Jake Harper
Chicken is a popular meat, and most cuts are low in calories and fat while providing ample protein. The number of calories in chicken varies based on the specific cut and preparation method. Chicken breasts, for example, contain no carbohydrates and are a good source of lean protein. A 3-ounce (85-gram) grilled, boneless, and skinless chicken breast contains 2.7 grams of fat, 26 grams of protein, and zero grams of carbohydrates, amounting to 128 calories. On the other hand, a chicken wing with skin (34 grams) has 86 calories, while a skinless wing (21 grams) has 43 calories.
Characteristics and Values of a Piece of Chicken
| Characteristics | Values |
|---|---|
| Carbohydrates | 0g |
| Calories | 155–203 calories per 3.5-ounce (oz.), or 100-gram (g) serving |
| Protein | 24.2 g - 30.5 g per 3.5 oz. (100 g) serving |
| Fat | 5.7 g - 8.2 g per 3.5 oz. (100 g) serving |
| Calories from protein | 55% - 65% |
| Calories from fat | 35% - 45% |
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What You'll Learn
Chicken breast macros
Chicken breast is a great source of lean protein, providing a substantial amount of protein per serving without much fat. This makes chicken breast an excellent option for those looking to meet their body's protein needs without consuming a lot of fat. Chicken breast is also a good source of selenium, phosphorus, vitamin B6, and niacin. Selenium plays an important role in thyroid function and DNA production, while niacin and B6 are essential for cellular functioning.
The macros for a 3-ounce (85g) grilled, boneless, and skinless chicken breast are approximately 26 grams of protein, 2.7 grams of fat, and zero grams of carbohydrates. This serving size has about 128 calories. It's important to note that commercially packaged chicken breasts are often larger than 3 ounces, so you may be consuming more than a single serving.
The cooking method and added ingredients can significantly impact the macros of chicken breast. For example, roasting, broiling, poaching, and grilling are considered healthier options as they limit the addition of fat. On the other hand, breading, frying, and sautéing in butter or oil will increase the fat and calorie content. If you're aiming for a lower-fat option, removing the skin from the chicken breast is recommended, as it can add about 102 calories and increase the fat percentage.
Chicken breast is a versatile and relatively inexpensive option that can be prepared in various ways while providing a good source of lean protein to support muscle mass and overall health.
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Calories in chicken
The number of calories in chicken varies depending on the specific cut and how it's cooked. However, chicken is generally considered a good source of lean protein, providing a substantial amount of protein per serving without much fat.
A 3.5-ounce (100-gram) serving of chicken breast, which is one of the most popular cuts, provides approximately 165 calories, with 31 grams of protein and 3.6 grams of fat. This means that about 80% of the calories come from protein, while 20% come from fat.
If you opt for chicken with the skin on, the calorie count increases. A chicken breast with skin has 102 additional calories from the skin, and 61% of the total calories come from protein, while 39% come from fat.
Other cuts of chicken, such as thighs and wings, have slightly different calorie counts. A 3.5-ounce (100-gram) serving of chicken thigh provides 179 calories, with 24.8 grams of protein and 8.2 grams of fat. Chicken wings provide 203 calories per 3.5 ounces (100 grams), with 30.5 grams of protein and 8.1 grams of fat.
It's important to note that cooking methods can significantly impact the calorie count. Grilling, roasting, poaching, and steaming are recommended for keeping the calorie count low. On the other hand, breading, frying, and adding sauces or oils will increase the total calories, carbs, and fat.
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Carbohydrates in chicken
Chicken is a popular meat, and most cuts are low in calories and fat while providing ample protein. The number of calories in chicken can vary based on the specific cut, as well as the way it is prepared. For example, a 3.5-oz. (100-g) serving of chicken thigh provides 179 calories, 24.8 g of protein, and 8.2 g of fat. On the other hand, a 3.5-oz. (100-g) serving of chicken drumsticks has 155 calories, 24.2 g of protein, and 5.7 g of fat.
However, when it comes to carbohydrates, chicken breasts contain no sugar or starch and, therefore, have no carbohydrates. For instance, a 3-ounce (85-gram) grilled, boneless, skinless chicken breast contains 26 grams of protein and 2.7 grams of fat, with zero grams of carbohydrates. Similarly, a small chicken breast (bone and skin removed) contains 0 grams of total carbs, 0 grams of net carbs, 5.3 grams of fat, 46.1 grams of protein, and 246 calories.
It is important to note that the way chicken is prepared can significantly impact its nutritional value. For example, roasting, broiling, poaching, and grilling are considered healthier methods that limit the amount of fat in the meal. On the other hand, breading, frying, or sautéing chicken in butter or oil can add to the fat and calorie content.
In summary, while chicken is a good source of protein and varies in calories and fat content depending on the cut and preparation method, chicken breasts specifically contain no carbohydrates.
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Chicken preparation methods
Chicken is a versatile meat that can be cooked in a variety of ways. Here are some common methods:
Baking and Roasting
Baking chicken is typically done with individual pieces, such as drumsticks, thighs, breasts, or wings, which are dredged in seasoned flour before cooking. Roasting, on the other hand, involves cooking a whole chicken. Roasted chicken can be a healthier option if you're looking to limit fat in your meal.
Braising
Braising is a great technique for cheaper or less tender cuts of meat. It's a warming and soulful dish, and the meat becomes tender and almost falls off the bone.
Grilling
Grilled chicken is a popular choice, especially during the summer months. Skinless, boneless chicken breasts are particularly well-suited for grilling. Grilling is also a healthy option as it doesn't add extra fat or calories.
Smoking
Using a smoker or grill set up as a smoker is a great way to add flavour to your chicken. Cover the chicken with a spice rub and cook it slowly over low heat. Smoking produces moist and rich-tasting meat with a crispy outer skin.
Sautéing or Pan-Frying
This two-stage procedure involves cooking the chicken in a hot pan with a small amount of fat and then finishing it in the oven or by simmering it in a sauce. This method allows flavours to develop while ensuring the chicken is fully cooked.
Poaching
Poaching chicken is a simple and healthy way to cook it, resulting in juicy meat and a savoury broth that can be used for sauces or soups.
Marinating
Marinating chicken in a mixture of spices, herbs, and other ingredients can add tremendous depth of flavour. Yogurt marinades, for example, can make the chicken extremely juicy. Scoring the chicken before marinating helps it absorb the flavours better.
Stir-frying
Stir-frying is a quick and easy way to cook chicken, often using a variety of vegetables and sauces to create a flavourful and healthy dish.
Tostadas
A creative way to use rotisserie chicken is to warm it in salsa, chipotles in adobo, and bacon refried beans, then layer it on crunchy tostadas for a hearty and fast meal.
Braising
Braising chicken in a gochujang-based sauce, as in Korean fire chicken, results in a delicious and flavourful dish, especially when topped with melted mozzarella.
It's important to note that chicken itself contains very few or no carbohydrates. The carbohydrates in a chicken dish come from other ingredients used, such as breading, sauces, or marinades.
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Chicken wing macros
Chicken wings are a versatile food that can be incorporated into a healthy diet if prepared healthily. Chicken wings contain zero carbohydrates and are a good source of lean protein. The macros for chicken wings vary depending on the cooking method and whether the skin is consumed.
A 3.5-oz. (100-g) serving of chicken wings provides 203 calories, 30.5 g of protein, and 8.1 g of fat. This means that 64% of the calories come from protein, and 36% come from fat.
Chicken wings with skin contain more calories and fat. A chicken wing with skin (34 g) has 86 calories, while a skinless wing (21 g) has 43 calories. Thus, 60% of the calories in chicken wings with skin come from fat.
When breaded or deep-fried, chicken wings can become less healthy. Breading and frying add carbohydrates, fat, and calories to the dish. Similarly, cooking methods such as roasting, grilling, poaching, and steaming can affect the macro composition of the chicken wings.
Overall, chicken wings can be a nutritious option if prepared without added ingredients that increase the total amount of calories, carbs, and fat.
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Frequently asked questions
Chicken breasts contain no carbohydrates.
Yes, cooking chicken in oil or adding marinades or sauces will increase the total amount of carbs. Roasting, broiling, poaching, and grilling are generally the healthiest preparation methods if you want to limit fat in your meal.
The number of calories in chicken can vary based on the specific cut and weight, as well as the way it's prepared. A 3.5-oz. (100-g) serving of chicken drumsticks has 155 calories, while a chicken breast of the same weight has 246 calories.
No, but eating the skin adds nearly 102 calories to a chicken breast.
