Grilled chicken is one of those foods that nearly everyone agrees is healthy. But exactly how many calories are in grilled chicken? If you’re watching your calorie intake or trying to meet protein goals, knowing the specifics can be super helpful.
According to the nutrition data, a medium piece of grilled chicken (yield after cooking, bone removed) contains 147 calories. That’s only about 7% of the typical 2,000 calorie daily recommended intake, making it an excellent lean protein choice for most diets.
Grilled Chicken Nutrition Breakdown
Let’s look at what makes up those 147 calories in a medium piece of grilled chicken:
- Protein: 16.79g (47% of calories)
- Fat: 8.36g (53% of calories)
- Carbs: 0g (0% of calories)
This macronutrient profile is why grilled chicken is such a popular choice among fitness enthusiasts and people watching their weight. The high protein content helps with muscle building and recovery while the zero carbohydrates make it perfect for low-carb or keto diets.
Calories in Different Serving Sizes
The calories in grilled chicken vary depending on the portion size you’re eating:
| Serving Size | Calories |
|---|---|
| 1 medium slice (approx 2″ x 1-1/2″ x 1/4″) | 33 |
| 1 oz, with bone (yield after bone removed) | 45 |
| 1 oz boneless (yield after cooking) | 47 |
| 1 oz boneless | 67 |
| 1 small piece (yield after cooking, bone removed) | 81 |
| 1 medium piece (yield after cooking, bone removed) | 147 |
| 1 large piece (yield after cooking, bone removed) | 232 |
| 100 g | 237 |
| 1 cup diced | 320 |
As you can see, the calorie count can range quite a bit depending on how much chicken you’re actually eating. This is why it’s helpful to either weigh your portions or at least have a good understanding of what constitutes a “medium piece” versus a “large piece.”
Other Nutritional Benefits of Grilled Chicken
Besides being relatively low in calories, grilled chicken offers several other nutritional benefits:
- Cholesterol: 54mg (18% of Daily Value)
- Sodium: 251mg (11% of Daily Value)
- Iron: 0.77mg (4% of Daily Value)
- Potassium: 137mg (3% of Daily Value)
- Calcium: 9mg (1% of Daily Value)
It also contains small amounts of vitamin A (30mcg, 3% DV) but no vitamin C.
Fat Content in Grilled Chicken
While grilled chicken is considered a lean protein, it does contain some fat. In a medium piece:
- Total Fat: 8.36g (11% of Daily Value)
- Saturated Fat: 2.33g (12% of Daily Value)
- Polyunsaturated Fat: 1.826g
- Monounsaturated Fat: 3.283g
I personally find it interesting that most of the fat in chicken is actually unsaturated (the “good” kind of fat). This makes grilled chicken even more valuable as part of a balanced diet.
Why Grilled Chicken Is Popular for Weight Management
There’s a reason why grilled chicken is a staple in many diet plans. With only 147 calories in a medium piece, it provides significant protein with relatively few calories. The protein helps you feel full longer, which can reduce overall calorie intake throughout the day.
We often recommend grilled chicken to our clients who are trying to lose weight because:
- It’s versatile and can be seasoned many different ways
- The high protein content helps preserve muscle mass during weight loss
- It contains zero carbs, making it suitable for various diet approaches
- It’s readily available and relatively affordable
How Cooking Method Affects Calories
The way you prepare chicken can significantly impact its calorie content. Grilled chicken tends to be lower in calories compared to fried chicken because:
- Little to no oil is needed for grilling
- Fat drips away during the grilling process
- No breading or batter adds extra calories
If you’re cooking at home, remember that adding oils, sauces, or marinades will increase the calorie count beyond what’s listed here. A tablespoon of olive oil adds about 120 calories, and barbeque sauce can add 50-70 calories per serving.
Tips for Keeping Grilled Chicken Low-Calorie
If your tryna keep your grilled chicken as low-calorie as possible, here are some tips:
- Remove the skin before eating (this can reduce fat content significantly)
- Use herbs and spices rather than oil-based marinades
- Try using a cooking spray instead of pouring oil
- Pat the chicken dry before grilling to remove excess moisture (helps with browning without added fat)
- Choose breast meat over thighs or wings if you want the lowest-calorie option
Comparing Grilled Chicken to Other Proteins
How does grilled chicken stack up against other protein sources? Let’s compare the calories in 100g portions:
- Grilled chicken: 237 calories
- Grilled salmon: approximately 200-250 calories
- Lean beef: approximately 250-300 calories
- Tofu: approximately 70-100 calories
- Greek yogurt: approximately 60-100 calories
As you can see, grilled chicken is comparable to other animal proteins but higher in calories than most plant proteins per 100g.
Incorporating Grilled Chicken into a Balanced Diet
With only 147 calories in a medium piece, grilled chicken can easily fit into most eating plans. Here are some ideas for balanced meals featuring grilled chicken:
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette
- Dinner: Grilled chicken breast with roasted vegetables and quinoa
- Meal Prep: Diced grilled chicken can be prepared in advance and added to wraps, salads, or grain bowls throughout the week
I find that prepping a batch of grilled chicken on weekends makes weekday meals so much easier and helps me stick to my nutrition goals.
Common Questions About Grilled Chicken Calories
Does grilled chicken with skin have more calories?
Yes, chicken skin contains additional fat, which increases the calorie content. The nutrition information provided (147 calories per medium piece) is for grilled chicken where the skin may have been eaten. Removing the skin can reduce the calorie and fat content.
How many calories are in a grilled chicken breast?
A typical grilled chicken breast (considered a “large piece” in the data) contains approximately 232 calories. However, chicken breasts can vary significantly in size, so larger breasts may contain more calories.
Is grilled chicken good for weight loss?
Absolutely! The high protein content relative to its calorie count makes grilled chicken an excellent food for weight loss. Protein helps maintain muscle mass during a caloric deficit and increases satiety, helping you feel fuller longer.
Final Thoughts
At 147 calories for a medium piece, grilled chicken is definitely one of the more calorie-efficient protein sources available. Its versatility makes it easy to include in various meals, and its macro profile (high protein, moderate fat, zero carbs) works well for many different dietary approaches.
Whether you’re looking to lose weight, build muscle, or just maintain a balanced diet, grilled chicken can be a valuable addition to your meal plan. Just be mindful of portions and preparation methods to ensure you’re getting the calorie count you expect.
Remember that while calories are important, they’re just one aspect of nutrition. The overall nutritional value of grilled chicken – including its protein content and various micronutrients – makes it a healthy choice beyond just its calorie count.
So next time someone asks you “how many calories are in grilled chicken?” you can confidently tell them that a medium piece contains about 147 calories, making it an excellent protein choice for nearly any diet!
A Serving of Chicken Has 25 Grams of Protein
Based on the numbers above from the DRI, most people need an average of 46-56 grams of protein a day. A 3-ounce serving of cooked chicken breast has about 140 calories, 3 grams of fat and 25 grams of protein. Chicken breast is also a great source of selenium, Vitamin B6, niacin and phosphorus.
While delicious, we generally do not recommend eating the skin of the chicken because you’ll quadruple the fat content. In moderation is fine, but if you’re watching your calories and fat, it’s best to remove the skin. While you do need fat in your diet, it’s best to get it from healthy sources like avocados or nuts.
So, just a simple chicken breast gives you a good portion of your daily protein. Serve it with other high-protein foods like broccoli, quinoa or Ezekiel bread and you have a healthy meal that will satisfy your hunger.
Chicken’s Nutrient Profile is Affected by its Diet
Chicken is almost entirely protein. Generally, chickens get their protein from a high-quality commercial layer feed, as well as grasses and weeds that they nibble on throughout the day. We do know that the nutritional value of the chicken can change based on its diet.
Animal proteins are also similar to the proteins found in the human body. They are considered to be complete sources of protein that contain all the essential amino acids your body needs to function properly. Surprisingly, the nutritional content doesn’t change much based on how you cook the chicken. That said, white meat is healthier than dark meat and baking, broiling and grilling is better than frying.