Chicken

Q: How many calories in cup, chopped or diced of chicken?

About 307 calories, with roughly 42.8g of protein. cup, chopped or diced weighs about 140g. Use the slider above for any other portion.

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

219

cal per 100 g

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

= 4.9 oz

Calories

307

Protein

42.8g

Carbs

2.4g

Fat

12.8g

Protein 58% Carbs 3% Fat 39%

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Chicken is basically 58% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

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 219 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.

Fiber0.1 g0%

Sugar0 g—

Saturated fat2.46 g12%

Cholesterol94 mg31%

Sodium91 mg4%

Potassium257 mg5%

Calcium17 mg1%

Iron1.35 mg8%

Magnesium27 mg6%

Zinc2.24 mg20%

Vitamin C0 mg0%

Vitamin E0.46 mg3%

Vitamin A18 mcg2%

Vitamin D0.1 mcg1%

Vitamin B60.48 mg28%

Vitamin B120.34 mcg14%

Folate7 mcg2%

Niacin9.663 mg60%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Chicken

Almost identical calories · -6g protein.

Cal219 Protein24.7 g Fat12.6 g

Turkey

Almost identical calories · -3g protein.

Cal221 Protein27.4 g Fat12.4 g

Chicken

Almost identical calories · -12g protein.

Cal215 Protein18.6 g Fat15.1 g

Common questions

The stuff people actually ask.

How many calories in cup, chopped or diced of chicken?

About 307 calories, with roughly 42.8g of protein. cup, chopped or diced weighs about 140g. 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: high protein, low fat, near zero sugar. Hard to argue with.

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