Raw chicken breast calories come to 326 for one whole breast (272 g) and 120 per 100 g. The number to notice is protein: 61.2 g in that breast, 122% of the daily value, with 0 g carbs and just 7.1 g fat. Breast size, not the meat itself, decides your total.
326kcal
1 breast · 272 g, raw, skinless, boneless
79%protein
61 gProtein
0 gCarbs
7.1 gFat
How to burn off 326 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, skinless, boneless · per 272 g
Calories
326 kcal
Protein
61 g
Carbohydrate
0 g
Fat
7.1 g
Saturated fat
1.5 g
Cholesterol
199 mg
Sodium
122 mg
Potassium
908 mg
Iron
1 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 →
Raw 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 (272 g)
326
61.2 g
0 g
7.1 g
122 mg
16%
4 oz portion (113 g)
136
25.4 g
0 g
3 g
51 mg
7%
With skin (145 g)
249
30.2 g
0 g
13.4 g
91 mg
12%
100 g
120
22.5 g
0 g
2.6 g
45 mg
6%
3 × 1 breast (272 g)
979
183.6 g
367 mg
5 × 1 breast (272 g)
1,632
306 g
612 mg
One whole breast is a 326-calorie portion
The USDA weight for a whole raw breast is 272 g, heavier than many people picture when they think of a single serving. That one breast carries 326 calories, about 16% of the daily calorie value. If you split it between two plates, each half is still a generous portion.
The 4 oz portion (113 g) is the classic single serving: 136 calories, 25.4 g protein and 3 g fat. A 100 g piece lands at 120 calories. The math is linear because nothing else in the meat changes. Weight drives everything, so a kitchen scale tells you more than the package label count.
Batch cooks see the total climb fast. Two breasts (544 g) come to 653 calories and 122.4 g protein. Three reach 979 calories. A five-breast family pack, 1,360 g raw, carries 1,632 calories and 306 g protein, yet sodium for all five is only 612 mg before you season anything.
Nearly four fifths of the calories are protein
Protein supplies 79% of the calories in raw chicken breast and fat supplies the other 21%. Carbs are 0, sugars are 0 and fiber is 0. Per 100 g that works out to 22.5 g protein and 2.6 g fat, of which 0.6 g is saturated.
That split explains why the meat shows up in so many high-protein plans. A 4 oz portion covers 51% of the 50 g protein daily value while using 7% of daily calories. That gap between protein share and calorie share is the whole appeal of the skinless cut.
The flip side is simple. Nothing here fills the carb or fiber column. If your plate needs either, it has to come from the sides, not the chicken.
Leaving the skin on changes the fat math
The USDA lists a skin-on breast portion as its own row: 145 g with skin comes to 249 calories and 13.4 g fat. That is more fat than the 7.1 g in a whole 272 g skinless breast, packed into a piece little more than half its weight.
Protein moves far less. The skin-on portion holds 30.2 g protein, 60% of the daily value, so most of the extra calories are fat. If you buy bone-in, skin-on breasts, either pull the skin before you weigh and log, or log the skin-on row so the total stays honest.
Sodium barely shifts either way. The skin-on portion has 91 mg, or 4% of the daily value. The real decision with skin is fat, not salt.
Plain breast is low in sodium, so seasoning sets the total
Unseasoned raw breast has 45 mg sodium per 100 g and 122 mg in a whole breast, 5% of the 2300 mg daily value. Cholesterol is 73 mg per 100 g against a 300 mg daily value, and potassium is 334 mg per 100 g. On its own, the meat is a quiet line on the label.
Marinades, brines, rubs and sauces are where sodium and extra calories come in. If you watch sodium, season with herbs, citrus and spices, and check labels on pre-marinated packs, which can read very differently from plain breast. Brands such as Hillshire Farm, Boar's Head and Smart Chicken sell cooked breast products that belong in their own log entries.
Weigh the meat raw when you can. Cooked breast reads 165 per 100 g because water leaves during cooking, so raw and cooked weights cannot be swapped. Pair the chicken with vegetables, grains or beans to cover the fiber and carbs it lacks. BodyPal can also log the plate from a photo.
How does raw chicken breast compare?
Here is raw chicken breast next to boneless skinless chicken breast, cooked chicken breast and turkey breast, per 100 g and per usual serving.
Verdict: For the lowest calories per gram, raw-weighed chicken breast wins at 120 per 100 g, while cooked chicken breast reads 165 mostly because water has cooked off, not because the meat changed. If sodium matters to you, choose chicken over turkey breast, which carries 99 mg per 100 g against 45 here.
Most popular raw 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
5Tender & Delicious Chicken Breaded Chicken Breast Fillets4.5 oz · 126 g198 kcal
6Boar's Head Everroast Chicken Breast2 oz · 56 g107 kcal
Most of these products are cooked, sliced or breaded, so their labels read differently from plain raw breast meat. Source: manufacturer labels / USDA FoodData Central.
Raw chicken breast FAQs
How many calories are in one raw chicken breast?
About 326 calories in a 272 g raw boneless skinless breast, and 136 calories in a 4 oz (113 g) portion.
Is raw chicken breast good for weight loss?
Per 100 g it has 120 calories with 22.5 g protein, 2.6 g fat and 0 g carbs, so most of its calories come from protein.
Raw vs cooked chicken breast: which has more calories?
Raw skinless breast has 120 calories per 100 g, while cooked chicken breast has 165 per 100 g because cooking removes water and concentrates the meat.
How much protein is in a raw chicken breast?
Raw chicken breast has 22.5 g of protein per 100 g, which is about 61.2 g in a 272 g breast and 25.4 g in 4 oz (113 g).
How many calories are in 4 oz of raw chicken breast?
A 4 oz (113 g) portion of raw chicken breast has 136 calories. It also gives 25.4 g protein, 3 g fat and 0 g carbs, which is 7% of daily calories and 51% of the protein daily value.
How many calories are in two raw chicken breasts?
Two whole raw breasts, 544 g in total, come to 653 calories. They carry 122.4 g protein and 245 mg sodium, so even a double portion stays light on salt before seasoning.
How many calories does the skin add to chicken breast?
A 145 g skin-on breast portion has 249 calories and 13.4 g fat. A whole 272 g skinless breast has only 7.1 g fat, so the skin is where most of the extra calories sit.
How much sodium is in raw chicken breast?
Raw chicken breast has 45 mg sodium per 100 g and 122 mg in one whole breast, 5% of the 2300 mg daily value. Marinated or brined packs can carry much more, so check their labels.
Does raw chicken breast have any carbs or sugar?
Raw chicken breast has 0 g carbs, 0 g sugars and 0 g fiber. All 120 calories per 100 g come from protein (79%) and fat (21%).
