Chicken

Q: How many calories in 3 oz of chicken?

About 152 calories, with roughly 20.9g 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."

179

cal per 100 g

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How much are you eating?

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

= 3.0 oz

Calories

152

Protein

20.9g

Carbs

Fat

Protein 57% Carbs 0% Fat 43%

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Chicken is basically 57% 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 179 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%

Saturated fat2.1 g11%

Cholesterol79 mg26%

Sodium64 mg3%

Potassium140 mg3%

Calcium44 mg3%

Iron2.63 mg15%

Magnesium16 mg4%

Zinc3.77 mg34%

Vitamin C0 mg0%

Vitamin D0.1 mcg1%

Vitamin B60.16 mg9%

Vitamin B120.17 mcg7%

Folate6 mcg2%

Niacin3.956 mg25%

How it stacks

Compared to its neighbors.

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

Chicken

11 more calories per 100g · +4g protein.

Cal190 Protein28.9 g Fat7.4 g

Turkey

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

Cal200 Protein27.9 g Fat9.8 g

Chicken

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

Cal215 Protein18.6 g Fat15.1 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of chicken?

About 152 calories, with roughly 20.9g 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: high protein, low fat, near zero sugar. Hard to argue with.

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