for meeting essential nutrient shortfalls.
The organization emphasizes poultry’s role in improving overall diet quality.
Professional Recommendations:
• Include chicken in vegetable-rich diets for optimal health benefits
• Choose varied preparation methods to maintain nutritional diversity
• Consider poultry as part of sustainable protein sources
• Emphasize proper food safety and cooking temperatures
Support your health goals with our comprehensive keto macro calculator
and VO2 max calculator for complete fitness tracking.
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References
- Marangoni, F., Corsello, G., Cricelli, C., Ferrara, N., Ghiselli, A., Lucchin, L., & Poli, A. (2015). Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: An Italian consensus document. Food & Nutrition Research, 59, 10.3402/fnr.v59.27606.
- Sikora, D., & Rzymski, P. (2024). Assessment of the potential nutritional value of cell-cultured chicken meat in light of European dietary recommendations. Journal of Food Composition and Analysis, 135, 106663.
- Lach, Jacek & Śliż, Daniel & Wiecha, Szczepan & Price, Szymon & Brzozowski, Arek & Mamcarz, Artur. (2022). How to calculate a maximum heart rate correctly?. Folia Cardiologica. 17. 289-292. 10.5603/FC.2022.0057.
