🍗 protein
Calories in Chicken breast
287kcal
Per 1 medium breast (174g)
Cooked. 165 kcal per 100g is the cooked entry — do not log raw weight against it.
Protein
53.9g
Carbs
0g
Fat
6.3g
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Boneless, skinless chicken breast — the macro-king of proteins. Lean, high-protein, low-fat, low-carb.
The default protein source for cuts and bulks alike. 31g protein per 100g cooked, with minimal calorie cost. Pairs with anything; weight loss-friendly.
Best for
- cutting or high-protein days — 31g protein / 100g at 165 kcal
- meals where you want volume of protein without a fat bomb
Watch out
- restaurant versions that are breaded, sauced, or cooked in oil — the log is for the plain item
- weighing cooked vs raw without matching the database state
How to log it
Prefer weighing chicken breast after cooking if that is how you eat it, or stick to one convention. 1 medium breast (~174g) is the practical unit in the app.
Where it fits the day
Fits as the protein anchor. Pair with a carb and produce so the plate is not only lean protein and boredom.
Cooked, grilled, fried & breaded
The numbers above are for plain cooked chicken breast. Breaded, fried, and sauced versions jump — here are typical ranges per 100g so you can adjust the log.
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Grilled / baked (plain) | ~165 | Matches the page numbers |
| Raw (weighed before cooking) | ~110 | Do not mix raw grams with a cooked database entry |
| Pan-seared with oil | ~185–220 | Oil left on the surface adds up |
| Breaded & fried | ~260–300 | Breading + frying oil; close to our fried-chicken entry |
| Restaurant, sauced or buttered | ~200–280 | Glaze, cream, or butter sauce |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium breast (174g) | 287 | 53.9g | 0g | 6.3g |
| 4 oz (113g) | 186 | 35g | 0g | 4.1g |
| 1 cup diced (140g) | 231 | 43.4g | 0g | 5g |
Per 100g cooked: 165 kcal · 31g P · 0g C · 3.6g F