Grilled Chicken and Carbs: What You Need to Know for Your Low-Carb Diet

Are you counting carbs and wondering if grilled chicken fits into your meal plan? Good news! Whether you’re following keto, low-carb, or just trying to eat healthier, grilled chicken is one of the best protein choices you can make. I’ve done the research on how many carbs are in grilled chicken, and I’m excited to share everything you need to know

The Short Answer: Grilled Chicken is Virtually Carb-Free!

Let’s cut to the chase – plain grilled chicken contains 0 grams of carbohydrates. That’s right – zero! This makes it an excellent choice for anyone watching their carb intake, especially those on restrictive diets like keto.

According to multiple nutrition databases, a standard serving of grilled chicken breast without skin or added ingredients has:

• Total carbs: 0g
• Fiber: 0g
• Sugar: 0g
• Net carbs: 0g

This is great news for carb-counters! You can enjoy grilled chicken without worrying about it affecting your daily carb limits.

Carb Breakdown by Chicken Cut

Not all chicken is created equal, but when it comes to carbs, there’s very little difference between the various cuts. Here’s a detailed breakdown:

As you can see, all cuts of grilled chicken are extremely low in carbohydrates. The slight variations between cuts are so minimal they shouldn’t impact your diet planning.

Does Portion Size Affect Carb Content?

Even when eating larger portions of grilled chicken, the carb count remains extremely low:

• Small grilled chicken breast (4-5 oz): 0g net carbs
• Medium grilled chicken breast (6 oz): 0g net carbs
• Large grilled chicken breast (8 oz): 0-1g net carbs

So go ahead and enjoy that bigger portion – it’s still practically carb-free!

What About the Skin? Does It Add Carbs?

Many people wonder if keeping the skin on adds carbs. The answer is no – chicken skin doesn’t contain carbohydrates either.

• Grilled chicken with skin: 0g net carbs
• Grilled chicken without skin: 0g net carbs

However, it’s worth noting that the skin does add extra fat and calories. A 4 oz chicken breast has about 119 calories without skin and 164 calories with skin. So if you’re watching your calories or fat intake, you might want to remove the skin. But for carb counting, it makes no difference.

Marinades and Sauces: The Hidden Carb Culprits

While plain grilled chicken is carb-free, what you put ON your chicken can dramatically change the carb count. This is where many people get tripped up in their low-carb diets.

Many marinades, sauces, and glazes contain significant amounts of sugar and other carbohydrates. For example:

• Grilled chicken basted in BBQ sauce: 15+ grams of carbs per serving
• Teriyaki glaze: 5-10+ grams of carbs per serving
• Sweet and sour sauce: 10-20+ grams of carbs per serving

If you’re keeping your carbs low, stick with simple herb rubs, olive oil, vinegar, or lemon juice. These add tons of flavor without adding carbs. I personally love a mix of garlic powder, paprika, salt, pepper, and a bit of olive oil for a delicious, carb-free chicken seasoning.

Comparison with Other Protein Sources

Grilled chicken isn’t the only low-carb protein option out there. Here’s how it compares to other popular protein sources:

As you can see, animal proteins generally contain zero or trace carbs, making them excellent choices for low-carb diets. Plant-based proteins like tofu tend to have slightly higher carb counts, but are still relatively low.

Nutritional Profile of Grilled Chicken Beyond Carbs

While we’re focusing on carbs, let’s take a quick look at the overall nutritional profile of grilled chicken. A 4-oz serving of boneless, skinless grilled chicken breast contains approximately:

• Calories: 237.6
• Protein: 40g (80% of daily value)
• Total Fat: 7.4g (9% of daily value)
• Saturated Fat: 1.4g (7% of daily value)
• Cholesterol: 129.6mg (43% of daily value)
• Sodium: 476.6mg (20% of daily value)
• Potassium: 475.2mg (10% of daily value)
• Iron: 0.6mg (3% of daily value)

This makes grilled chicken not just a low-carb option, but also a nutrient-dense food that’s particularly high in quality protein.

Health Benefits of Including Grilled Chicken in Your Diet

There are many reasons beyond the zero-carb content to include grilled chicken in your meal plan:

• High protein content helps build and maintain muscle mass
• Supports weight loss goals by keeping you fuller longer
• Provides essential vitamins and minerals like niacin, selenium, and B vitamins
• Contains anti-inflammatory compounds like glycine
• May help lower blood pressure according to some studies
• Offers a versatile base for countless healthy meals

Creative Ways to Enjoy Carb-Free Grilled Chicken

Just because grilled chicken is low-carb doesn’t mean it has to be boring! Here are some of my favorite ways to enjoy it while keeping carbs in check:

• Chicken salad bowls – Top mixed greens with sliced grilled chicken, avocado, and a simple olive oil and lemon dressing
• Lettuce wraps – Use large romaine or butter lettuce leaves instead of tortillas
• Stuffed chicken breast – Fill with low-carb veggies and cheese
• Chicken and veggie stir-fry – Just skip the rice or serve over cauliflower rice
• Chicken soup – Add to broth with low-carb veggies
• Chicken and veggie skewers – Thread with bell peppers, zucchini, and onions
• Buffalo chicken dip – Shred and mix with cream cheese and hot sauce for a party favorite

Common Questions About Grilled Chicken and Carbs

How many carbs are in a piece of grilled chicken?

A medium piece of grilled chicken contains 0 grams of carbohydrates.

Is grilled chicken good for a low-carb diet?

Absolutely! With zero carbs per serving, grilled chicken is an excellent choice for any low-carb or keto diet.

What does 3 oz of grilled chicken look like?

A 3 oz portion is similar in size to a deck of cards.

How many carbs are in 4 oz grilled chicken breast?

A 4 oz grilled chicken breast contains 0 grams of carbs.

How many calories are in a medium piece of grilled chicken?

There are approximately 147 calories in a medium piece of grilled chicken without skin.

What to Watch Out for When Ordering Grilled Chicken

When dining out, be careful about “grilled chicken” dishes that might contain hidden carbs:

1. Restaurant marinades – Often contain sugar or honey
2. Pre-packaged grilled chicken strips – May have added sugar or starch
3. Glazes and sauces – Nearly always contain sugar
4. Chicken salads – The chicken might be carb-free, but dressings often aren’t
5. Restaurant sides – The chicken might be carb-free, but watch what it’s served with

Always ask about marinades and preparation methods when ordering grilled chicken at restaurants if you’re strictly counting carbs.

My Personal Experience with Grilled Chicken on a Low-Carb Diet

When I started my low-carb journey, grilled chicken became my best friend. I was honestly getting tired of it until I discovered how versatile it could be with different herb and spice combinations. Now I prep a batch every Sunday for the week ahead and use it in different ways – chopped in salads one day, in a low-carb wrap the next, and maybe with steamed veggies the next.

The zero-carb content makes it super easy to fit into any day’s carb count without having to calculate or measure. I’ve lost 15 pounds over the past few months, and I’m pretty sure my faithful grilled chicken deserves some of the credit!

The Bottom Line

If you’re watching your carb intake, grilled chicken is one of the best foods you can include in your diet. With zero carbs per serving, high protein content, and versatility in numerous recipes, it’s a fantastic choice for anyone on a low-carb, keto, or balanced diet.

Just remember that while the chicken itself is carb-free, marinades, sauces, and accompaniments can add carbs quickly. Stick to simple seasonings and low-carb side dishes to keep your meal truly low in carbohydrates.

Do you have a favorite way to prepare grilled chicken that keeps it interesting while staying low-carb? I’d love to hear your recipes and ideas in the comments below!

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This article was last updated on September 23, 2025, with the most current nutritional information available.