The Truth About Calories in 5 oz of Chicken Breast: A Complete Nutritional Breakdown

Hey there, fellow health enthusiasts! Today I’m gonna tackle one of the most common questions I get from my fitness clients and blog readers alike how many calories in 5 oz of chicken breast?

If you’re counting calories or tracking macros, chicken breast is probably already your best friend. It’s that reliable protein source that most of us fitness folks depend on daily. But exactly how many calories are you consuming with that 5 oz portion? Let’s dive in and break it all down!

The Quick Answer: Calories in 5 oz Chicken Breast

For those who just want the straight facts:

• According to Eat This Much: 5 oz of raw chicken breast contains 170 calories
• According to Fat Secret: 5 oz of boneless cooked chicken breast contains 176 calories

But wait – there’s a difference between these numbers! That’s because one is for raw chicken breast and one is for cooked. Let me explain why this matters…

Raw vs. Cooked: Why the Difference Matters

When tracking your calories, it’s super important to know whether you’re measuring your chicken breast raw or cooked Here’s why

Chicken breast loses water during cooking, which makes the cooked version more calorie-dense by weight. So 5 oz of raw chicken will actually weigh less after cooking – maybe around 3-4 oz depending on your cooking method.

That’s why if you’re measuring after cooking, the calories per 5 oz will be different than if you measured the raw chicken.

I always recommend weighing your chicken raw for the most accurate tracking, but if you’re eating pre-cooked chicken, use the cooked values!

Complete Nutritional Breakdown of 5 oz Chicken Breast

Let’s look at the full nutritional profile of that 5 oz chicken breast:

Raw Chicken Breast (5 oz)

• Calories: 170
• Protein: 32g (79% of calories)
• Fat: 4g (21% of calories)
• Carbs: 0g (0% of calories)
• Cholesterol: 103mg (34% DV)
• Sodium: 64mg (3% DV)
• Potassium: 473mg (10% DV)

Cooked Chicken Breast (5 oz)

• Calories: 176
• Protein: 26.59g (63% of calories)
• Fat: 6.95g (37% of calories)
• Carbs: 0g (0% of calories)
• Cholesterol: 75mg (25% DV)
• Sodium: 354mg (15% DV)
• Potassium: 219mg (5% DV)

Did you notice that? The cooked chicken actually has more fat by percentage! This is because some of the protein content can be lost during cooking while the fat remains changing the ratio slightly.

The Macro Breakdown: Why Chicken Breast is a Fitness Staple

Let’s talk about why chicken breast is such a popular choice among fitness enthusiasts:

1. High protein, low fat ratio – With up to 79% of calories coming from protein (in raw form), chicken breast is one of the leanest protein sources available.

2. Zero carbs – Perfect for low-carb or keto diets!

3. Versatility – You can season and cook it in countless ways without adding significant calories.

4. Cost-effective – Compared to other lean proteins like fish or lean beef, chicken breast is usually more budget-friendly.

I personally eat chicken breast about 4-5 times a week. It’s my go-to for meal prep because it’s so darn versatile and keeps me full without breaking my calorie bank!

Vitamins and Minerals You’re Getting

Your 5 oz chicken breast isn’t just about protein – it’s packed with important micronutrients too:

Key Vitamins in 5 oz Raw Chicken Breast:

• Vitamin B6: 1mg (88% DV) – Crucial for brain development and function
• Niacin: 14mg (85% DV) – Important for digestive system, skin, and nerve function
• Selenium: 32μg (59% DV) – Powerful antioxidant
• Phosphorus: 302mg (43% DV) – Essential for bone health
• Pantothenic acid: 2mg (42% DV) – Helps convert food into energy

I was honestly surprised to learn chicken breast has almost 90% of your daily vitamin B6 needs! That’s a serious nutrient bonus on top of the protein punch.

Comparing Chicken Breast to Other Protein Sources

How does chicken breast stack up against other popular proteins? Let’s compare 5 oz portions:

As you can see, chicken breast offers the most protein per calorie of any of these options. That’s why it’s my personal favorite when I’m trying to keep calories down while maintaining protein intake.

How 5 oz of Chicken Breast Fits Into Your Diet

So how should you incorporate that 5 oz chicken breast into your diet? Here’s how I think about it:

For Weight Loss

If you’re aiming for weight loss, 5 oz of chicken breast is a perfect portion size. At only 170-176 calories, it provides a substantial amount of protein (26-32g) to keep you full while supporting muscle retention during calorie deficit.

For Muscle Building

If you’re looking to build muscle, 5 oz of chicken breast is a good starting point, but you might want to increase your portion size or add additional protein sources throughout the day. Most bodybuilders I know eat closer to 8 oz per meal.

For Maintenance

For general health and weight maintenance, 5 oz of chicken breast paired with healthy carbs (like sweet potato or brown rice) and fats (like avocado or olive oil) makes for a perfectly balanced meal.

Common Questions About Chicken Breast Calories

Does the cooking method affect the calories?

Yes and no. The chicken itself contains the same amount of calories regardless of how you cook it. However, what you cook it in matters a lot! Here’s a quick breakdown:

• Grilled/baked with no oil: No additional calories
• Pan-fried with 1 tbsp oil: Add ~120 calories
• Breaded and fried: Add ~100-200 calories depending on breading

I usually stick to grilling or baking with just a light spray of oil to keep those extra calories at bay.

Should I eat chicken breast with or without skin?

The nutritional info I’ve shared is for skinless chicken breast. If you eat the skin, you’ll need to add about 50-100 calories per 5 oz portion, mostly from fat.

Is organic chicken breast more nutritious?

The calorie and macronutrient content is virtually identical between organic and conventional chicken breast. The difference is mainly in how the chickens were raised and what they were fed.

My Favorite Ways to Prepare 5 oz of Chicken Breast

I’ve been cooking chicken breast for years, and these are my go-to methods that keep it juicy without adding tons of calories:

1. Simple herb rub: Mix dried herbs (I like rosemary, thyme, and oregano) with a pinch of salt and pepper. Rub on chicken and bake at 375°F for about 20-25 minutes.

2. Marinade magic: Soak in a mixture of lemon juice, garlic, and herbs for at least 30 minutes before cooking. The acid helps tenderize the meat!

3. Slow cooker shredded chicken: Place chicken breasts in a slow cooker with a cup of chicken broth and cook on low for 6 hours. Shred with forks for the perfect meal prep base.

4. Air fryer perfection: 380°F for about 10-12 minutes gives you juicy chicken with a slightly crispy exterior. Game changer!

Tracking Your Chicken Breast Accurately

If you’re serious about tracking your calories, here are my tips for getting the most accurate count:

1. Invest in a food scale – They’re cheap and make a huge difference in accuracy.

2. Weigh raw when possible – As mentioned earlier, this is generally more accurate.

3. Account for marinades and oils – Don’t forget to add these to your calorie count!

4. Check labels – Some chicken breasts are injected with a saline solution that can affect the weight and nutritional content.

Final Thoughts on Chicken Breast Calories

At the end of the day, 5 oz of chicken breast provides around 170-176 calories, making it one of the most protein-dense, calorie-efficient foods you can eat. It’s no wonder it’s a staple in the diets of fitness enthusiasts and health-conscious eaters everywhere!

I’ve been incorporating chicken breast into my diet for over 10 years now, and it’s been a key component in helping me maintain my physique while staying satisfied.

Whether you’re trying to lose weight, gain muscle, or just eat healthier, understanding exactly what you’re getting from that 5 oz portion can help you make better dietary choices.

Do you have any questions about chicken breast nutrition I didn’t cover? Drop me a comment below! And if you found this article helpful, please share it with your fitness-minded friends!

Until next time, keep eating clean and training mean!

-The Fitness Foodie

PS: What’s your favorite way to prepare chicken breast? I’m always looking for new recipes to try!