Chicken breast calories and protein: 100 g raw versus cooked

How many calories are in 100 g of raw chicken breast?

USDA SR Legacy lists 120 kcal, 22.5 g protein and 2.62 g fat per 100 g of raw, skinless, boneless chicken breast. This is a reference food, not a laboratory result for an Eat Better meal. Match the raw entry to a weight taken before cooking. [1]

What changes in the roasted entry?

The separate entry for roasted chicken breast, meat only, lists 165 kcal, 31.02 g protein and 3.57 g fat per 100 g. These are two reference records, not measurements of the same chicken before and after cooking. Their difference cannot establish your kitchen's cooking yield. Count added oil, coating and dressing separately. [2]

A worked example for 150 g cooked chicken

For 150 g of cooked meat matching the roasted entry, energy is 165 × 150 ÷ 100 = 247.5 kcal. Protein is approximately 46.5 g. Those figures cover only the chicken. Add separate lines for rice, vegetables, oil and dressing instead of treating 247.5 kcal as the value of an entire lunch box. [2]

Keep the weighing method clear

Weigh raw ingredients when planning a batch, or weigh cooked food when portioning it, and match the database entry accordingly. A note such as “150 g cooked chicken, dressing separate” is more useful than “one chicken breast”. For a batch, record ingredients and the actual portions produced so the calculation can be checked later.

Can roasted values describe boiled chicken?

Choose a matching preparation entry when available. Otherwise label the result as an estimate using a similar food. Do not relabel roasted data as measured boiled-chicken data. Skin, breadcrumbs and sauces need different records or their own ingredient calculations. Extra decimal places do not remove uncertainty.

Find a chicken meal you enjoy

Explore Eat Better's herb chicken with brown rice below. For nutrition tracking, ask about confirmed component weights and recipe-based figures. The reference values here explain the ingredient; the menu image does not establish the meal's calories. Start with your preferred date and flavour, then review the confirmed meal details.