Baked chicken calories come to 99 for 1 piece (60 g) and 165 per 100 g. With 0 g of carbs and 70% of its calories from protein, the total depends almost entirely on how much lands on the plate: a 3 oz portion is 140 calories, while a diced cup reaches 223.
99kcal
1 piece · 60 g, baked or roasted, mixed parts
70%protein
16.4 gProtein
0 gCarbs
3.2 gFat
How to burn off 99 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Baked or roasted, mixed parts · per 60 g
Calories
99 kcal
Protein
16.4 g
Carbohydrate
0 g
Fat
3.2 g
Saturated fat
0.8 g
Cholesterol
69 mg
Sodium
212 mg
Potassium
187 mg
Iron
0.5 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Baked chicken: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 piece (60 g)
99
16.4 g
0 g
3.2 g
212 mg
5%
1 cup, diced (135 g)
223
36.9 g
0 g
7.2 g
477 mg
11%
3 oz portion (85 g)
140
23.2 g
0 g
4.5 g
300 mg
7%
100 g
165
27.3 g
0 g
5.3 g
353 mg
8%
3 × 1 piece (60 g)
297
49.2 g
635 mg
5 × 1 piece (60 g)
495
82 g
1,059 mg
Two pieces make a 198-calorie plate
A single 60 g piece of baked chicken carries 99 calories and 16.4 g of protein. That is only 5% of the daily calorie value but 33% of the daily protein value, a trade few foods match. Most dinners do not stop at one piece, though.
Two pieces come to 198 calories and 32.8 g of protein. Three pieces reach 297 calories and 49.2 g of protein, which already covers most of a day's protein value in one sitting. Five pieces, a realistic platter at a family dinner, add up to 495 calories and 82 g of protein. The calories stay modest; the sodium is what climbs, to 1,059 mg.
If you weigh your food, the 3 oz portion (85 g) is the cleanest reference: 140 calories, 23.2 g of protein and 46% of the protein daily value. A cup of diced chicken (135 g) for salads or casseroles is a bigger serving than it looks, at 223 calories and 36.9 g of protein. Measure the cup once and you will stop underestimating it.
Protein supplies 70% of the calories
Per 100 g, baked chicken has 27.3 g of protein, 5.3 g of fat and 0 g of carbohydrate. Run that through the calorie split and protein accounts for 70% of the energy, fat for 30%, carbs for nothing. There is no sugar and no fiber in the row at all.
The fat is moderate rather than low. Of the 5.3 g per 100 g, 1.4 g is saturated, so most of it is unsaturated fat from the meat itself. The USDA row behind these numbers covers mixed parts, baked, broiled or roasted, and does not specify whether the skin was eaten. That means your own plate can land above or below this average depending on the cut and on whether you peel the skin.
For anyone tracking protein, the math is simple. A 100 g serving delivers 55% of the daily protein value for 8% of the daily calories. Few everyday foods give you that ratio without a protein shake.
Sodium is the row to watch
Baked chicken carries 353 mg of sodium per 100 g, which is 15% of the daily value. That is noticeable for plain meat and reflects the seasoned, prepared chicken in the USDA sample. A single piece has 212 mg, or 9% of the daily value, and a 3 oz portion has 300 mg, or 13%.
Portions push this number faster than calories. A diced cup brings 477 mg, 21% of the daily value, before any dressing or sauce. Three pieces reach 635 mg. If you watch sodium, the seasoning on the chicken is the lever you control: unsalted chicken from the other pages on this site, like quarter chicken at 75 mg per 100 g, shows how much of the total comes from preparation.
Cholesterol is the other row people check. It sits at 115 mg per 100 g. Potassium comes in at 311 mg per 100 g, a small but useful contribution.
Zero carbs means the sides decide the meal
Because baked chicken has 0 g of carbs and 0 g of fiber, the plate around it determines how filling and balanced the meal turns out. A 3 oz portion at 140 calories leaves plenty of room for roasted vegetables, a grain, beans or a big salad. Those sides bring the fiber the chicken lacks.
The bigger risk is what gets added on top. Sauces, glazes and buttery sides can easily outweigh the chicken itself, so log them separately rather than folding them into a guess. Diced chicken in a creamy salad is a different meal from the same cup over greens with vinaigrette.
For meal prep, baked chicken is easy to portion ahead: weigh cooked pieces once and you know each container holds 99 calories per 60 g piece. If weighing feels like a chore, BodyPal can log the plate from a photo.
How does baked chicken compare?
Here is how baked chicken stacks up against other chicken pages on this site, per 100 g and per usual serving.
Verdict: For the leanest calories per gram of protein, pick baked chicken at 165 per 100 g with 27.3 g of protein, or quarter chicken at 167 with far less sodium at 75 mg. Rotisserie chicken at 196 and ground chicken at 189 carry roughly double the fat, at 10.7 g and 10.9 g per 100 g, so treat them as the richer option.
Baked chicken FAQs
How many calories are in one piece of baked chicken?
About 99 calories in a 60 g piece, or 223 calories in a cup of diced baked chicken (135 g).
Is baked chicken good for weight loss?
Baked chicken has 165 calories per 100 g with 27.3 g protein, 5.3 g fat and 0 g carbs.
Baked chicken vs quarter chicken: which has fewer calories?
They are almost the same: baked chicken has 165 calories per 100 g and quarter chicken 167.
How much protein is in baked chicken?
A 60 g piece has 16.4 g protein, a cup of diced baked chicken 36.9 g, and 100 g has 27.3 g.
How many calories are in a baked chicken leg quarter?
A quarter chicken of 1 quarter (171 g) has 286 calories, or 167 per 100 g. That is almost the same density as mixed-part baked chicken at 165 per 100 g, with 25 g of protein per 100 g.
How many calories are in 3 oz of baked chicken?
A 3 oz portion (85 g) of baked chicken has 140 calories. It also gives 23.2 g of protein, 4.5 g of fat, 0 g of carbs and 300 mg of sodium, which is 13% of the daily value.
How many calories are in a cup of diced baked chicken?
One cup of diced baked chicken (135 g) has 223 calories and 36.9 g of protein, which is 74% of the daily protein value. It also carries 477 mg of sodium, 21% of the daily value.
Does baked chicken have any carbs or sugar?
No. Baked chicken has 0 g of carbs, 0 g of sugar and 0 g of fiber per 100 g. Its 165 calories per 100 g come 70% from protein and 30% from fat.
Is baked chicken lower in calories than rotisserie chicken?
Yes. Baked chicken has 165 calories per 100 g versus 196 for rotisserie chicken. For a 3 oz portion that is 140 calories against 167, mostly because rotisserie chicken has 10.7 g of fat per 100 g versus 5.3 g.
