Boiled chicken breast calories come to 143 for one 95 g breast and 151 per 100 g. The number to notice is protein: that single breast carries 27.5 g, or 55% of the daily value, with zero carbs and only 2.9 g of fat. Few everyday foods give this much protein for so few calories.
143kcal
1 breast · 95 g, boiled, skinless meat only
81%protein
28 gProtein
0 gCarbs
2.9 gFat
How to burn off 143 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Boiled, skinless meat only · per 95 g
Calories
143 kcal
Protein
28 g
Carbohydrate
0 g
Fat
2.9 g
Saturated fat
0.8 g
Cholesterol
73 mg
Sodium
60 mg
Potassium
178 mg
Iron
0.8 mg
Source: USDA FoodData Central
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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 →
Boiled chicken breast: 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 breast (95 g)
143
27.5 g
0 g
2.9 g
60 mg
7%
1 cup diced (140 g)
211
40.6 g
0 g
4.2 g
88 mg
11%
3 oz portion (85 g)
128
24.6 g
0 g
2.6 g
54 mg
6%
100 g
151
29 g
0 g
3 g
63 mg
8%
3 × 1 breast (95 g)
430
82.6 g
180 mg
5 × 1 breast (95 g)
717
137.7 g
299 mg
Two breasts make a 287-calorie meal
A single 95 g breast lands at 143 calories, which is 7% of the daily value for energy. Many people eat more than one piece, and the total climbs in clean, predictable steps. Two breasts reach 287 calories, three reach 430, and five, the kind of batch you might boil for the week, add up to 717.
Diced chicken is where portions drift. One cup diced weighs 140 g and holds 211 calories, roughly half again as much as one breast. Tossed into a salad or a grain bowl, a heaped cup quietly becomes more than that. If you track closely, weigh the cooked meat once and see how full your usual cup really is.
The 3 oz portion (85 g) is the classic meal-plan serving. It comes to 128 calories and 24.6 g of protein, which is 49% of the daily value. That makes it a handy unit: smaller than a whole breast, yet still a full protein serving on its own.
Protein supplies 81% of the calories
Per 100 g, boiled chicken breast has 29 g of protein, 3 g of fat and no carbohydrate at all. In calorie terms, protein supplies 81% of the energy and fat the remaining 19%. There is no sugar and no fiber. What you get is lean protein with a thin layer of fat.
Saturated fat stays low at 0.9 g per 100 g. Boiling keeps it that way, because the meat cooks in water rather than oil and nothing is added on the way to the plate. What you add afterward, a creamy dressing, a sauce or butter, is what moves the fat line.
That profile is why one breast covers 55% of the daily protein value while using only 7% of the daily calories. A cup diced pushes protein to 81% of the daily value at 211 calories. For anyone chasing protein on a calorie budget, this ratio is the whole appeal.
Sodium stays low until you salt the pot
The meat itself is light on sodium. One breast has 60 mg, just 3% of the daily value, and even five breasts total only 299 mg. Per 100 g the figure is 63 mg, lower than many deli meats and seasoned chicken products.
These numbers describe the chicken, not your cooking water. Salt in the pot, bouillon cubes, stock concentrate or a seasoning blend all add sodium that this table does not show. If you watch sodium, flavor with herbs, garlic, pepper or lemon and add salt at the table, where you can see how much goes on.
Cholesterol comes to 77 mg per 100 g, against a daily value of 300 mg. Potassium is 187 mg per 100 g. Neither number is unusual for lean poultry, but both are worth knowing if you log more than the calorie line.
Pair it with what the chicken lacks
Boiled breast brings protein and almost nothing else: 0 g of carbs and 0 g of fiber. The rest of the plate has to do that work. Vegetables, beans, whole grains or fruit fill the gaps and make the meal more satisfying than chicken alone.
Plain boiled chicken can taste flat, and that is where calories sneak in. Salsa, mustard, hot sauce, herbs and citrus add flavor for very little energy. Mayonnaise, cheese sauces and oily dressings can easily outweigh the chicken itself, so measure those if you are counting.
Because it shreds and dices easily, boiled breast works in wraps, soups, salads and rice bowls. Batch cooking a few breasts at once keeps lunches simple for several days. If you log meals in BodyPal, you can snap a photo of the plate to record it.
How does boiled chicken breast compare?
Here is how boiled chicken breast stacks up against other lean poultry, per 100 g and per usual serving.
Verdict: For the leanest pick per 100 g, turkey breast edges ahead at 147 calories and 2.1 g of fat, though it carries more sodium at 99 mg. For maximum protein, chicken breast meat gives 31 g per 100 g at 165 calories, while boneless skinless breast matches boiled breast at 151 calories with 30.5 g.
Most popular boiled chicken breast brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Smart Chicken Roasted Chicken Breast2 oz · 56 g107 kcal
2Tyson Boneless Skinless Chicken Breasts4 oz · 112 g98 kcal
The Tyson labels are for raw chicken breast, which is mostly water before cooking, so their per-100 g calories are lower than the page's number for boiled meat, which has lost water and is more concentrated; the Smart Chicken roasted breast is already cooked but is a pre-cooked sliced product, not stewed. Source: manufacturer labels / USDA FoodData Central.
Boiled chicken breast FAQs
How many calories are in one boiled chicken breast?
About 143 calories in one skinless boiled breast (95 g), and 211 in a cup of diced meat (140 g).
Is boiled chicken breast good for weight loss?
Per 100 g it has 151 calories, 29.0 g protein, 3.0 g fat and 0 g carbs.
Boiled vs roasted chicken breast: which has fewer calories?
Boiled chicken breast has 151 calories and 29.0 g protein per 100 g; roasted has 165 calories and 31.0 g protein.
How much protein is in a boiled chicken breast?
One breast (95 g) has 27.5 g protein and 2.9 g fat; a cup diced (140 g) has 40.6 g protein.
How many calories are in 1 cup of boiled chicken breast?
One cup of diced boiled chicken breast (140 g) has 211 calories. It also delivers 40.6 g of protein, 4.2 g of fat and 88 mg of sodium, with zero carbohydrates. A heaped cup will push the total higher.
How many calories are in 3 oz of boiled chicken breast?
A 3 oz portion (85 g) of boiled chicken breast has 128 calories. That serving gives 24.6 g of protein, 2.6 g of fat and 54 mg of sodium, and it is the standard meal-plan portion.
What is the nutrition of boiled chicken breast per 100 g?
Per 100 g, boiled chicken breast has 151 calories, 29 g of protein, 3 g of fat and 0 g of carbs. It also has 0.9 g of saturated fat, 63 mg of sodium, 77 mg of cholesterol and 187 mg of potassium.
How many calories are in two boiled chicken breasts?
Two boiled chicken breasts (190 g) have 287 calories and 55.1 g of protein. Three breasts come to 430 calories, a useful figure when you cook a batch for several meals.
How much fat is in a boiled chicken breast?
One boiled chicken breast (95 g) has 2.9 g of fat. Fat makes up 19% of its calories, with protein supplying the other 81%, and saturated fat is only 0.9 g per 100 g.
