Chicken

Q: How many calories in 4 oz of chicken?

About 394 calories, with roughly 15.1g of protein. 4 oz weighs about 113g. Use the slider above for any other portion.

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

349

cal per 100 g

Portion explorer

How much are you eating?

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

= 4.0 oz

Calories

394

Protein

15.1g

Carbs

Fat

36.6g

Protein 15% Carbs 0% Fat 85%

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Chicken is 85% 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 349 cal. Adjust down for lighter, up for heavier.

Walking

100

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 g—

Saturated fat9.08 g45%

Cholesterol109 mg36%

Sodium63 mg3%

Potassium103 mg2%

Calcium11 mg1%

Iron1.08 mg6%

Magnesium13 mg3%

Zinc0.93 mg8%

Vitamin C0 mg0%

Vitamin E0 mg0%

Vitamin A76 mcg8%

Vitamin D0.6 mcg3%

Vitamin B60.09 mg5%

Vitamin B120.23 mcg10%

Folate3 mcg1%

Niacin3.987 mg25%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Chicken

49 fewer calories per 100g · +13g protein.

Cal300 Protein25.9 g Fat21 g

Chicken

72 fewer calories per 100g · +19g protein.

Cal277 Protein32.5 g Fat13.5 g

Chicken

91 fewer calories per 100g · +9g protein.

Cal258 Protein22.2 g Fat18.1 g

Common questions

The stuff people actually ask.

How many calories in 4 oz of chicken?

About 394 calories, with roughly 15.1g of protein. 4 oz weighs about 113g. 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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