Have you ever stared at that delicious roasted chicken breast and wondered exactly how many calories you’re about to enjoy? Well I’ve been there too! As someone who’s always trying to keep track of my nutrition while still eating foods I love chicken breast has become my go-to protein source. Today, I’m gonna break down everything you need to know about the calories in roasted chicken breast without skin – the lean protein superhero of many healthy diets!
Quick Answer: How Many Calories in Roasted Chicken Breast Without Skin?
A typical 3 oz (85g) serving of roasted chicken breast without skin contains approximately 142 calories. This serving provides about 26.7g of protein with just 3.1g of fat and zero carbohydrates.
Why Chicken Breast is a Nutritional Powerhouse
Before we dive deeper into the calorie content let’s talk about why so many of us at CalorieHealthy choose chicken breast as our protein of choice
- High protein, low fat: With nearly 27g of protein per 3oz serving, chicken breast gives you muscle-building nutrients without excess calories
- Versatile: Can be prepared in countless ways without getting boring
- Widely available: Easy to find in any grocery store
- Budget-friendly: Compared to other lean proteins like fish or beef
- Naturally low in carbs: Perfect for various dietary approaches
Detailed Nutritional Breakdown of Skinless Roasted Chicken Breast
Let’s look at what’s actually in that 3 oz (85g) serving of roasted chicken breast without skin:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 142 | – |
| Total Fat | 3.1g | 5% |
| Saturated Fat | 0.9g | 4% |
| Polyunsaturated Fat | 0.7g | – |
| Monounsaturated Fat | 1.1g | – |
| Cholesterol | 73mg | 24% |
| Sodium | 64mg | 3% |
| Total Carbohydrate | 0g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugars | 0g | – |
| Protein | 26.7g | – |
| Calcium | 13mg | – |
| Potassium | 220mg | – |
| Iron | <1mg | – |
| Vitamin A | 17mg | – |
| Vitamin C | 0mg | – |
*Based on a 2,000 calorie daily diet
Skin vs. No Skin: The Calorie Difference
We all know that crispy chicken skin is tasty, but what’s the actual calorie difference? When you remove the skin from roasted chicken breast, you’re cutting out a significant amount of fat and calories.
A 3 oz portion of roasted chicken breast WITH skin typically contains around 165-170 calories, compared to 142 calories WITHOUT skin. That’s a difference of about 25-30 calories per serving, which might not seem like much, but it adds up! The skin also adds approximately 3-4g of additional fat.
How Chicken Breast Calories Compare to Other Proteins
To put things in perspective let’s see how chicken breast stacks up against other protein sources (per 3 oz serving)
- Roasted chicken breast (no skin): 142 calories
- Chicken thigh (no skin): ~170 calories
- Salmon: ~177 calories
- Lean beef: ~180 calories
- Pork loin: ~175 calories
- Tofu: ~70-80 calories
As you can see, skinless chicken breast is one of the leaner protein options available, which is why it’s so popular among people watching their calorie intake.
How Cooking Methods Affect Calories
The way you prepare your chicken breast can significantly impact the calorie content:
- Roasted (no added fat): ~142 calories per 3 oz
- Grilled (no added fat): ~140 calories per 3 oz
- Poached/boiled: ~140 calories per 3 oz
- Pan-fried with 1 tbsp oil: ~180-200 calories per 3 oz
- Breaded and fried: ~250-300 calories per 3 oz
We can clearly see that keeping your cooking method simple is key if you’re watching calories. Roasting, grilling, or poaching are your best bets for maintaining that lean 142 calories per serving.
Portion Size Matters: Common Chicken Breast Sizes and Their Calories
One thing that confuses many of us is that chicken breasts come in different sizes. Here’s a breakdown of approximate calories for various chicken breast sizes (without skin, roasted):
- Small chicken breast (4 oz raw, yields about 3 oz cooked): 142 calories
- Medium chicken breast (5-6 oz raw, yields about 4 oz cooked): 190 calories
- Large chicken breast (8 oz raw, yields about 6 oz cooked): 285 calories
- Extra large chicken breast (10+ oz raw, yields about 8 oz cooked): 380 calories
Pro tip: Most store-bought chicken breasts these days tend to be on the larger side! You might actually be eating more calories than you think if you’re consuming a whole breast.
How Long to Burn Off Calories in Roasted Chicken Breast?
Ever wonder how much exercise you’d need to burn off that chicken breast? Based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs, here’s how long it would take to burn off the 142 calories in a 3 oz serving of skinless roasted chicken breast:
- Swimming: 12 minutes
- Jogging: 16 minutes
- Cycling: 22 minutes
- Walking: 39 minutes
Not bad at all, right? This is another reason why chicken breast is so popular among fitness enthusiasts!
Practical Tips for Preparing Delicious Low-Calorie Chicken Breast
We’ve all had dry, boring chicken breast before. Here are some of my favorite ways to keep it delicious without adding tons of calories:
- Brine before cooking: Soaking your chicken in saltwater for 30 minutes helps retain moisture
- Use herbs and spices: They add tons of flavor with minimal calories
- Try dry rubs: Combine paprika, garlic powder, onion powder, and herbs for flavor without fat
- Cook to the right temperature: Use a meat thermometer and stop at 165°F (74°C) to prevent overcooking
- Let it rest: Always let your chicken rest for 5-10 minutes after cooking to redistribute juices
- Slice against the grain: This makes each bite more tender
Incorporating Chicken Breast Into Your Diet Plan
With just 142 calories per 3 oz serving and a whopping 26.7g of protein, roasted chicken breast without skin fits perfectly into nearly any diet plan:
- Weight loss diets: High protein helps maintain muscle while in a calorie deficit
- Keto/low-carb: Zero carbs makes it ideal for carb-restricted approaches
- High protein diets: Excellent lean protein source
- Mediterranean diet: Pairs well with olive oil, veggies, and whole grains
- Diabetic-friendly: No impact on blood sugar levels
My Favorite Low-Calorie Chicken Breast Recipes
Here are some of my go-to ways to prepare chicken breast while keeping it around that 142 calorie mark per 3 oz:
Herb-Roasted Chicken Breast
- Chicken breast (3 oz) – 142 calories
- Fresh herbs (thyme, rosemary) – 0 calories
- Garlic powder – 0 calories
- Lemon zest – 0 calories
- 1/2 tsp olive oil – 20 calories
- Total: ~162 calories
Mediterranean Chicken Breast
- Chicken breast (3 oz) – 142 calories
- Diced tomatoes – 10 calories
- Olives (5 small) – 25 calories
- Oregano and basil – 0 calories
- 1/2 tsp olive oil – 20 calories
- Total: ~197 calories
Zesty Lime Chicken
- Chicken breast (3 oz) – 142 calories
- Lime juice – 5 calories
- Cilantro – 0 calories
- Chili powder – 0 calories
- 1/2 tsp olive oil – 20 calories
- Total: ~167 calories
Common Questions About Calories in Chicken Breast
Is chicken breast the lowest calorie meat?
While chicken breast is very low in calories, certain fish (like cod or tilapia) and some plant proteins (like tofu) can be lower. However, chicken breast offers an excellent protein-to-calorie ratio that’s hard to beat.
Does the calorie content change if I buy organic chicken?
No, the calorie content remains essentially the same whether you choose organic, free-range, or conventional chicken breast. The main differences are in how the chickens are raised, not the nutritional content.
How do I accurately track the calories in my chicken breast?
The most accurate way is to weigh your cooked chicken breast without skin. Remember that 3 oz (85g) contains about 142 calories. If you don’t have a food scale, a portion about the size of a deck of cards is roughly 3 oz.
Can I freeze cooked chicken breast without affecting the calories?
Absolutely! Freezing and thawing doesn’t change the calorie content. This makes meal prepping with chicken breast very convenient.
Final Thoughts: Why Roasted Chicken Breast Without Skin Deserves a Place in Your Diet
At just 142 calories per 3 oz serving with a whopping 26.7g of protein, roasted chicken breast without skin is truly a nutritional star. It’s lean, versatile, and fits into virtually any healthy eating plan.
I’ve personally found that including chicken breast in my weekly meal rotation helps me stay on track with my fitness goals while still enjoying delicious, satisfying meals. The key is knowing exactly what you’re getting – and now you do!
Whether you’re counting calories, tracking macros, or just trying to eat healthier, skinless roasted chicken breast is a smart choice that delivers serious nutrition without breaking your calorie bank.
So next time you’re planning your meals, remember that 142-calorie number and enjoy your chicken breast with confidence, knowing exactly what you’re putting into your body!
Have you found any amazing low-calorie ways to prepare chicken breast? I’d love to hear about them in the comments below!
Chicken Drumstick Nutrition Facts
Chicken drumsticks are the other part of the chicken leg that is attached to the chicken thigh.
If you compare a chicken drumstick to whole wings, you’ll find the nutrition to be very similar. Being darker meat, there is some fat involved, but still very high amounts of protein.
360 Calories, 20g Fat, 0g Carbs, 40g Protein
Sizes of drumsticks can be all over the map since chickens are all different sizes, so the exact serving size is going to vary.
There’s no exact rule as to how many drumsticks equate to 8 ounces of meat, but you’ll generally need about 4 drumsticks to get the same amount of meat as a chicken breast.
Deli Chicken Nutrition Facts
If you‘re searching for a lean, high-protein option for lunch, deli chicken is a very easy way to hit your daily protein goals.
By thinly slicing lean chicken breast, you can pack a ton of protein onto a sandwich.
150 Calories, 3g Fat, 0g Carbs, 33g Protein
You’ll find slightly different versions of deli chicken at most delis, like buffalo chicken or teriyaki chicken, but it will always be a very lean source of protein from chicken breast.