Chicken breast is a staple for good reason: it’s lean, versatile, and cooks quickly. This article breaks down the calories in 100g of chicken breast, both raw and cooked, and explains how cooking method affects the final count. You’ll also find a simple, foolproof recipe for juicy, perfectly cooked chicken breast that you can use in salads, sandwiches, or as a main dish.
Ingredients
- 4 boneless, skinless chicken breasts (about 6 oz / 170 g each)
- 1 tablespoon (15 ml) olive oil
- 1 teaspoon (5 g) salt
- 1/2 teaspoon (1 g) black pepper
- 1/2 teaspoon (1 g) garlic powder (optional)
- 1/2 teaspoon (1 g) paprika (optional)
Instructions
- Preheat your oven to 425°F (220°C). If using a meat thermometer, have it ready.
- Pat the chicken breasts dry with paper towels. This helps them brown better.
- In a small bowl, mix the salt, pepper, garlic powder, and paprika. Rub the mixture evenly over both sides of each breast.
- Heat the olive oil in an oven-safe skillet over medium-high heat. When the oil shimmers, place the chicken in the skillet. Sear for 2-3 minutes per side, until golden brown.
- Transfer the skillet to the preheated oven. Bake for 15-18 minutes, or until the internal temperature reaches 165°F (74°C) as measured with a food thermometer inserted into the thickest part of the breast. (USDA FSIS safe minimum internal temperature for poultry is 165°F / 74°C.)
- Remove from the oven and let the chicken rest for 5 minutes before slicing. This allows the juices to redistribute, keeping the meat moist.
Tips
- Pound to even thickness: If your chicken breasts are uneven, place them between two pieces of plastic wrap and pound to an even 1-inch thickness. This ensures they cook evenly and don’t dry out.
- Don’t overcook: The #1 mistake is overcooking. Use a meat thermometer and pull the chicken at 165°F (74°C). It will continue to cook slightly as it rests.
- Substitute oil: You can use any neutral oil like canola or avocado oil. Butter adds flavor but burns at high heat, so if using butter, mix it with oil or use clarified butter.
- Storage: Cooked chicken breast can be stored in an airtight container in the refrigerator for up to 4 days. It also freezes well for up to 3 months.
Serving Suggestions
Slice the chicken and serve over a green salad, in a whole-wheat wrap with hummus and veggies, or alongside roasted vegetables and quinoa. It also makes a great topping for pasta or grain bowls.
Variations
- Lemon Herb: Add 1 tablespoon (15 ml) lemon juice and 1 teaspoon dried thyme to the seasoning mix.
- Spicy: Add 1/2 teaspoon cayenne pepper or chili powder to the rub.
- Marinated: Soak the chicken in a simple marinade of olive oil, lemon juice, garlic, and herbs for 30 minutes before cooking (add 30 minutes to prep time).
Storage and Reheating
Refrigerate leftover chicken within 2 hours of cooking. It will keep for 3-4 days. For longer storage, wrap tightly and freeze for up to 3 months. To reheat, place in a 350°F (175°C) oven for 10 minutes, or microwave on medium power in 30-second intervals until warmed through. Reheat leftovers to an internal temperature of 165°F (74°C).
Frequently Asked Questions
How many calories are in 100g of raw chicken breast?
Raw, boneless, skinless chicken breast has about 120 calories per 100g. This is for the raw meat only, without any added oil or seasoning.
How many calories are in 100g of cooked chicken breast?
Cooked chicken breast (roasted or baked, without skin) has about 165 calories per 100g. The increase is because water evaporates during cooking, concentrating the nutrients and calories.
Does the cooking method change the calorie count?
Yes. Frying adds oil, which increases calories. Grilling, baking, or poaching add no extra calories if you don’t add fat. For example, 100g of fried chicken breast can be around 200 calories or more.
Should I weigh chicken raw or cooked?
For accurate calorie tracking, weigh it raw. The nutrition labels on raw meat are based on raw weight. If you weigh cooked, you’ll need to adjust for water loss.
Is chicken breast the lowest-calorie part of the chicken?
Yes, chicken breast is the leanest cut, with fewer calories and less fat than thighs or drumsticks. A 100g serving of skinless chicken thigh has about 179 calories cooked.
Can I eat chicken breast every day?
Yes, chicken breast is a healthy, lean protein that can be part of a daily diet. However, variety is good for nutrient diversity, so consider rotating with fish, beans, or tofu.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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