Roasted chicken breast can describe several different foods: boneless skinless breast meat, a skin-on breast, a bone-in roasted breast, or meat removed from a whole roasted chicken.
For plain cooked skinless chicken breast, current mainstream references generally place protein around 31 to 32 grams per 100 grams, with calories around 165 kcal. But if you eat the skin, add oil or butter, or weigh a portion that still contains bone, the result changes significantly.
Use the calculator below to identify the food you actually ate.
What Kind of Roasted Chicken Breast Do You Have?
Select your preparation to see the recommended tracking rule:
Boneless Skinless Roasted Chicken Breast
100% edible cooked meat (~165 kcal, 31g protein, 3.6g fat per 100g). Weigh your cooked portion and multiply directly by the baseline reference.
What Our Plain Roasted Reference Means
Roasted Chicken Breast at a Glance
For plain roasted skinless chicken breast meat, the baseline reference values per 100 grams are:
These figures describe plain skinless breast meat and do not automatically include skin-on fat (~197 kcal per 100g), bone weight, butter basters, or gravies.
Calculate Roasted Chicken Breast Nutrition
Enter your weighed portion, choose skin and bone status, and compute exact macros:
Calculated Portion: 180 g roasted chicken breast
Data type: Calculated value scaled mathematically from USDA FoodData Central roasted reference (FDC ID 171534 / 171533).
Roasted Chicken Breast Nutrition Facts per 100g
Below is the reference nutrition profile for plain cooked roasted 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 |
Roasted Chicken Breast Nutrition by Weight
Quick lookup table mathematically scaled from the USDA roasted skinless reference:
| Cooked Roasted 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 |
Start With the Part You Actually Ate: Skin and Bone Rules
Before calculating roasted chicken nutrition, answer two core questions:
- Did you eat the skin? If no, use a meat-only reference. If yes, use a meat-and-skin reference.
- Did your scale weight include the bone? If yes, do not apply meat-only calories to the entire weight. Subtract the leftover bone and refuse after eating.
Skin-On vs Skinless Roasted Chicken Comparison
Direct 100g comparison between skinless and skin-on roasted breast:
| Nutrient (per 100g) | Skinless Roasted Meat | Meat + Skin Roasted |
|---|---|---|
| Calories | 165 kcal | 197 kcal (+19%) |
| Protein | 31.0 g | 29.8 g |
| Total Fat | 3.6 g | 7.8 g (+117%) |
| Saturated Fat | 1.0 g | 2.2 g |
| Sodium | 74 mg | 71 mg |
Why Does Roasted Chicken Have More Protein per 100g Than Raw Chicken?
As chicken roasts in the oven, moisture evaporates from the meat. The finished breast weighs less than it did raw. As a result, 100 grams of roasted chicken contains less water and more concentrated chicken tissue than 100 grams of raw chicken (~31g vs ~22.5g protein). Roasting did not create extra protein; it simply changed the concentration per unit of finished weight.
Calculate Your Own Roasting Yield
Use your kitchen scale to measure cooking yield for your roasted batch:
Rack vs Pan Roasting and Pan Drippings
A roasting rack allows rendered juices and fat to drip away into the bottom pan rather than remaining in contact with the underside of the meat. If pan drippings are discarded, do not count that liquid toward your chicken portion. If they are incorporated into gravy, jus, or pan sauce, calculate the sauce as a separate recipe component.
Olive Oil, Butter, Marinades and Sauces
When oil or butter is applied during roasting, some fat remains on the finished food while some remains in the roasting pan. For sweet glazes or barbecue rubs, track carbohydrates and sugars separately from plain breast meat.
What About Breast Meat From a Whole Roasted Chicken?
When carving breast meat from a whole bird, separate and weigh the edible breast meat directly. If a whole roast chicken yields 395g total breast meat (right + left breast) and you eat 158g, you consumed 40% of the bird's breast portion. This is far more precise than logging a generic "half breast".
Roasted vs Baked, Grilled, and Fried Chicken
Direct comparison of preparation methods per 100 grams edible portion:
| Metric (per 100g) | Plain Roasted | Plain Baked | Plain Grilled | Breaded Fried |
|---|---|---|---|---|
| Calories | 165 kcal | 165 kcal | 151 kcal | 260 kcal |
| Protein | 31.0 g | 31.0 g | 30.5 g | 19.5 g |
| Total fat | 3.6 g | 3.6 g | 3.2 g | 14.5 g |
| Carbohydrate | 0.0 g | 0.0 g | 0.0 g | 13.0 g |
| Sodium | 74 mg | 74 mg | 74 mg | 540 mg |
How to Track a Roasted Chicken Batch for Meal Prep
Suppose you start with 1,400g raw edible breast meat (plus any added seasoning/oil) and finish with 1,000g cooked edible meat. If your portion is 250g, you ate exactly 25% of the total cooked batch (250 ÷ 1,000 = 0.25).
Cook Roasted Chicken Breast Safely
USDA FSIS Safe Minimum Temperature: 165°F / 73.9°C
Important Safety Note: While USDA lists 145°F for certain red meat roasts, that lower temperature does not apply to poultry. Always verify with a digital food thermometer inserted into the thickest part of the chicken breast to confirm at least 165°F / 73.9°C.
How We Source Roasted Chicken Nutrition
Our hierarchy for roasted chicken data:
- Generic plain roasted breast: USDA FoodData Central (FDC ID 171534 meat-only, FDC ID 171533 meat-and-skin).
- Commercial rotisserie/packaged chicken: Official manufacturer/retailer Nutrition Facts panel.
- Homemade recipes: Calculated from raw ingredients and measured edible cooked yield.
Frequently Asked Questions
How many calories are in 100g of roasted chicken breast?
Current general cooked skinless breast references are around 165 to 166 calories per 100 g, and our production page uses the exact USDA FoodData Central roasted-breast record (165 kcal per 100 g) as its source of truth.
How much protein is in 100g of roasted chicken breast?
Current cooked skinless chicken-breast references generally provide around 31 to 32 grams of protein per 100 grams (our USDA baseline is 31.0 g per 100 g).
Does eating chicken skin increase fat?
Yes. A current USDA-derived reference for roasted breast with skin reports approximately 6.6 g fat per 85 g serving (about 7.8 g fat and 197 calories per 100 g), illustrating why skin status changes the final nutrition profile.
Does the bone count toward chicken calories?
Not when the bone is discarded. Use edible meat weight rather than applying meat-only nutrition to the full bone-in scale weight.
Should I weigh roasted chicken with or without the bone?
Edible meat weight is the most direct basis. If you only have whole-piece weight, weigh the leftover bone and refuse afterward and subtract it.
Do chicken drippings count?
Yes when you consume them in gravy, jus or sauce. If they are discarded, don't automatically assign all of them to the chicken portion.
Does roasting add calories?
Roasting itself does not create calories. Added oil, butter, sauce, skin and other ingredients can change the finished food.
Is roasted chicken the same as baked chicken?
The methods overlap, but this site separates their intent: baked focuses on simpler boneless oven cooking, while roasted focuses on skin, bone, drippings and roast yield.
Does roasted chicken contain carbs?
Plain roasted chicken breast contains essentially no meaningful carbohydrate. Sauces, glazes and breading can add carbohydrates.
What temperature should roasted chicken breast reach?
USDA FSIS recommends 165°F / 73.9°C for poultry, including chicken breasts.
Continue Reading
Bone-In Chicken Breast Nutrition →
Calculate edible meat when a roasted portion includes bone.
Baked Chicken Breast Nutrition →
Use this for simple boneless oven-cooked meal-prep breasts.
Grilled Chicken Breast Nutrition →
Compare roasting with direct-heat grilling.
Rotisserie Chicken Breast Nutrition →
Use this for store-bought or spit-roasted chicken.