Raw chicken calories come to 134 for a 4 oz portion (113 g) of meat only and 119 per 100 g. The number to notice is the protein: 24.2 g in that portion, which supplies 76% of the calories. There are no carbs, and fat is a modest 3.5 g.
134kcal
1 4 oz portion · 113 g, raw, meat only
76%protein
24 gProtein
0 gCarbs
3.5 gFat
How to burn off 134 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, meat only · per 113 g
Calories
134 kcal
Protein
24 g
Carbohydrate
0 g
Fat
3.5 g
Saturated fat
0.9 g
Cholesterol
79 mg
Sodium
87 mg
Potassium
259 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: 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
4 oz portion (113 g)
134
24.2 g
0 g
3.5 g
87 mg
7%
Half bird, meat only (329 g)
392
70.4 g
0 g
10.1 g
253 mg
20%
Ground, 4 oz (113 g)
162
19.7 g
0 g
9.2 g
68 mg
8%
100 g
119
21.4 g
0 g
3.1 g
77 mg
6%
3 × 4 oz portion (113 g)
403
72.5 g
261 mg
5 × 4 oz portion (113 g)
672
120.9 g
435 mg
One 4 oz portion is a 134-calorie start
The standard 4 oz portion (113 g) of raw chicken meat carries 134 calories, 24.2 g of protein and 3.5 g of fat. That is only 7% of the daily value for calories, yet it covers 48% of the protein daily value. Few foods give you that much protein for so little energy.
The total climbs in a straight line as the pile on the cutting board grows. Two 4 oz portions (226 g) come to 269 calories and 48.3 g of protein. Three portions (339 g) reach 403 calories and 72.5 g of protein, and five portions (565 g), a typical meal-prep batch, land at 672 calories with 120.9 g of protein.
A half bird, meat only (329 g), is 392 calories and 70.4 g of protein. That is 20% of the daily calorie value and 141% of the protein value in one go. The lesson is simple: chicken is lean, but the scale still decides the total, so weigh it rather than eyeball it.
Three quarters of the calories are protein
Per 100 g, raw chicken meat has 21.4 g of protein, 3.1 g of fat and 0 g of carbohydrate. Translated into calories, protein supplies 76% of the energy and fat the remaining 24%. Carbs contribute nothing, and there is no sugar or fiber at all.
The fat that is there is mostly not saturated: 0.8 g of saturated fat per 100 g. That is a small number against a daily value of 20 g. The same 100 g also has 70 mg of cholesterol and 229 mg of potassium, according to the USDA row for broilers or fryers, meat only, raw.
This macro profile is why raw chicken meat sits at the center of so many high-protein plans. It is close to a pure protein ingredient, which makes the math easy: whatever else lands on the plate brings the carbs and most of the fat.
Ground chicken is the fattier version
Not all raw chicken counts the same. The USDA figure for raw ground chicken puts a 4 oz portion (113 g) at 162 calories, 9.2 g of fat and 19.7 g of protein. Compare that with 134 calories, 3.5 g of fat and 24.2 g of protein for the same weight of whole meat.
So ground chicken has more calories, close to three times the fat and less protein. Its protein covers 39% of the daily value per 4 oz, against 48% for whole meat. If you buy ground, check whether you are logging the right row, because the gap adds up over a week of meal prep.
Cooking changes the per-gram figures too. Chicken loses water in the pan, so the same piece weighs less afterward and each cooked gram holds more calories. Cooked ground chicken on our site lists 189 calories per 100 g. The cleanest habit is to weigh chicken raw and log it raw, using the 119 per 100 g figure.
Low in sodium, empty on fiber
Plain raw chicken is not a sodium problem. A 4 oz portion has 87 mg, just 4% of the daily value, and 100 g has 77 mg. Seasoned and ready-cooked chicken is a different story: rotisserie chicken lists 343 mg per 100 g, so if you watch sodium, the salt comes from the marinade, rub or store prep, not the bird.
What chicken lacks is fiber and carbohydrate, both at 0 g. That makes it an easy base to build around. Vegetables, beans, whole grains or fruit fill in what the meat does not, and they add volume to a plate that would otherwise be small for its protein.
Cooking fat is the other variable. Oil, butter and skin can quickly outweigh the 3.5 g of fat in a 4 oz portion, so log them separately. If you would rather skip the scale, BodyPal can log a chicken dish from a photo.
How does raw chicken compare?
Here is how raw chicken meat stacks up against ground, rotisserie and quarter chicken, per 100 g and per usual serving.
Verdict: For the fewest calories per gram, raw chicken meat at 119 per 100 g beats quarter chicken at 167, ground chicken at 189 and rotisserie chicken at 196. If you are watching sodium, avoid rotisserie chicken at 343 mg per 100 g and choose quarter chicken or plain cooked chicken, both near 75 mg.
Raw chicken FAQs
How many calories are in 4 oz of raw chicken?
About 134 calories in 113 g of raw chicken meat without skin, or 119 calories per 100 g.
Is chicken good for weight loss?
Raw chicken meat has 119 calories per 100 g with 21.4 g protein, 3.1 g fat and 0 g carbs.
Raw chicken vs ground chicken: which has fewer calories?
Raw chicken meat has 119 calories per 100 g, while raw ground chicken has 143 and 8.1 g fat.
How much protein is in raw chicken?
A 4 oz (113 g) portion of raw chicken meat has 24.2 g protein, or 21.4 g per 100 g.
What does USDA FoodData Central list for raw chicken per 100 g?
The USDA row for broilers or fryers, meat only, raw lists 119 calories per 100 g. The same 100 g has 21.4 g of protein, 3.1 g of fat, 0 g of carbs, 77 mg of sodium and 70 mg of cholesterol.
How many calories are in two 4 oz portions of raw chicken?
Two 4 oz portions (226 g) of raw chicken meat have 269 calories. They also carry 48.3 g of protein and 174 mg of sodium, with no carbohydrate.
How many calories are in half a raw chicken, meat only?
A half bird, meat only (329 g), has 392 calories. That covers 20% of the daily calorie value and brings 70.4 g of protein, 10.1 g of fat and 253 mg of sodium.
How much fat is in raw chicken?
Raw chicken meat has 3.1 g of fat per 100 g and 3.5 g in a 4 oz portion. Only 0.8 g per 100 g is saturated. Raw ground chicken is higher, at 9.2 g per 4 oz.
How much sodium is in raw chicken?
A 4 oz portion of raw chicken meat has 87 mg of sodium, about 4% of the daily value. Per 100 g it is 77 mg, far below rotisserie chicken at 343 mg.
