How many calories are in a chicken roll?
One slice of roasted chicken roll weighs 28 g and carries 46 calories. Per 100 g the meat runs 164 calories, with 26.68 g of protein and no carbohydrate at all. Three slices in a sandwich come to 138. The number that moves is sodium: 140 mg sits in that one slice.
You'd need to walk about 9 minutes to burn the 46 calories in one slice (28 g).
How long does it take to burn off chicken roll?
One slice (28 g) is 46 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 46 kcal |
|---|---|
| Walking, brisk | 9 min |
| Cycling, moderate | 6 min |
| Swimming, moderate | 7 min |
| Jogging | 5 min |
| Weight training, moderate | 10 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (28 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken roll quick facts
- US servings, from one slice to a cup diced
- Deli slices, egg rolls and the frozen aisle
- Sodium is the row to watch, not fat
- How does chicken roll compare with other cooked chicken?
- Most popular chicken roll brands
- FAQ
Chicken roll quick facts
The row behind every figure here is FNDDS 2706087, "Chicken, chicken roll, roasted", from the 2021-2023 USDA survey release. It is the only USDA record that carries the name chicken roll as a piece of roasted meat rather than a wrapper full of filling, and it is what somebody holding a slice is actually eating. A homemade roulade rolled around spinach and cheese will sit a little above it, because the stuffing adds its own calories; the plain meat is the honest baseline.
Added sugars and trans fat are not published for this record, so those rows are left out rather than filled with zeros they were never measured at.
| Nutrient | Per 100 g | Per 1 slice (28 g) | % Daily Value |
|---|---|---|---|
| Calories | 164 | 46 | — |
| Total fat | 6.33 g | 1.8 g | 2% |
| Saturated fat | 1.57 g | 0.4 g | 2% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 26.68 g | 7.5 g | 15% |
| Sodium | 499 mg | 140 mg | 6% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Cholesterol lands at 112 mg per 100 g, or 31 mg in a slice, which is 10% of the Daily Value. Potassium is modest at 278 mg per 100 g, 78 mg a slice. The carbohydrate line really is a flat zero across sugars and fiber, which is why the whole calorie count comes from protein and fat: 26.68 g of protein times four calories a gram is 107 of the 164, so about 65% of this food is protein by energy.
US servings, from one slice to a cup diced
| Serving | Weight | Calories |
|---|---|---|
| 1 cubic inch | 17 g | 28 kcal |
| 1 slice | 28 g | 46 kcal |
| 3 slices, one sandwich | 84 g | 138 kcal |
| 1 cup, diced | 135 g | 221 kcal |
| 1 oz | 28.35 g | 46 kcal |
| Per 100 g | 100 g | 164 kcal |
The slice, the cubic inch and the diced cup are USDA household measures attached to the record itself. The three-slice line and the ounce are our own arithmetic from the USDA 100 g figure, not USDA servings.
Here is the trap worth knowing. A slice and a cup of the same meat are almost five times apart: 46 calories against 221. People log "chicken roll" as a slice out of habit, then build a salad with a cup of diced roll on top and count it the same way. That cup also brings 36.0 g of protein and 674 mg of sodium, both our own scaling from the 100 g row. One ounce and one slice happen to weigh close enough that both round to 46 calories, which makes the ounce a safe swap and the cup a dangerous one.
Deli slices, egg rolls and the frozen aisle
Three different foods answer to "chicken roll" in an American kitchen, and they are not interchangeable.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Roasted chicken roll | 164 kcal | 1 slice (28 g) | 46 kcal |
| Deli oven-roasted chicken breast roll | 134 kcal | 2 oz (56 g) | 75 kcal |
| Chicken egg roll, refrigerated, heated | 197 kcal | 1 roll (80 g) | 158 kcal |
| Chicken or turkey egg roll, restaurant-style | 266 kcal | 1 egg roll (64 g) | 170 kcal |
| Frozen buffalo chicken rolls | 224 kcal | 6 rolls (85 g) | 190 kcal |
| Breaded chicken roll-ups | 337 kcal | 3.2 oz (92 g) | 310 kcal |
The deli slice looks like the diet choice at 134 calories per 100 g, 18% below the roasted roll. It is not, quite. That record is chicken breast pumped with solution, so it holds less meat per bite (14.59 g of protein per 100 g against 26.68 g) and 883 mg of sodium against 499 mg, which is 77% more salt for fewer calories. If you want protein per calorie, the roasted roll wins by a distance.
Egg rolls are a different food wearing the same word. The wrapper is dough, so an 80 g heated roll brings 22.8 g of carbohydrate where the meat brings none, and the restaurant version, fried rather than heated, climbs to 266 calories per 100 g. Frozen supermarket rolls sit in between: six buffalo style rolls make an 85 g serving at 190 calories, and Farm Rich chipotle and fiesta roll-ups both hit 337 calories per 100 g, the top of this page and just over double the density of the roasted meat. Those are breaded, frozen snacks, not sliced roast chicken, and they belong in a separate line in your log.
Sodium is the row to watch, not fat
Fat is a non-event here. A slice carries 1.8 g of total fat and 0.4 g of saturated fat, 2% of the Daily Value on each line. You would have to eat half a pound of chicken roll before saturated fat became a talking point.
Salt is the opposite. One slice holds 140 mg of sodium, 6% of the FDA Daily Value of 2,300 mg. Three slices in a sandwich are 420 mg, 18%, before the bread, the cheese or the mustard. A cup of diced roll reaches 674 mg by our own scaling, 29% of the day. Per 100 g the roll carries about a fifth of a teaspoon of table salt. The Dietary Guidelines for Americans put most adults over the sodium limit already, and processed sliced meats are one of the usual reasons. If you are watching sodium, the roasted roll beats the deli case; if you are not, the deli slice is still the cheaper calorie.
The good news is what a slice buys. Protein comes in at 7.5 g for 46 calories, 15% of the Daily Value, and three slices reach 22.4 g and 45%. MyPlate counts an ounce of cooked poultry as one ounce-equivalent from the protein group, so a three-slice sandwich covers three of them.
How does chicken roll compare with other cooked chicken?
| Chicken | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chicken roll, roasted | 164 kcal | 3 oz (85 g) | 139 kcal |
| Rotisserie chicken, skin not eaten | 164 kcal | 3 oz (85 g) | 139 kcal |
| Chicken, baked or roasted, skin not eaten | 165 kcal | 3 oz (85 g) | 140 kcal |
| Chicken leg, stewed, skin not eaten | 164 kcal | 3 oz (85 g) | 139 kcal |
The 3 oz servings above are our own arithmetic from each USDA 100 g figure, not USDA serving sizes.
Our take: on calories this is a four-way tie, and anyone who tells you rotisserie chicken is lighter than sliced chicken roll is guessing. Three of the four rows land on exactly 164 calories per 100 g and the fourth is one calorie above. Fat separates them slightly, and only the plain baked or roasted row is leaner than the roll at 5.32 g against 6.33 g; protein runs from 24.1 g in the stewed leg to 27.32 g in plain roasted chicken, with the roll mid-pack at 26.68 g. So pick on salt and convenience, not on calories. Carve your own bird and you control the sodium; buy the roll and you trade 499 mg per 100 g for something you can slice cold at seven in the morning.
Most popular chicken roll brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Totino's Buffalo Style Chicken Rolls | 224 cal |
| Totino's Buffalo Ranch Blasted Crust Chicken Rolls | 233 cal |
| Farm Rich Chipotle Chicken Roll Ups | 337 cal |
| Farm Rich Medium Fiesta Chicken Roll Ups | 337 cal |
| Gourmet Perfection Curried Potato and Chicken Rolls | 241 cal |
| Alimags Buffalo Chicken Rolls | 188 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken roll FAQs
How many calories are in a chicken roll?
A 28 g slice of roasted chicken roll has 46 calories, and the meat runs 164 calories per 100 g. A cup of diced roll, 135 g, comes to 221. Frozen breaded versions are a different food: six buffalo chicken rolls, 85 g, are 190 calories.
How many calories in one slice of chicken roll?
One slice weighs 28 g and carries 46 calories, with 7.5 g of protein, 1.8 g of fat and no carbohydrate. Three slices in a sandwich come to 138 calories and 22.4 g of protein. That is 45% of the Daily Value for protein before the bread.
Is chicken roll high in protein?
Yes — per 100 g the roasted roll carries 26.68 g of protein against 164 calories, so about 65% of its calories come from protein. One slice gives 7.5 g, or 15% of the Daily Value, for 46 calories. A cup of diced roll reaches 36.0 g, 72% of the DV.
Does chicken roll have carbs?
The roasted chicken roll has 0 g of carbohydrate, 0 g of fiber and 0 g of sugars per 100 g. Egg rolls are the opposite: a heated refrigerated chicken egg roll, 80 g, brings 22.8 g of carbohydrate because the wrapper is dough, not meat.
How much sodium is in deli chicken roll?
Oven-roasted chicken breast roll from the deli case carries 883 mg of sodium per 100 g, against 499 mg for the roasted roll. A 2 oz deli serving, 56 g, is about 494 mg, roughly 21% of the 2,300 mg Daily Value, for only 75 calories.
Is chicken roll healthy for weight loss?
At 164 calories per 100 g with 26.68 g of protein, roasted chicken roll is one of the cheapest ways to add protein to a plate. The catch is salt: 499 mg per 100 g. If you are watching sodium, keep it to two or three slices, 92 to 138 calories.
How many calories in a chicken egg roll?
A refrigerated chicken egg roll heated at home, 80 g, is 158 calories. A restaurant-style chicken or turkey egg roll is denser at 266 calories per 100 g, so a 64 g roll is 170. Frying is the difference; the filling is close to the same.
How many calories in frozen buffalo chicken rolls?
Six frozen buffalo style chicken rolls, an 85 g serving, are 190 calories at 224 calories per 100 g. Breaded chicken roll-ups are heavier: a 3.2 oz portion, 92 g, is 310 calories at 337 per 100 g, double the density of the roasted meat.
Similar foods
- Shrimp Tempura Roll — 432 cal per roll, 8 pieces
- Fish Cake — 180 cal per cake or patty
- Injera — 118 cal per injera (12 in)
- Bagel — 277 cal per bagel
- Sesame bagel — 277 cal per medium bagel
- Bread — 75 cal per medium slice
Count it without the math
Point the camera at the plate and BodyPal counts the slices for you, sandwich and all.
