Chicken

Q: How many calories in serving (3 oz) of chicken?

About 221 calories, with roughly 19.7g of protein. serving (3 oz) weighs about 85g. Use the slider above for any other portion.

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

260

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

221

Protein

19.7g

Carbs

Fat

15.8g

Protein 36% Carbs 0% Fat 64%

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Chicken is 64% 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 260 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%

Sugar0.03 g—

Saturated fat4.924 g25%

Cholesterol128 mg43%

Sodium584 mg25%

Potassium291 mg6%

Calcium35 mg3%

Iron0.97 mg5%

Magnesium23 mg5%

Zinc1.77 mg16%

Vitamin C0 mg0%

Vitamin E0.28 mg2%

Vitamin A28 mcg3%

Vitamin B60.139 mg8%

Vitamin B120.68 mcg28%

Folate9 mcg2%

Niacin5.928 mg37%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Chicken

Almost identical calories.

Cal258 Protein22.2 g Fat18.1 g

Chicken

17 more calories per 100g · +9g protein.

Cal277 Protein32.5 g Fat13.5 g

Turkey

39 fewer calories per 100g · +4g protein.

Cal221 Protein27.4 g Fat12.4 g

Common questions

The stuff people actually ask.

How many calories in serving (3 oz) of chicken?

About 221 calories, with roughly 19.7g of protein. serving (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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