Chicken

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

About 249 calories, with roughly 32.5g 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."

178

cal per 100 g

Portion explorer

How much are you eating?

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

= 4.9 oz

Calories

249

Protein

32.5g

Carbs

Fat

12.3g

Protein 54% Carbs 0% Fat 46%

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Chicken: 178 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 178 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 fat2.43 g12%

Cholesterol75 mg25%

Sodium95 mg4%

Potassium224 mg5%

Calcium11 mg1%

Iron1.33 mg7%

Magnesium20 mg5%

Zinc2.13 mg19%

Vitamin C0 mg0%

Vitamin A16 mcg2%

Vitamin B60.31 mg18%

Vitamin B120.27 mcg11%

Folate7 mcg2%

Niacin5.736 mg36%

How it stacks

Compared to its neighbors.

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

Chicken

12 more calories per 100g · +6g protein.

Cal190 Protein28.9 g Fat7.4 g

Turkey

22 more calories per 100g · +5g protein.

Cal200 Protein27.9 g Fat9.8 g

Chicken

37 more calories per 100g · -5g 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 249 calories, with roughly 32.5g 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: balanced enough that "healthy" is the wrong axis. It is food.

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