Calories in chicken breast, cooked and raw
140 calories in 3 oz of roasted breast
3 oz of roasted chicken breast, 85 g, has 140 calories. Half a roasted breast with the bone and skin removed weighs 86 g and has 142.
Both come from USDA's roasted breast, meat only, at 165 calories per 100 g. Breasts vary a lot in size, and USDA's boneless skinless records list a grilled piece at 196 g with 296 calories and a raw piece at 272 g with 326 calories.
USDA FoodData Central. Chicken, broilers or fryers, breast, meat only, cooked, roasted. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw. Source checked September 29, 2026.
Protein in roasted chicken breast
Roasted chicken breast has 31 g of protein per 100 g, no carbs and 3.6 g of fat. A cup of chopped roasted breast weighs 140 g and has 43.4 g of protein and 231 calories.
Planning meals around protein? Salmon, eggs, ground beef and Greek yogurt have their own pages. There's also a page that puts breast next to thigh, and the full list of calorie references.
| Nutrient | Half a roasted breast, no skin | Per 100 g |
|---|---|---|
| Calories | 142 kcal | 165 kcal |
| Protein | 26.7 g | 31 g |
| Carbs | 0 g | 0 g |
| Fat | 3.1 g | 3.6 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Sodium | 63.6 mg | 74 mg |
- Calories in salmon
- Calories in eggs
- Calories in ground beef
- Calories in Greek yogurt
- Chicken breast against thigh
- All calorie references
USDA FoodData Central. Chicken, broilers or fryers, breast, meat only, cooked, roasted. Source checked September 29, 2026.
Raw, grilled and roasted portions
3 oz of grilled breast is 85 g and 128 calories. 4 oz of raw breast is 113 g and 136 calories.
Log the row that matches how you weighed it. Raw weight goes with a raw row, and cooked weight goes with a cooked one.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| Half a roasted breast, no skin | 86 g | 142 | 26.7 | 0 | 3.1 | 0 | 0 | 63.6 | 0 | USDA portion, half a breast, bone and skin removed |
| 1 cup chopped roasted breast | 140 g | 231 | 43.4 | 0 | 5 | 0 | 0 | 103.6 | 0 | USDA portion, 1 cup, chopped or diced |
| 3 oz grilled breast | 85 g | 128 | 26 | 0 | 2.7 | 0 | 0 | 44.2 | 0 | USDA portion, 3 oz |
| 1 grilled breast piece | 196 g | 296 | 59.9 | 0 | 6.2 | 0 | 0 | 101.9 | 0 | USDA portion, 1 piece |
| 4 oz raw breast | 113 g | 136 | 25.4 | 0 | 3 | 0 | 0 | 50.9 | 0 | USDA portion, 4 oz |
| 1 raw breast piece | 272 g | 326 | 61.2 | 0 | 7.1 | 0 | 0 | 122.4 | 0 | USDA portion, 1 piece |
| Half a roasted breast with skin | 98 g | 193 | 29.2 | 0 | 7.6 | 0 | 0 | 69.6 | 0 | USDA portion, half a breast, bone removed |
USDA FoodData Central. Chicken, broilers or fryers, breast, meat only, cooked, roasted. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw. USDA FoodData Central. Chicken, broilers or fryers, breast, meat and skin, cooked, roasted. Source checked September 29, 2026.
Roasted, grilled, raw or with the skin
Per 100 g, USDA lists 165 calories for roasted breast, 151 for grilled and 120 for raw. Roasted breast with the skin has 197 calories and 7.8 g of fat, against 3.6 g for roasted breast without it.
These records come from two USDA sets of samples. The raw and grilled records are boneless skinless breast, and the two roasted records are a separate set. So the raw and roasted numbers don't show what roasting alone does.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Roasted breast, meat only | 100 g | 165 | 31 | 0 | 3.6 | 0 | 0 | 74 | 0 |
| Raw boneless skinless breast | 100 g | 120 | 22.5 | 0 | 2.6 | 0 | 0 | 45 | 0 |
| Grilled boneless skinless breast | 100 g | 151 | 30.5 | 0 | 3.2 | 0 | 0 | 52 | 0 |
| Roasted breast with the skin | 100 g | 197 | 29.8 | 0 | 7.8 | 0 | 0 | 71 | 0 |
USDA FoodData Central. Chicken, broilers or fryers, breast, meat only, cooked, roasted. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled. USDA FoodData Central. Chicken, broilers or fryers, breast, meat and skin, cooked, roasted. Source checked September 29, 2026.
Weigh it the way you cook it
Enter the weight in grams below. The calculator uses roasted breast without skin, so weigh it cooked. For raw chicken breast, use 120 calories per 100 g instead.
Chicken in a stir-fry or a wrap? Describe the whole meal to TrueCal and check what it estimates.
86 g has about 142 calories.
USDA FoodData Central. Chicken, broilers or fryers, breast, meat only, cooked, roasted. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw. Source checked September 29, 2026.
How much protein is in 140 g of chicken breast?
140 g of roasted chicken breast, which is USDA's cup of chopped meat, has 43.4 g of protein and 231 calories.
USDA FoodData Central. Chicken, broilers or fryers, breast, meat only, cooked, roasted. Source checked September 29, 2026.
How many calories are in chicken breast with the skin?
Half a roasted breast with the skin weighs 98 g and has 193 calories. Half a roasted breast without skin weighs 86 g and has 142. Both come from the same USDA series of roasted breasts.
USDA FoodData Central. Chicken, broilers or fryers, breast, meat only, cooked, roasted. USDA FoodData Central. Chicken, broilers or fryers, breast, meat and skin, cooked, roasted. Source checked September 29, 2026.
Log the portion you ate
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USDA FoodData Central. Chicken, broilers or fryers, breast, meat only, cooked, roasted. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled. USDA FoodData Central. Chicken, broilers or fryers, breast, meat and skin, cooked, roasted. Source checked September 29, 2026.