Chicken

Q: How many calories in 3 oz of chicken?

About 246 calories, with roughly 19.2g 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."

289

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

246

Protein

19.2g

Carbs

Fat

14.7g

Protein 32% Carbs 13% Fat 55%

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Chicken: 289 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 289 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.

Fiber0.3 g1%

Sugar0 g—

Saturated fat4.61 g23%

Cholesterol87 mg29%

Sodium292 mg13%

Potassium185 mg4%

Calcium21 mg2%

Iron1.37 mg8%

Magnesium21 mg5%

Zinc1.67 mg15%

Vitamin C0 mg0%

Vitamin E1.24 mg8%

Vitamin A28 mcg3%

Vitamin D0.2 mcg1%

Vitamin B60.31 mg18%

Vitamin B120.28 mcg12%

Folate18 mcg5%

Niacin7.043 mg44%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Chicken

11 more calories per 100g · +3g protein.

Cal300 Protein25.9 g Fat21 g

Chicken

12 fewer calories per 100g · +10g protein.

Cal277 Protein32.5 g Fat13.5 g

Chicken

31 fewer calories per 100g.

Cal258 Protein22.2 g Fat18.1 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of chicken?

About 246 calories, with roughly 19.2g 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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