How many calories are in raw chicken breast?

Raw skinless chicken breast is 120 calories per 100g. A medium 6 oz breast (174g) is 209 calories and a large 8 oz breast (232g) is 278. A 4 oz portion, the usual recipe unit, comes to 136 calories.

Raw vs cooked chicken breast: which number should I log?

Either, as long as you stay consistent. Raw is 120 cal/100g and cooked is 165, because roasting drives off about a quarter of the weight as water and leaves the calories behind. A 174g raw breast and the 127g cooked breast it becomes are both 209 calories.

Why is raw chicken lower in calories than cooked?

It is not, per breast. It is lower per gram. Raw breast is 75% water by weight, and cooking evaporates a chunk of that, so the same 209 calories end up packed into 127g instead of 174g. Weighing cooked meat and logging raw numbers undercounts by about 27%.

How much protein is in raw chicken breast?

22.5g per 100g, so a medium 174g breast carries 39g of protein. The cooked figure of 31g per 100g is the same protein in a smaller package after water loss. Protein supplies 75% of raw chicken breast's calories.

Is raw chicken breast keto-friendly?

Yes. Chicken breast has 0g carbs raw or cooked, so it never counts against a carb limit. The catch is fat: at 2.6g per 100g it is one of the leanest cuts on the counter, so cook it in butter, olive oil or ghee to hit keto fat targets.

Is raw chicken breast good for weight loss?

Few foods do better. 100g of raw breast is 120 calories for 22.5g of protein and 2.6g of fat, so three quarters of its energy is protein. Raw pork chop is 138 cal/100g and raw chicken thigh 144, both leaner-looking on the label than they eat.

How much fat is in raw chicken breast?

2.6g per 100g, of which only 0.6g is saturated. Raw chicken thigh carries 7.9g of fat over the same weight, which is the entire difference between white and dark meat. Cholesterol is 73mg per 100g.

How much does a raw chicken breast weigh?

A boneless skinless breast usually runs 6 to 8 oz (174 to 232g), or 209 to 278 calories. Supermarket packs have drifted heavier over the years, so a single breast can top 10 oz. Weigh rather than count if the number matters.

How long does raw chicken breast keep?

One to two days in the coldest part of the fridge, and up to nine months frozen at 0°F. Store it on the bottom shelf so nothing drips onto food below, and cook to 165°F internal. Never rinse it, which only sprays bacteria around the sink.

All Foods

Calories in Raw Chicken Breast

USDA Verified · FDC 171077 · Aug 2026

136 calories

per 4 oz raw, boneless (113g)

22.5g

Protein

Carbs

2.6g

Fat

Fiber

Per 100g raw

Serving Sizes & Calories

Serving Size	Weight	Calories
3 oz raw, boneless	85g	102 cal
4 oz raw, bonelessStandard	113g	136 cal
100g raw	100g	120 cal
1 medium breast (6 oz raw)	174g	209 cal
1 large breast (8 oz raw)	232g	278 cal