Chicken

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

About 239 calories, with roughly 38.8g of protein. cup, chopped or diced weighs about 145g. Use the slider above for any other portion.

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

165

cal per 100 g

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= 5.1 oz

Calories

239

Protein

38.8g

Carbs

1.2g

Fat

7.6g

Protein 68% Carbs 2% Fat 30%

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Chicken is basically 68% 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 165 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 fat1.64 g8%

Cholesterol357 mg119%

Sodium60 mg3%

Potassium160 mg3%

Calcium12 mg1%

Iron6.09 mg34%

Magnesium20 mg5%

Zinc4.63 mg42%

Vitamin C6.5 mg7%

Vitamin A2443 mcg271%

Vitamin B60.3 mg18%

Vitamin B128.45 mcg352%

Folate303 mcg76%

Niacin4.032 mg25%

How it stacks

Compared to its neighbors.

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

Chicken

25 more calories per 100g.

Cal190 Protein28.9 g Fat7.4 g

Chicken

28 fewer calories per 100g · -7g protein.

Cal137 Protein19.6 g Fat5.9 g

Turkey

35 more calories per 100g · +5g fat.

Cal200 Protein27.9 g Fat9.8 g

Common questions

The stuff people actually ask.

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

About 239 calories, with roughly 38.8g of protein. cup, chopped or diced weighs about 145g. 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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