Grilled chicken breast calories come to 296 for one breast (196 g) and 151 per 100 g. The number to notice is where they come from: 81 percent of the calories are protein, which works out to 59.9 g in a single breast, with 0 g of carbs and only 6.2 g of fat.
296kcal
1 breast · 196 g, grilled, skinless, boneless
81%protein
60 gProtein
0 gCarbs
6.2 gFat
How to burn off 296 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Grilled, skinless, boneless · per 196 g
Calories
296 kcal
Protein
60 g
Carbohydrate
0 g
Fat
6.2 g
Saturated fat
1.9 g
Cholesterol
204 mg
Sodium
102 mg
Potassium
766 mg
Iron
0.9 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 →
Grilled 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 (196 g)
296
59.9 g
0 g
6.2 g
102 mg
15%
3 oz portion (85 g)
128
26 g
0 g
2.7 g
44 mg
6%
100 g
151
30.5 g
0 g
3.2 g
52 mg
8%
3 × 1 breast (196 g)
888
179.6 g
306 mg
5 × 1 breast (196 g)
1,480
299.3 g
510 mg
One breast is a 296-calorie portion, a 3 oz serving is 128
The USDA values here are for a grilled, skinless, boneless breast, meat only. A whole breast of 196 g lands at 296 calories, about 15 percent of a 2000-calorie daily value. The classic 3 oz portion (85 g), roughly the size of a deck of cards, comes in at 128 calories and still carries 26 g of protein. That is 52 percent of the daily value for protein from a portion most people finish in a few bites.
Breasts vary a lot in size, so the 196 g figure is a reference point, not a rule. The safest way to log it is by weight: every 100 g of grilled meat adds 151 calories and 30.5 g of protein. If your breast looks noticeably bigger or smaller than average, weigh it once and you will know how far off your guess runs.
Totals climb fast when you cook in batches. Two breasts (392 g) come to 592 calories, three (588 g) to 888, and five (980 g) to 1,480 calories with 299.3 g of protein. Meal preppers who split a tray across a week should divide by weight, not by piece, because one oversized breast can tilt a whole container.
Protein supplies 81 percent of the calories
Grilled chicken breast is about as lean as everyday meat gets. Per 100 g it has 30.5 g of protein, 3.2 g of fat and 0 g of carbohydrate, so protein covers 81 percent of the calories and fat the other 19 percent. There is no sugar and no fiber at all.
Saturated fat sits at 1 g per 100 g, a small slice of the 20 g daily value. A full breast has 6.2 g of total fat against a 78 g daily value, which leaves plenty of room for olive oil, avocado or cheese elsewhere in the meal. That headroom is the real appeal: the chicken itself barely touches your fat budget, so the sides decide how rich the plate becomes.
The flip side is that this is a single-macro food. One breast delivers 120 percent of the daily protein value on its own but nothing in the way of carbs or fiber. Treat it as the protein anchor and build energy and bulk from what you put next to it.
Sodium is low; cholesterol is the row to read
Plain grilled breast is gentle on sodium. There are 52 mg per 100 g and 102 mg in a whole breast, just 4 percent of the 2300 mg daily value. Even three breasts total only 306 mg. Seasoning is where that changes: rubs, brines, marinades and bottled sauces can add far more sodium than the meat carries, and the numbers above reflect unseasoned meat only.
Packaged grilled strips and tenderloins, such as Tyson Fajita Grilled Chicken Breast Strips or Ukrop's Blackened Grilled Chicken Breast, are often seasoned before they reach the shelf. If you watch sodium, read the label on those rather than assuming they match plain grilled meat.
Cholesterol is the more notable row. Grilled breast has 104 mg per 100 g, measured against a 300 mg daily value, so a large breast takes a meaningful share of it. Potassium is a quiet plus at 391 mg per 100 g toward a 4700 mg daily value.
Pair it with the fiber and carbs it lacks
Because the meat brings 0 g of carbs and 0 g of fiber, the side dishes do the rest of the work. Vegetables, beans, whole grains or fruit fill those gaps, and a grain or potato gives the meal staying power for a long afternoon. A 3 oz portion over a large salad stays light; a whole breast with rice and roasted vegetables becomes a full dinner.
Watch what goes on during cooking. The USDA row covers grilled meat only, so oil brushed on the grill, butter at the end, or a creamy dressing all add calories that are not in the 151 per 100 g. Logging the sauce separately keeps the total honest.
If weighing feels like a chore, BodyPal can log a plate of grilled chicken from a photo, and you can adjust the grams once you know how big your usual breast runs.
How does grilled chicken breast compare?
Here is how grilled chicken breast compares with other chicken cuts on our pages, per 100 g and per usual serving.
Verdict: For the fewest calories per bite, grilled breast and boneless skinless breast tie at 151 per 100 g with 30.5 g of protein, and both keep sodium at 52 mg. Pick the skinless boneless thigh, at 179 calories and 8.2 g of fat per 100 g, only if you want a juicier cut and can spare the extra calories.
Most popular grilled chicken breast brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Tyson Grilled Chicken Breast Nuggets3 oz · 84 g131 kcal
2Tyson Grilled Chicken Breast Tenderloins3 oz · 84 g107 kcal
3Tyson Grilled Chicken Breast Strips3 oz · 84 g131 kcal
4NatureRaised Farms Gluten Free Grilled Chicken Breast Strips3 oz · 84 g107 kcal
5Tyson Fajita Grilled Chicken Breast Strips3 oz · 84 g143 kcal
6NatureRaised Farms Organic Gluten Free Grilled Chicken Breast Strips3 oz · 84 g119 kcal
7Spare Time Boneless Skinless Grilled Chicken Breast Strips with Rib Meat3 oz · 84 g123 kcal
8Ukrop's Blackened Grilled Chicken Breast1 breast · 95 g189 kcal
Packaged grilled chicken is sold precooked and seasoned, so label numbers per 100 g differ from the plain grilled breast above. Source: manufacturer labels / USDA FoodData Central.
Grilled chicken breast FAQs
How many calories are in a grilled chicken breast?
About 296 calories for one skinless grilled breast (196 g), or 128 for a 3 oz (85 g) portion.
Is grilled chicken breast good for weight loss?
Per 100 g it has 151 calories, 30.5 g of protein, 3.2 g of fat and 0 g of carbs.
Grilled chicken breast vs chicken thigh: which has fewer calories?
Per 100 g, grilled skinless chicken breast has 151 calories and boneless skinless chicken thigh has 179.
How much protein is in a grilled chicken breast?
One grilled breast (196 g) has 59.9 g of protein, and a 3 oz (85 g) portion has 26.0 g.
How many calories are in 3 oz of grilled chicken breast?
A 3 oz portion (85 g) of grilled chicken breast has 128 calories. It also gives 26 g of protein, 2.7 g of fat, 0 g of carbs and 44 mg of sodium, which is 6 percent of a daily calorie value.
How many calories are in three grilled chicken breasts?
Three grilled chicken breasts (588 g) total 888 calories. They carry 179.6 g of protein and 306 mg of sodium, with no carbs, so the count rises only from the meat and anything you cook it in.
How many calories are in a large grilled chicken breast?
A large grilled breast of about 196 g has 296 calories. If yours weighs more or less, scale it by weight: each 100 g adds 151 calories and 30.5 g of protein.
How many calories does grilled chicken add to a restaurant wrap?
A 3 oz (85 g) portion of plain grilled chicken adds 128 calories, and 100 g adds 151. The tortilla, cheese and sauce come on top, so the chicken is often not the largest share of the wrap.
