Calories in Chicken Breasts: Nutrition Facts & Serving Sizes
Per 4 oz (113g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 4 oz (113g) serving of skinless, boneless chicken breast contains 136 calories and packs 25.4g of protein with only 2.9g of fat and zero carbs. Per 100g, chicken breast provides 120 calories, 22.5g of protein, 2.6g of fat, and no carbohydrates at all. This makes it one of the leanest and most protein-dense foods you can eat. A full chicken breast piece (272g) delivers 326 calories and a massive 61.2g of protein. The standout micronutrient is niacin (vitamin B3) at 9.6mg per 100g, which supports energy metabolism and muscle recovery. Chicken breast is the go-to protein source for bodybuilders, people on a cut, and anyone trying to hit high protein targets without excess calories. It is incredibly versatile for meal prep. You can grill, bake, or air-fry it in bulk and portion it out for the week. If you are aiming for 1g of protein per pound of bodyweight, chicken breast makes it easy to get there without blowing your calorie budget.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 4 oz (113g) | 135.6 | 25.4g | 0g | 2.9g | 0g |
| 1 package (926g) | 1111.2 | 208.4g | 0g | 24.1g | 0g |
| 1 piece (272g) | 326.4 | 61.2g | 0g | 7.1g | 0g |
| 100g | 120 | 22.5g | 0g | 2.6g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 | 6% |
| Protein | 22.5g | 45% |
| Total Fat | 2.6g | 3% |
| Saturated Fat | 0.6g | 3% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 45mg | 2% |
| Cholesterol | 73mg | 24% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.6g | 0% |
| Cholesterol | 73mg | 24% |
| Calcium | 5mg | 0% |
| Iron | 0.4mg | 2% |
| Potassium | 334mg | 7% |
| Vitamin A | 9mcg | 1% |
| Vitamin B6 | 0.8mg | 47% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 28mg | 7% |
| Phosphorus | 213mg | 17% |
| Zinc | 0.7mg | 6% |
| Selenium | 22.8mcg | 41% |
| Folate | 9mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 9.6mg | 60% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Chicken Breasts
Chicken breast is the gold standard for high-protein, low-calorie eating. The 22.5g of protein per 100g has a complete amino acid profile, meaning it contains all nine essential amino acids your body needs for muscle protein synthesis. If you are training hard and trying to build or maintain muscle on a calorie deficit, chicken breast gives you the best protein-to-calorie ratio of almost any whole food.
The 22.8mcg of selenium per 100g covers about 41% of the daily recommended value. Selenium is an antioxidant mineral that supports thyroid function and immune health. This is especially relevant when training at high intensity, since heavy exercise can temporarily suppress immune function.
Chicken breast also provides 0.8mg of vitamin B6 per 100g, which is critical for protein metabolism. When you eat high-protein diets (1g per pound of bodyweight or more), your body needs more B6 to process that protein efficiently.
For meal prep, chicken breast is unmatched. Grill 5 to 6 breasts on Sunday and you have protein ready for the whole week. It pairs with any carb source (rice, potatoes, pasta) and any vegetable. Calorie counting is straightforward because the macros are predictable. Unlike fattier cuts, chicken breast does not vary much in calorie content, making it reliable for tracking.
Dietary Considerations
Chicken breast is naturally gluten-free and dairy-free, but not suitable for vegetarian or vegan diets. It is one of the best foods for weight loss due to its high protein content and low calorie density. Chicken breast is keto-friendly with zero carbs and low fat. It is also Whole30 and paleo compliant. The sodium content is moderate at 45mg per 100g for plain, unseasoned chicken. Watch out for pre-marinated or injected chicken breasts from the store, which can have significantly higher sodium levels. For a clean diet, always check labels or buy plain chicken breast.
Daily Intake (100g)
100g of chicken breast provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in chicken breast?
A 4 oz (113g) serving of skinless, boneless chicken breast has 136 calories. Per 100g, chicken breast contains 120 calories. A full breast piece (272g) has about 326 calories.
Is chicken breast good for weight loss?
Chicken breast is one of the best foods for weight loss. It has 120 calories per 100g with 22.5g of protein, which helps preserve muscle mass on a calorie deficit. The high protein content also increases satiety, keeping you fuller for longer between meals.
How much protein in chicken breast?
Chicken breast has 22.5g of protein per 100g. A 4 oz (113g) serving provides 25.4g of protein, and a full breast piece (272g) packs about 61.2g of protein. It is one of the highest protein-per-calorie foods available.
Is chicken breast good for building muscle?
Yes. Chicken breast provides a complete protein with all essential amino acids needed for muscle protein synthesis. At 22.5g of protein per 100g and only 120 calories, it lets you hit high protein targets without excess calories. Most bodybuilders consider it a staple for both bulking and cutting.
How should I cook chicken breast for meal prep?
Baking at 425°F for 20 to 25 minutes is the easiest method for meal prep. You can also grill or air-fry. For juicy results, brine the chicken for 30 minutes before cooking or use a meat thermometer to pull it at 165°F internal temperature. Season simply with salt, pepper, and garlic powder.
What is the difference between chicken breast and chicken thigh calories?
Chicken breast has 120 calories per 100g while chicken thigh has 177 calories per 100g. The difference comes from fat content. Chicken thigh has more fat, which adds calories but also more flavor. For strict calorie tracking, breast is the leaner option.
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