Chicken

Q: How many calories in 3 oz of chicken?

About 187 calories, with roughly 20.4g 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."

220

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

187

Protein

20.4g

Carbs

Fat

11.1g

Protein 45% Carbs 0% Fat 55%

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Chicken is 55% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

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 220 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 fat3.66 g18%

Cholesterol94 mg31%

Sodium71 mg3%

Potassium204 mg4%

Calcium13 mg1%

Iron1.61 mg9%

Magnesium20 mg5%

Zinc1.71 mg16%

Vitamin C0.4 mg0%

Vitamin A179 mcg20%

Vitamin B60.34 mg20%

Vitamin B120.78 mcg33%

Folate23 mcg6%

Niacin7.031 mg44%

How it stacks

Compared to its neighbors.

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

Turkey

Almost identical calories · +3g protein.

Cal221 Protein27.4 g Fat12.4 g

Chicken

Almost identical calories.

Cal219 Protein24.7 g Fat12.6 g

Chicken

Almost identical calories · +7g protein.

Cal219 Protein30.6 g Fat9.1 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of chicken?

About 187 calories, with roughly 20.4g 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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