Chicken

Q: How many calories in serving of chicken?

About 232 calories, with roughly 21.4g of protein. serving weighs about 96g. Use the slider above for any other portion.

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

242

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.4 oz

Calories

232

Protein

21.4g

Carbs

3.2g

Fat

14.3g

Protein 38% Carbs 6% Fat 57%

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Chicken is 57% 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 242 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.

Fiber0.5 g2%

Sugar1.94 g—

Saturated fat3.966 g20%

Cholesterol136 mg45%

Sodium559 mg24%

Potassium218 mg5%

Calcium28 mg2%

Iron1.97 mg11%

Magnesium21 mg5%

Zinc1.3 mg12%

Vitamin C0 mg0%

Vitamin E0.44 mg3%

Vitamin A21 mcg2%

Vitamin B60.183 mg11%

Vitamin B120.55 mcg23%

Folate10 mcg3%

Niacin6.03 mg38%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Chicken

16 more calories per 100g · +3g fat.

Cal258 Protein22.2 g Fat18.1 g

Turkey

21 fewer calories per 100g · +5g protein.

Cal221 Protein27.4 g Fat12.4 g

Chicken

23 fewer calories per 100g.

Cal219 Protein24.7 g Fat12.6 g

Common questions

The stuff people actually ask.

How many calories in serving of chicken?

About 232 calories, with roughly 21.4g of protein. serving weighs about 96g. 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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