Boiled chicken calories come to 332 for 1 cup chopped (140 g) and 237 per 100 g, based on USDA stewed chicken meat without skin. The thing to notice is the fat. At 11.9 g per 100 g it supplies 47% of the calories, so this is richer than the lean breast many people picture.
332kcal
1 cup chopped · 140 g, stewed, meat only
53%protein
43 gProtein
0 gCarbs
16.6 gFat
How to burn off 332 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Stewed, meat only · per 140 g
Calories
332 kcal
Protein
43 g
Carbohydrate
0 g
Fat
16.6 g
Saturated fat
4.3 g
Cholesterol
116 mg
Sodium
109 mg
Potassium
283 mg
Iron
2 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 September 2026. How we verify our data →
Boiled 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 cup chopped (140 g)
332
42.6 g
0 g
16.6 g
109 mg
17%
3 oz portion (85 g)
201
25.9 g
0 g
10.1 g
66 mg
10%
With skin, 3 oz (85 g)
242
22.8 g
0 g
16 g
62 mg
12%
100 g
237
30.4 g
0 g
11.9 g
78 mg
12%
3 × 1 cup chopped (140 g)
995
127.8 g
328 mg
5 × 1 cup chopped (140 g)
1,659
212.9 g
546 mg
A 3 oz portion lands at 201 calories
One cup of chopped boiled chicken weighs 140 g and carries 332 calories with 42.6 g of protein. That single cup covers 85% of the daily value for protein and 17% of the daily value for calories. It is a generous amount of meat, closer to a main course than a topping.
The 3 oz portion (85 g) is the more practical unit for meal prep, and it lands at 201 calories with 25.9 g of protein. That is 10% of the daily calorie value, which fits easily into a salad, a wrap or a grain bowl. A plain 100 g serving sits in between at 237 calories and 30.4 g of protein.
Shredded chicken disappears fast in casseroles and soups, and that is where totals run away. Two cups (280 g) reach 664 calories, three cups (420 g) hit 995, and a 5-cup batch (700 g) totals 1,659 calories with 212.9 g of protein. If you cook a pot for the week, weigh the finished meat once and split it into portions. Eyeballing cups from a pile of shreds is where the count drifts.
Protein and fat split the calories almost evenly
Per 100 g, boiled chicken gives 30.4 g of protein, 11.9 g of fat and 0 g of carbs. Protein supplies 53% of the calories and fat supplies 47%. There is no sugar and no fiber, so every calorie traces back to those two macros.
That fat share surprises people who expect plain chicken to be almost pure protein. The USDA row behind this page is stewing chicken, meat only, which mixes light and dark meat from a stewing bird rather than trimmed breast. Saturated fat comes to 3.1 g per 100 g. Modest, but not nothing.
The upside is flavor and staying power, since fat makes a plate of chicken feel like a meal. If you want the protein without the fat, pull the breast meat from the pot and leave the thighs for someone else. If you want a richer, soup-style dinner, the mixed meat earns its place and the numbers on this page are the ones to log.
Skin pushes a 3 oz serving to 242 calories
Boil a whole bird and the skin often ends up in the bowl. With skin, a 3 oz portion (85 g) climbs to 242 calories, against 201 for the same weight of meat alone. Fat rises from 10.1 g to 16 g, and that difference accounts for the jump.
Protein moves the other way. The skin-on portion holds 22.8 g of protein versus 25.9 g without it, because skin takes up weight that muscle would otherwise fill. You pay more calories for less protein, which is a poor trade if you track either number. Sodium barely changes at 62 mg with skin and 66 mg without.
Peeling the skin after cooking is the simplest lever you have, and it takes seconds once the meat has cooled a little. Season the meat instead and you keep the flavor without the extra fat. If the skin is the part you love, log it as the skin-on serving so the total stays honest.
Sodium stays low until the pot water gets salted
Plain boiled chicken is light on sodium: 78 mg per 100 g, or 3% of the daily value. A full cup holds 109 mg, which is 5%. Even 3 cups (420 g) only reach 328 mg. Cholesterol sits at 83 mg per 100 g and potassium at 202 mg.
Those sodium numbers hold only if the cooking water stays unsalted. Bouillon cubes, seasoned broth and bottled sauces are where sodium arrives, so if you watch it, check those labels rather than the chicken.
Because the meat has no carbs and no fiber, it pairs naturally with foods that bring them: rice, potatoes, beans, roasted vegetables or a big salad. A 3 oz portion over greens makes a light lunch, while a cup folded into soup with noodles makes a fuller dinner. Snap a photo of the plate and BodyPal can log the chicken and the sides together.
How does boiled chicken compare?
Here boiled chicken sits next to chicken breast meat, chicken leg and quarter chicken, compared per 100 g and per usual serving.
Verdict: For weight loss pick chicken breast meat, which has 165 calories, 31 g of protein and only 3.6 g of fat per 100 g, roughly 0.7 times the calories of boiled stewing chicken. If you want darker, juicier meat, a quarter chicken at 167 per 100 g is the smarter choice over a skin-on chicken leg, whose 258 g serving reaches 475 calories.
Boiled chicken FAQs
How many calories are in boiled chicken?
A cup of chopped boiled chicken (140 g) is 332 calories and a 3 oz portion (85 g) is 201 calories. Per 100 g it is 237 calories.
Is boiled chicken good for weight loss?
A 3 oz portion of boiled chicken meat has 201 calories, 25.9 g protein, 10.1 g fat and 0 g carbs. The same portion boiled with the skin on is 242 calories, so 41 calories more.
Boiled chicken vs chicken breast: which has fewer calories?
Chicken breast has 165 calories per 100 g against 237 for boiled stewing chicken meat, a difference of 72 calories per 100 g.
How much protein is in boiled chicken?
Boiled chicken meat has 30.4 g protein per 100 g, so a cup (140 g) gives 42.6 g and a 3 oz portion (85 g) gives 25.9 g.
How many calories are in a cup of boiled chicken?
One cup of chopped boiled chicken (140 g) has 332 calories. It also brings 42.6 g of protein and 16.6 g of fat, with no carbs. That is 17% of the daily calorie value and 85% of the protein value.
How many calories are in 100 g of boiled chicken?
A 100 g serving of boiled chicken has 237 calories, with 30.4 g of protein, 11.9 g of fat and 0 g of carbs. Those figures are for stewed chicken meat without skin.
What are the macros of boiled chicken?
Protein supplies 53% of boiled chicken's calories and fat supplies 47%, with carbs at 0. Per 100 g that works out to 30.4 g of protein and 11.9 g of fat, including 3.1 g of saturated fat.
How many calories are in a boiled chicken breast?
Breast meat runs leaner at 165 calories per 100 g on our chicken breast meat page, with 31 g of protein and 3.6 g of fat. The 237 figure on this page covers mixed stewed meat, which carries more fat.
What else is in boiled chicken besides calories?
Per 100 g, boiled chicken has 78 mg of sodium, 83 mg of cholesterol and 202 mg of potassium, plus 0 g of sugar and fiber. Sodium is only 3% of the daily value if you skip salted broth.
