Low in fat but packed with protein, chicken breast is an excellent choice for weight loss and a healthy diet.
According to the United States Department of Agriculture (USDA), one 120g serving of boneless, skinless chicken breast has 193 calories, with 36 grams of protein, 4 grams of fat, and zero carbs.
“As long as you’re eating the breast meat, chicken is considered a lean meat,” says Emily Tills, M.S., R.D.N., C.D.N. “Chicken is a great protein option — lean, cheap, and readily available.”
When it comes to chicken breast, calories and nutritional content will depend on how you cook it and whether or not you eat the skin (which contains a good deal of fat).
Poaching, baking, roasting, and broiling boneless, skinless chicken breasts are the healthiest options; frying even boneless, skinless breasts in oil, can add significant calories and fat.
Read on for a caloric breakdown of the different preparations of chicken breasts, wings, and thighs.
Baked Chicken Breast Calories
1 medium breast, boneless with skin (130g): 250 calories, 34 grams protein, 11 grams fat
Fried Chicken Breast Calories
1 medium breast, boneless, skinless, and no coating (120g): 211 calories, 36 grams protein, 7 grams fat
Not all parts of the chicken are created equal nutritionally. Chicken wings can really rack up the fat and calories.
Wings offer just over 1 ounce of meat, so the difference between a single baked and fried wing is small (but who eats just one)?
The differences will add up depending on how many wings you consume in a single sitting, so baking is your best bet
Baked Chicken Wing Calories
1 drummette (22 g): 55 calories, 5 grams protein, 4 grams fat
1 wing (35 g): 88 calories, 8 grams protein, 6 grams fat
Fried Chicken Wing Calories
1 drummette (22 g): 63 calories, 4 grams protein, 4 grams fat
1 wing (55 g): 158 calories, 11 grams protein, 11 grams fat
Chicken thighs are juicier but also more caloric than chicken breast. If you choose this part of the chicken, we recommend baking.
Baked Chicken Thigh Calories
1 large thigh, with skin (105 g): 243 calories, 24 grams protein, 15 grams fat
1 large thigh, skinless (90g): 160 calories, 22 grams protein, 7 grams fat
Fried Chicken Thigh Calories
1 small thigh, with skin (100 g): 271 calories, 19 grams protein, 19 grams fat
1 medium thigh, skinless (100 g): 230 calories, 20 grams protein, 14 grams fat