The number of calories in chicken can vary based on the specific cut, along with the way that it’s prepared. However, most popular varieties contain 155-203 calories per 3.5-ounce (oz.), or 100-gram (g), serving.
Chicken is a popular option for lean protein, as it packs a considerable amount into a single serving without much fat. Plus, it’s easy to cook at home and available in most restaurants. Chicken dishes can be found on just about any menu, no matter what type of cuisine you’re eating. But you may wonder exactly how many calories are in that chicken on your plate.
Chicken has many cuts, including breasts, thighs, wings, and drumsticks. Each cut contains a different number of calories and a different proportion of protein to fat. Here are the calorie counts for the most popular cuts of chicken.
Chicken Breast
Chicken breast is one of the most popular cuts of chicken. It’s high in protein and low in fat, making it an excellent choice for people trying to lose weight.
One skinless, boneless, cooked chicken breast (172 g) has the following nutrition breakdown:
- Calories: 284
- Protein: 53.4 g
- Carbs: 0 g
- Fat: 6.2 g
A 3.5-oz. (100-g) serving of chicken breast provides 165 calories, 31 g of protein, and 3.6 g of fat. That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat. Remember that these amounts refer to a plain chicken breast with no added ingredients. Once you start cooking it in oil or adding marinades or sauces, you increase the total amount of calories, carbs, and fat.
Chicken Thigh
Chicken thigh is slightly more tender and flavorful than chicken breast due to its higher fat content.
One skinless, boneless, cooked chicken thigh (116 g) contains:
- Calories: 208
- Protein: 28.8 g
- Carbs: 0 g
- Fat: 9.5 g
A 3.5-oz. (100-g) serving of chicken thigh provides 179 calories, 24.8 g of protein, and 8.2 g of fat. Thus, 55% of the calories come from protein, while 45% come from fat.
Chicken Wings
When you think about healthy cuts of chicken, chicken wings probably don’t come to mind. However, if they’re not covered in breading or sauce and deep-fried, they can easily fit into a healthy diet.
One skinless, boneless chicken wing (21 g) contains:
- Calories: 43
- Protein: 6.4 g
- Carbs: 0 g
- Fat: 1.7 g
Per 3.5 oz. (100 g), chicken wings provide 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% from fat.
Chicken Drumsticks
Chicken legs have two parts - the thigh and the drumstick. The drumstick is the lower portion of the leg.
One skinless, boneless chicken drumstick (96 g) contains:
- Calories: 149
- Protein: 23.2 g
- Carbs: 0 g
- Fat: 5.5 g
Per 3.5 oz. (100 g), chicken drumsticks have 155 calories, 24.2 g of protein, and 5.7 g of fat. Regarding calorie count, about 65% comes from protein, while 35% comes from fat.
Other Cuts of Chicken
Though breast, thighs, wings, and drumsticks are the most popular cuts of chicken, there are several others to choose from. Here are the calorie counts for some other cuts of chicken:
- Chicken tenderloins: 89 calories per 3.5 oz. (100 g)
- Back: 239 calories per 3.5 oz. (100 g)
- Dark meat: 178 calories per 3.5 oz. (100 g)
- Light meat: 153 calories per 3.5 oz. (100 g)
The Impact of Skin and Cooking Methods
While a skinless chicken breast is 284 calories with 80% protein and 20% fat, those numbers dramatically shift when you include the skin.
One boneless, cooked chicken breast with skin (196 g) contains:
- Calories: 386
- Protein: 58.4 g
- Fat: 15.2 g
In a chicken breast with skin, 61% of the calories come from protein, while 39% come from fat. Additionally, eating the skin adds nearly 102 calories.
Similarly, one chicken wing with skin (34 g) has 86 calories, compared to 43 calories in a skinless wing (21 g). Thus, 60% of the calories in chicken wings with skin come from fat, compared to 36% in a wing without skin.
So, if you’re trying to lose weight or reduce your fat intake, it may be best to opt for chicken without the skin to minimize calories and fat.
Chicken meat alone is relatively low in calories and fat compared to other meats. But once you start adding oil, sauce, batter, and breading, the calories can add up.
For example, a skinless, boneless, cooked chicken thigh (116 g) contains 208 calories and 9.5 g of fat. But a chicken thigh fried in batter contains even more - 238 calories and 14.2 g of fat.
Similarly, one boneless, skinless chicken wing (21 g) has 43 calories and 1.7 g of fat. However, a chicken wing glazed in barbecue sauce provides 61 calories and 3.7 g of fat. That’s comparable to a wing fried in a flour coating, which has 103 calories and 7.1 g of fat.
Therefore, cooking methods that add little fat, such as poaching, roasting, grilling, and steaming, are your best bet for keeping the calorie count low.
Nutritional Information for Chicken Thighs
Chicken thighs are considered an excellent source of protein. However, they are high in fat in comparison to other parts of the chicken like the breast.
Fat Content
A 6-ounce serving size of chicken thighs has about 26 grams of fat, out of which 7 grams are saturated fat. The recommended daily total fat intake for the average adult is around 70 grams, and the limit of saturated fat is around 20 grams.
Keto Compatibility
Yes, chicken thighs are keto-friendly. The ketogenic or keto diet primarily focuses on consuming high fat, moderate protein, and very low carbohydrate foods. With the high protein and fat content in chicken thighs, and virtually zero carbohydrates, they are compatible with a keto diet. However, just remember to account for any additional carbs if you're using any sauces or marinades.
Saturated Fat and Cholesterol
Yes, chicken thighs are high in saturated fat. An average serving of chicken thighs (about 6 ounces), with the skin, contains around 7g of saturated fat. The American Heart Association recommends a daily intake of less than 13g of saturated fat based on a 2,000 calorie diet.
Yes, chicken thighs are high in cholesterol. A 6oz serving of chicken thighs, with the bone and skin, contains around 216mg of cholesterol.
Potassium Content
No, chicken thighs are not high in potassium, but they do contain some. A serving of chicken thighs (6oz) typically contains around 434 mg of potassium, which contributes 9% of the recommended daily value (DV) for potassium. For reference, the daily recommended intake of potassium for an average adult is 4,700mg.