Chicken

Q: How many calories in 3 oz of chicken?

About 203 calories, with roughly 24g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

239

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 3.0 oz

Calories

203

Protein

24g

Carbs

Fat

11.2g

Protein 49% Carbs 0% Fat 51%

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Chicken: 239 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 239 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0 g—

Saturated fat3.6 g18%

Cholesterol90 mg30%

Sodium96 mg4%

Potassium237 mg5%

Calcium24 mg2%

Iron1.39 mg8%

Magnesium22 mg5%

Zinc2.65 mg24%

Vitamin C0 mg0%

Vitamin A0 mcg0%

Vitamin D0.1 mcg1%

Vitamin B60.34 mg20%

Vitamin B120.3 mcg13%

Folate7 mcg2%

Niacin7.069 mg44%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Turkey

18 fewer calories per 100g.

Cal221 Protein27.4 g Fat12.4 g

Chicken

19 more calories per 100g · -6g protein.

Cal258 Protein22.2 g Fat18.1 g

Chicken

20 fewer calories per 100g · -4g protein.

Cal219 Protein24.7 g Fat12.6 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of chicken?

About 203 calories, with roughly 24g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is chicken actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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