Chicken is one of the most popular and versatile ingredients used in cooking. It’s a lean source of protein that’s low in fat and calories compared to other meats like beef or pork. Chicken can be prepared in many different ways – baked, grilled, sautéed, or used in soups, salads, sandwiches and more. When tracking calories and macronutrients, it’s useful to know the calorie and nutrient information for different cuts and preparations of chicken. This allows you to accurately track calories and nutrients when meal planning and prepping. In this article, we’ll specifically look at the calorie and nutrient profile of chopped, cooked chicken breast.
Calories in Chopped, Cooked Chicken Breast
Chicken breast is one of the leanest parts of the chicken. Skinless, boneless, chopped chicken breast contains the following nutrients per 1 cup serving (140g):
| Calories | 231 |
| Protein | 43g |
| Fat | 3.6g |
| Carbohydrates | 0g |
As you can see, a 1 cup serving of chopped, cooked chicken breast contains 231 calories. It’s also packed with 43g of protein and very little fat or carbs. The high protein content makes it great for building muscle, maintaining muscle mass, and keeping you full.
The exact calorie count may vary slightly depending on how the chicken is prepared. If the chicken is grilled, roasted or baked with no added oils or fats, the calorie count should match the values above very closely. If the chicken is sautéed or cooked with added oils, the calorie count may be slightly higher due to the added fats. However, chicken breast is still a lean choice compared to fattier cuts like chicken thighs.
Comparing Calories in Chicken Breast to Other Cuts
Looking at other common cuts and preparations can give you a better idea of the calorie differences:
| Chicken Cut/Type | Calories per 1 cup cooked |
| Boneless skinless chicken breast | 231 calories |
| Chicken thigh with skin | 283 calories |
| Chicken thigh without skin | 238 calories |
| Chicken drumstick with skin | 276 calories |
| Chicken drumstick without skin | 249 calories |
| Ground chicken (minced) | 277 calories |
As you can see, skinless chicken breast contains the fewest calories per serving compared to other chicken cuts. Thighs, drumsticks and minced chicken are slightly higher in calories, especially when prepared with the skin on.
So if you’re aiming for maximum leanness and the lowest calorie option, chicken breast is the best bet. However, don’t be afraid of the slightly fattier thigh or drumstick meat once in awhile – the difference is under 100 calories per serving which is pretty minor in the grand scheme of your daily diet.
Calorie Factors
There are a few factors that affect the calorie content in chicken:
Meat to Bone Ratio
Chicken breast contains very little bone compared to cuts like drumsticks or thighs. Since bone is indigestible and contains no calories or protein, cuts with a higher meat to bone ratio (like breast) will contain more calories and protein per ounce.
Skin
Chicken skin contains a high amount of fat. Leaving the skin on chicken can increase the calorie count by up to 30-40% compared to skinless cuts. Go skinless when possible to get the leanest nutrition stats.
Cooking Method
Fried chicken or chicken cooked in high fat oils/butters absorbs more calories during cooking. Opt for drier cooking methods like grilling, roasting, baking or poaching to minimize added fats.
Part Size
Larger chicken parts like a whole breast contain more calories than smaller chopped or cut pieces. For example, a whole medium chicken breast may have 140 calories whereas 1 cup of chopped breast has about 231 calories. Pay attention to weights and portion sizes for accuracy.
Additions
Ingredients added to chicken like breading, batter, marinades or flavor sauces also increase the calorie count. Plain chicken has the lowest amount of calories.
Daily Calorie Needs
When determining how chicken fits into your daily calorie intake, it helps to know your calorie needs. Here’s a general guide based on sex and activity level:
| Group | Daily Calorie Needs |
| Sedentary women | 1,600 – 2,000 |
| Moderately active women | 2,000 – 2,400 |
| Active women | 2,400 – 2,800 |
| Sedentary men | 2,000 – 2,600 |
| Moderately active men | 2,600 – 3,000 |
| Active men | 3,000 – 3,600 |
Based on these estimates, a 1 cup serving of chicken breast would provide about 10-15% of your daily calorie needs. For active individuals or athletes with higher calorie needs, chicken breast works perfectly as a lean protein source that helps meet daily protein targets without too many additional calories.
Those with lower calorie needs can still enjoy chicken breast in proper portion sizes along with ample fruits, vegetables and whole grains to make up the rest of the calorie target.
High Protein Benefits
Chicken breast contains a high amount of protein without excess calories or fat. Some benefits of high protein foods like chicken breast include:
Muscle Growth and Maintenance
Protein is essential for building and maintaining muscle mass. Active individuals trying to gain muscle strength and size benefit from the protein in chicken breast.
Increased Fullness
High protein foods increase satiety hormones and help you stay fuller longer compared to carbs or fat alone. Eating protein-rich foods can potentially decrease calorie intake later in the day.
Stable Energy Levels
Unlike simple carbs, protein provides steady energy levels that are not tied to spikes or drops in blood sugar. The protein in chicken can help maintain stable energy.
Portion Control
Since protein is satiating, it can help with portion control and reducing overeating or snacking between meals. Eating adequate protein at meals makes it easier to stay within your daily calorie needs.
As long as calories are controlled for, chicken breast offers maximum nutrition in the form of lean protein, with numerous potential benefits. It can easily be incorporated into most eating patterns like low-carb, paleo, clean eating and more.
Easy Meal Ideas
Chicken breast works great in almost any dish you can imagine. Try it in any of these easy meals:
Salads
Top your favorite salad with grilled, baked or shredded chicken breast. Combine it with veggies, nuts, cheese, whole grains like quinoa and a light dressing.
Wraps and Sandwiches
Use chopped chicken in wraps, pitas, sandwiches or lettuce wrap tacos along with veggies and condiments like mustard or hummus.
Soups and Chilis
Shredded chicken breast is perfect in soups, stews and chilis. Try it in tomato-based, creamy or broth-style soups.
Casseroles and Bakes
Incorporate chicken into casseroles, pasta bakes, enchiladas or layered lasagnas for a protein boost.
Curries and Stir-fries
Stir-fry sliced chicken breast with your favorite veggies and seasonings or use it in curries served over rice.
Snacks
Slice chicken breast thinly for snackable protein-packed roll-ups with cheese and veggies.
Conclusion
In summary, a 1 cup serving of chopped, cooked chicken breast contains about 231 calories and 43g of protein. It’s one of the leanest protein options compared to other chicken cuts or types of meat.
Chicken breast offers a high protein meal or snack option to help meet daily protein needs, maintain energy levels, control portions and gain/maintain muscle mass. It can easily be incorporated into various healthy recipes and meal preps throughout the week. Monitoring portion sizes for chopped chicken breast makes it easy to reach your calorie and nutrition goals.