If you weighed your chicken after baking, use a cooked oven-prepared chicken reference rather than raw chicken nutrition.
A commonly used USDA roasted chicken-breast reference provides about 165 calories, 31 grams of protein and 3.6 grams of fat per 100 grams of cooked breast meat. But that number describes a specific plain cooked reference, not every chicken breast that comes out of an oven.
Your final nutrition can change with skin, cooking oil, butter, marinades, sauces, added broth, moisture loss, and the finished weight of the breast after cooking. Use the calculator below for the cooked portion you actually measured.
What This Reference Describes
We use "baked" for the user-facing cooking method while clearly identifying the exact USDA dry-heat/roasted source terminology used underneath.
Baked Chicken Breast Nutrition at a Glance
For plain oven-baked, boneless, skinless chicken breast, the baseline reference values are:
USDA's poultry nutrition material lists roasted/dry-heat cooked chicken breast as a distinct prepared reference. These baseline values describe plain meat and do not automatically include olive oil, butter, barbecue sauces, or breading.
Calculate Nutrition for Your Baked Chicken Breast
Enter the cooked weight you actually measured on your kitchen scale:
Calculated Portion: 170 g baked chicken breast
Data type: Calculated value scaled mathematically from USDA FoodData Central reference (FDC ID 171534).
Baked Chicken Breast Nutrition Facts per 100g
Below is the reference nutrition profile for plain cooked oven-baked boneless, skinless chicken breast:
| Nutrient | Amount per 100 g | % Daily Value | Data Classification |
|---|---|---|---|
| Calories | 165 kcal | - | verified |
| Protein | 31 g | 62% | verified |
| Total fat | 3.6 g | 5% | verified |
| Saturated fat | 1 g | 5% | verified |
| Carbohydrate | 0 g | 0% | verified |
| Dietary fiber | 0 g | 0% | verified |
| Sugars | 0 g | 0% | verified |
| Cholesterol | 85 mg | 28% | verified |
| Sodium | 74 mg | 3% | verified |
| Potassium | 256 mg | 5% | verified |
| Phosphorus | 228 mg | 18% | verified |
| Selenium | 27.6 mcg | 50% | verified |
| Niacin (Vitamin B3) | 13.7 mg | 86% | verified |
| Vitamin B6 | 0.6 mg | 35% | verified |
| Vitamin B12 | 0.34 mcg | 14% | verified |
| Iron | 0.43 mg | 2% | verified |
| Zinc | 0.8 mg | 7% | verified |
Baked Chicken Breast Calories and Protein by Weight
Quick lookup table mathematically scaled from the USDA baked reference:
| Cooked Baked Portion | Calories | Protein | Total Fat |
|---|---|---|---|
| 1 oz / 28 g | 46 kcal | 8.7 g | 1.0 g |
| 3 oz / 85 g | 140 kcal | 26.3 g | 3.1 g |
| 4 oz / 113 g | 186 kcal | 35.0 g | 4.1 g |
| 5 oz / 142 g | 234 kcal | 44.0 g | 5.1 g |
| 6 oz / 170 g | 281 kcal | 52.7 g | 6.1 g |
| 8 oz / 227 g | 375 kcal | 70.4 g | 8.2 g |
| 100 g | 165 kcal | 31.0 g | 3.6 g |
| 150 g | 248 kcal | 46.5 g | 5.4 g |
| 200 g | 330 kcal | 62.0 g | 7.2 g |
| 250 g | 413 kcal | 77.5 g | 9.0 g |
Values describe plain oven-baked chicken breast and are rounded for practical meal logging.
Why Does Baked Chicken Have More Protein per 100g Than Raw Chicken?
The main reason is water loss. Raw chicken contains roughly 74% moisture. As it bakes in the oven, water evaporates from the meat, and the finished breast becomes lighter.
The oven did not create extra protein; rather, 100 grams of cooked meat represents more starting raw chicken meat than 100 grams of raw chicken does. That is why cooked chicken references commonly show around 31 grams of protein per 100 grams while raw chicken breast is closer to 22.5 grams.
Should You Weigh Chicken Before or After Baking?
Weighed after baking? Use cooked oven-prepared nutrition.
Don't weigh 170 grams of baked chicken and then log 170 grams using a raw database entry. Those two weights do not represent the same original amount of meat.
How Much Weight Does Chicken Breast Lose When Baked?
There is no single universal percentage. Cooking yield varies depending on breast thickness, starting moisture, oven temperature, total cooking time, final internal temperature, covered vs uncovered cooking, and resting duration. If you want precise tracking, calculate your batch yield.
Calculate Your Own Baking Yield
Use your own kitchen scale measurements to determine your batch yield percentage:
Does Covering Chicken While Baking Matter?
Covering chicken with foil or a casserole lid traps evaporating steam, altering moisture retention compared to chicken exposed to dry oven air. While covering affects the finished cooked weight and per-100g concentration, it does not add or remove calories from the piece of chicken itself.
Does Baking Temperature or Cooking Time Change Calories and Protein?
Baking at 350°F versus 425°F does not create or destroy calories. However, higher temperatures and longer cooking times increase moisture loss, resulting in a lighter finished breast where calories and protein appear more concentrated per 100 grams.
Olive Oil, Butter, Marinades and Sauces
When oil or butter is brushed on chicken before baking, some fat remains on the finished food. However, do not assume every gram added to a baking dish was consumed; some remains in pan drippings. For sauces (barbecue, teriyaki, honey mustard), count sugars, carbs, and sodium separately from the plain breast meat.
What If I Bake Chicken Breast With the Skin On?
If you eat the baked skin, use a meat-and-skin reference: an 85g roasted breast with skin contains approximately 166 calories, 25g protein, and 6.6g fat. If you bake with skin attached but discard it before eating, use the meat-only baseline.
Baked vs Grilled and Fried Chicken Breast
Direct comparison of cooking methods per 100 grams edible portion:
| Metric (per 100g) | Plain Baked | Plain Grilled | Breaded Fried |
|---|---|---|---|
| Calories | 165 kcal | 151 kcal | 260 kcal |
| Protein | 31.0 g | 30.5 g | 19.5 g |
| Total fat | 3.6 g | 3.2 g | 14.5 g |
| Carbohydrate | 0.0 g | 0.0 g | 13.0 g |
| Sodium | 74 mg | 74 mg | 540 mg |
How to Track Baked Chicken for Meal Prep
For weekly meal prep, using the batch method is simple: calculate the total raw chicken macros (and any added oil). After baking, weigh the entire cooked batch. If you eat 186g out of a 930g cooked batch, log exactly 20% of the entire recipe (186 ÷ 930 = 0.20).
Cook Baked Chicken Breast Safely
USDA FSIS Safe Minimum Temperature: 165°F / 73.9°C
Always verify with a digital food thermometer inserted into the thickest part of the chicken breast. Safely cooked chicken can sometimes have a pink tint, so temperature is the only reliable safety test.
How We Source Baked Chicken Nutrition
Our hierarchy for oven-cooked chicken data:
- Generic plain baked chicken: USDA FoodData Central (FDC ID 171534 roasted reference baseline).
- Packaged frozen chicken fillets: Official product Nutrition Facts panel.
- Restaurant baked chicken: Official published restaurant nutrition disclosures.
Frequently Asked Questions
How many calories are in 100g of baked chicken breast?
A common USDA roasted cooked breast reference provides approximately 165 calories per 100 grams of cooked breast meat. The exact value can vary with preparation and source record.
How much protein is in 100g of baked chicken breast?
The same reference provides approximately 31 grams of protein per 100 grams.
How much protein is in 200g of baked chicken breast?
Using approximately 31 grams per 100 grams, 200 grams provides about 62 grams of protein. This is a calculated value.
How many calories are in 6 oz of baked chicken breast?
Six ounces is about 170 grams. Using 165 calories per 100 grams gives approximately 281 calories, before oil or sauce.
Does baking chicken add calories?
Baking alone doesn't automatically add calories. Water loss concentrates calories per 100 grams, while ingredients such as oil, butter and sauce can add calories.
Does baked chicken have carbs?
Plain baked chicken breast contains essentially no meaningful carbohydrate. Breading, sauces and marinades can change that.
Should I weigh chicken raw or baked?
Either is fine if the nutrition entry matches the state you measured. Raw weight uses raw data; baked weight uses cooked data.
How much weight does chicken lose while baking?
There is no universal percentage. Thickness, temperature, cooking time, final temperature and moisture all affect cooking yield.
Is baked chicken healthier than grilled chicken?
Neither is universally better. Compare the actual preparation, added ingredients and same-weight nutrition values.
What temperature should baked chicken reach?
USDA FSIS recommends 165°F / 73.9°C in the thickest part of the breast, measured with a food thermometer.
Continue Reading
Grilled Chicken Breast Nutrition →
Compare grilling with oven cooking.
Raw Chicken Breast Nutrition →
Use this when your chicken is weighed before baking.
Cooked Chicken Breast Nutrition →
Understand why baking changes per-100g values.
Chicken Breast Nutrition Calculator →
Calculate cooking yield from your own measured weights.