Calories in a Greggs Chicken Bake
A Greggs Chicken Bake is 420 calories. That is one bake of 150.4 g straight out of the hot cabinet, or 279 kcal per 100 g. Gram for gram it is the lightest thing on that shelf, which is the opposite of what most people assume about the pastry with the cream sauce inside it.
You'd need to walk about 84 minutes to burn the 420 calories in one 150.4 g bake.
How long does it take to burn off a Greggs Chicken Bake?
One 150.4 g bake is 420 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 420 kcal |
|---|---|
| Walking, brisk | 1 hr 24 min |
| Cycling, moderate | 52 min |
| Swimming, moderate | 1 hr |
| Jogging | 49 min |
| Weight training, moderate | 1 hr 33 min |
Times are for a 154 lb (11 st) adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (150.4 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken Bake nutrition
- The hot cabinet, ranked two ways
- Saturates: 70% of a day in one hand
- Protein per calorie
- Salt, and what a second item does
- The sugar surprise
- Most popular Greggs products in the United Kingdom
- FAQ
Chicken Bake nutrition
These are the manufacturer's own figures for a standard 150.4 g bake, current for August 2026.
| Nutrient | Per bake (150.4 g) | Per 100 g | RI%* |
|---|---|---|---|
| Energy | 420 kcal / 1,751 kJ | 279 kcal / 1,164 kJ | 21% |
| Protein | 13 g | 8.8 g | 26% |
| Carbohydrates | 30 g | 20 g | 12% |
| – of which sugars | 1.2 g | 0.8 g | 1% |
| Fat | 27 g | 18 g | 39% |
| – of which saturates | 14 g | 9.2 g | 70% |
| Fibre | 1.5 g | 1.0 g | – |
| Salt | 1.8 g | 1.2 g | 30% |
*RI% = one bake's share of an adult's daily reference intake, based on 2,000 kcal.
Only one row in that table is dramatic, and it is not the energy row. Four hundred and twenty calories is a normal lunch. Fourteen grams of saturated fat, from a single item eaten with one hand, is not a normal anything.
The rest reads as you would expect from puff pastry with a creamy filling: 27 g of fat doing most of the work, 30 g of carbohydrate from the layers, and 13 g of protein arriving with the chicken.
The hot cabinet, ranked two ways
Greggs publishes per item, which is the honest way to sell food but a misleading way to compare recipes, because the bakes are not the same size. Here they are both ways.
| Item | Weight | Per item | Per 100 g | Saturates | Salt |
|---|---|---|---|---|---|
| Katsu Chicken Bake | 153.88 g | 442 kcal | 287 kcal | 14 g | 1.7 g |
| Cheese & Onion Bake | 141.4 g | 436 kcal | 308 kcal | 16 g | 1.6 g |
| Chicken Bake | 150.4 g | 420 kcal | 279 kcal | 14 g | 1.8 g |
| Steak Bake | 136.4 g | 411 kcal | 301 kcal | 13 g | 1.4 g |
| Sausage Roll | 103 g | 348 kcal | 338 kcal | 11 g | 1.5 g |
The two rankings disagree, and the disagreement is the whole point of this section.
By item the order is Katsu 442, Cheese & Onion 436, Chicken 420, Steak 411, Sausage Roll 348. By density it reverses almost completely: Sausage Roll 338, Cheese & Onion 308, Steak 301, Katsu 287, Chicken 279.
The Chicken Bake is the least calorie-dense item in the cabinet and the third-heaviest by item. Both statements are true at once, because it is one of the larger objects on the shelf. The Sausage Roll is the lightest thing you can buy at 348 kcal and the richest recipe by a distance at 338 kcal per 100 g. It is small, not lean.
Our take: if you want the smallest number on the receipt, the Steak Bake at 411 is fractionally lighter than the Chicken Bake. If you want the most food for the calories, the Chicken Bake wins outright, and it is not close.
Saturates: 70% of a day in one hand
Fourteen grams of saturated fat. The adult daily reference intake is 20 g, so one Chicken Bake accounts for 70% of it before you have eaten anything else that day.
Verified nutrition data
Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →
| Greggs item | Saturates per item | Share of 20 g |
|---|---|---|
| Cheese & Onion Bake | 16 g | 80% |
| Chicken Bake | 14 g | 70% |
| Katsu Chicken Bake | 14 g | 70% |
| Steak Bake | 13 g | 65% |
| Sausage Roll | 11 g | 55% |
Puff pastry is the reason, not the filling. Laminated pastry is sheets of dough with butter or a hard fat folded between them, dozens of layers deep, and that fat is what produces the flake. The Cheese & Onion version adds more saturated fat on top of it, which is how a vegetarian bake ends up as the heaviest row in the table.
The NHS guidance on fats sets the adult reference for saturates at 20 g a day. If you eat a bake at lunch, the rest of the day has 6 g to play with, which is roughly a cheese sandwich.
None of these figures make a bake an unreasonable lunch. They do make it a lunch worth planning the rest of the day around, in a way that a 420 kcal number on its own never signals.
Protein per calorie
Thirteen grams of protein for 420 calories works out at 3.1 g per 100 kcal. The Cheese & Onion Bake manages 8.6 g of protein for 436 calories, which is 2.0 g per 100 kcal.
So the Chicken Bake buys around half again as much protein per calorie as the vegetarian option, and does it while carrying 2 g less saturated fat. If protein is what you are counting, that is a clear result within the range.
Greggs publishes protein for the rest of the range too: 15 g in the Steak Bake, 15 g in the Katsu Chicken Bake and 9.2 g in the Sausage Roll. Ranked per calorie the Steak Bake leads on 3.6 g per 100 kcal, the Katsu follows on 3.4, the Chicken Bake on 3.1, and the Sausage Roll trails on 2.6.
Set against food from anywhere else, 3.1 g of protein per 100 kcal is modest. A scotch egg or a portion of chicken does better on that measure without much effort. A bake is pastry with protein in it, which is a fair description of most things sold warm at a till.
Salt, and what a second item does
The Chicken Bake carries 1.8 g of salt, the highest figure in the cabinet, and 30% of the 6 g adult daily maximum the NHS sets. The Steak Bake is the lowest at 1.4 g.
That ranking is worth knowing because it runs the other way from the calories. The item with the fewest calories per 100 g is the one with the most salt, and nothing on the packaging makes that visible at the counter.
Add a bag of crisps or a portion of chips alongside it and the salt total for one lunch moves into the region of the whole day's allowance. Two bakes, which is a genuinely common order, is 3.6 g of salt and 28 g of saturated fat, the latter being 140% of the daily reference intake.
One bake is a lunch. Two is a decision.
The sugar surprise
1.2 g of sugar in a whole Chicken Bake. Per 100 g that is 0.8 g, and against the 90 g daily reference intake for sugars it rounds to 1%.
For a food bought at a bakery counter that is remarkable. Almost everything else on the shelf at Greggs is either a sweet item or a bread product with sugar in the dough, and the savoury bakes sit outside that entirely.
Which is a useful reframing of what this food actually is. The Chicken Bake is a fat-and-flour product, not a sugar one, and if the thing you are managing this week is sugar rather than calories it is one of the few items in a bakery that costs you nothing at all. Saturated fat is where it takes its payment instead.
A cottage pie or a samosa makes a reasonable comparison if you want the same hot savoury shape with a different fat profile.
Most popular Greggs products in the United Kingdom
Ranked by how widely each product appears among foods sold in the United Kingdom, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each label.
| Product | Calories (per 100 g) |
|---|---|
| Greggs Chicken Bake | 281 kcal |
| Greggs Cornish Pasty | 284 kcal |
| Greggs Steak Bake | 310 kcal |
| Greggs Sausage Roll | 319 kcal |
| Greggs Tandoori Chicken Baguette | 217 kcal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels.
Greggs Chicken Bake FAQs
How many calories in a Greggs Chicken Bake?
420 calories for one 150.4 g bake, which is 279 kcal per 100 g. It also carries 27 g of fat, 14 g of saturates, 30 g of carbohydrate, 13 g of protein and 1.8 g of salt. That is 21% of an adult's daily energy reference intake.
How many calories in a Greggs Steak Bake?
411 calories for a 136.4 g bake, or 301 kcal per 100 g. It is the lightest of the four hot bakes by item and the third densest by weight. Salt is 1.4 g, the lowest in the cabinet, and saturates are 13 g, or 65% of the daily reference intake.
How many calories in a Katsu Chicken Bake?
442 calories for a 153.88 g bake, which is 287 kcal per 100 g. It is the heaviest single item among the hot bakes, mainly because it is also the largest. Saturates are 14 g and salt 1.7 g, both close to the standard Chicken Bake.
How many calories in a Greggs sausage roll?
348 calories for a 103 g roll. That is the smallest number on the hot counter and the highest density on it, at 338 kcal per 100 g. Saturates are 11 g, or 55% of the daily reference intake, and salt is 1.5 g.
How much protein is in a Greggs Chicken Bake?
13 g per bake, which is 26% of an adult's daily reference intake and works out at 3.1 g of protein per 100 kcal. The Cheese & Onion Bake gives 8.6 g for 436 calories, or 2.0 g per 100 kcal, so the chicken version is the better protein buy of the two.
How much salt is in a Greggs Chicken Bake?
1.8 g per bake, or 30% of the 6 g daily maximum the NHS sets for adults. It is the saltiest item in the hot cabinet, ahead of the Katsu Bake at 1.7 g and the Steak Bake at 1.4 g. Per 100 g the figure is 1.2 g.
Is a Greggs bake healthy?
It is a 420 kcal lunch carrying 14 g of saturated fat, which is 70% of the 20 g daily reference intake, and 1.8 g of salt. Sugar is negligible at 1.2 g. If you are watching saturates, one bake leaves about 6 g for the rest of the day, so the rest of the day matters more than the bake does.
Which Greggs bake has the fewest calories?
By item the Steak Bake at 411 calories, just under the Chicken Bake's 420. By density the Chicken Bake wins at 279 kcal per 100 g, the lightest recipe in the cabinet, against 338 for a sausage roll. Pick the first answer if you are choosing a portion, the second if you are choosing a recipe.
Similar foods
- Pizza — 340 kcal per slice
- Bacon sandwich — 314 kcal, 388 with butter
- Burger — 288 kcal per 100 g
- Quarter Pounder — 263 kcal per 100 g with cheese
- Cheese on toast — 336 kcal for two slices
- Cheeseburger — 254 kcal per 100 g takeaway
Count it on the walk back
Photograph the bag before you open it and BodyPal logs the bake, the crisps and the drink together, saturates and salt included.
