Chicken Breast Macros: Complete Nutrition Guide

Chicken breast is the undisputed king of macro-friendly proteins. It’s lean, affordable, versatile, and packs more protein per calorie than almost any whole food. If you’re counting macros, you’re probably eating a lot of chicken.

But here’s where it gets tricky: chicken breast macros change significantly based on whether it’s raw or cooked, bone-in or boneless, with skin or without, and how you prepare it. “6 oz chicken breast” can mean different things depending on when you weigh it.

This guide clears up the confusion. You’ll get exact macros for every preparation, learn when to weigh your chicken, and understand how cooking methods affect nutrition.

Chicken Breast Macros: Quick Reference

Here’s what you need to know at a glance. All values are for boneless, skinless chicken breast.

Measurement	Calories	Protein	Carbs	Fat
100g raw	120	23g	0g	2.6g
100g cooked	165	31g	0g	3.6g
4 oz (113g) raw	136	26g	0g	3g
4 oz (113g) cooked	187	35g	0g	4g
6 oz (170g) raw	204	39g	0g	4.4g
6 oz (170g) cooked	281	53g	0g	6g
8 oz (227g) raw	272	52g	0g	6g
8 oz (227g) cooked	374	70g	0g	8g

The critical distinction: Raw and cooked weights are NOT interchangeable. A 6 oz raw chicken breast becomes approximately 4.5 oz after cooking (it loses water weight). If your tracking app says “chicken breast, cooked” and you weigh it raw, you’ll undercount.

Raw vs Cooked: Why It Matters

Chicken breast loses about 25-30% of its weight during cooking. The water evaporates, the protein concentrates, and the macros per ounce increase.

Example:

• 8 oz raw chicken breast = 272 calories, 52g protein
• After cooking, it weighs ~6 oz
• Those 6 oz cooked still = 272 calories, 52g protein

The total nutrition doesn’t change—it’s just concentrated into less weight.

When to Weigh Raw

Weigh raw when:

• Using a tracking app entry that specifies “raw”
• Meal prepping and portioning before cooking
• You want maximum accuracy

When to Weigh Cooked

Weigh cooked when:

• Using a tracking app entry that specifies “cooked”
• The chicken was already prepared (restaurant, pre-cooked)
• You’re eating immediately and didn’t weigh raw

Most accurate method: Weigh raw, cook, then log as “raw” weight. This accounts for variation in moisture loss between cooking methods.

Counting Macros for Beginners for tracking fundamentals.

Chicken Breast Macros by Preparation

How you cook chicken changes the macros—sometimes dramatically.

Plain Grilled/Baked (No Added Fat)

Serving	Calories	Protein	Carbs	Fat
4 oz cooked	187	35g	0g	4g
6 oz cooked	281	53g	0g	6g

This is the baseline. No oil, no breading, no sauce. Pure protein delivery.

Pan-Fried in Oil (1 tbsp olive oil)

Serving	Calories	Protein	Carbs	Fat
4 oz cooked	307	35g	0g	18g
6 oz cooked	401	53g	0g	20g

What changed: +120 calories, +14g fat from the tablespoon of oil. The chicken absorbs some of it during cooking.

Tip: Use cooking spray instead of oil to add minimal calories while preventing sticking.

Air Fried (No Oil)

Serving	Calories	Protein	Carbs	Fat
4 oz cooked	187	35g	0g	4g
6 oz cooked	281	53g	0g	6g

Air fryers are a macro counter’s best friend. You get the crispy texture of frying without the added fat.

Breaded and Fried

Serving	Calories	Protein	Carbs	Fat
4 oz cooked	340	28g	15g	18g
6 oz cooked	510	42g	23g	27g

What changed: Breading adds carbs and absorbs oil during frying. A significant jump in calories and fat.

Rotisserie Style (Skin-On)

Serving	Calories	Protein	Carbs	Fat
4 oz cooked (with skin)	252	30g	0g	14g
6 oz cooked (with skin)	378	45g	0g	21g

The skin factor: Chicken skin adds roughly 80-100 calories and 9g fat per 4 oz. Remove the skin to drop back to lean macros.

Deli/Sandwich Sliced

Serving	Calories	Protein	Carbs	Fat
4 oz	120	22g	2g	2g
6 oz	180	33g	3g	3g

Deli chicken is often brined and may contain added sodium, sugars, or fillers. Check the label—some brands vary significantly.

Boneless vs Bone-In Chicken Breast

If you buy bone-in chicken breast, you’re not eating the bone weight.

Bone-in chicken breast:

• Raw weight includes ~20-25% bone
• A 10 oz bone-in breast yields ~7.5 oz of meat
• Weigh after removing bone, or use bone-in specific entries in your app

Macro-friendly tip: Bone-in is often cheaper per pound. If budget matters, buy bone-in and remove the bone yourself—you’re paying for less meat per pound, but the price per actual meat may still be lower.

With Skin vs Without Skin

Type	Calories (per 4oz cooked)	Protein	Fat
Skinless	187	35g	4g
With skin	252	30g	14g

Skin adds: ~65 calories and 10g fat per 4 oz serving

The skin is where most of the fat lives. For pure protein-to-calorie efficiency, skinless wins. But if you have fat macros to spare, the skin adds flavor and satiety.

Chicken Breast vs Other Chicken Cuts

How does breast compare to other chicken options?

Cut (4 oz cooked)	Calories	Protein	Fat
Breast (skinless)	187	35g	4g
Thigh (skinless)	232	28g	12g
Thigh (with skin)	280	26g	18g
Drumstick (skinless)	172	28g	6g
Wing (with skin)	320	30g	22g

Breast is the protein king. No other cut comes close for protein-to-calorie ratio.

But thighs taste better. If you can fit the extra fat into your macros, thighs are juicier and harder to overcook.

Protein: The Complete Guide for complete protein guidance.

How to Weigh Chicken Accurately

Accurate macro counting requires accurate weighing. Here’s the system:

Method 1: Weigh Raw (Most Accurate)

1. Place raw chicken breast on food scale
2. Note the weight (e.g., 8 oz raw)
3. Cook the chicken
4. Log as “chicken breast, raw” with your pre-cook weight

This is the gold standard. Cooking method doesn’t affect accuracy because you’re tracking what went in.

Method 2: Weigh Cooked (When Raw Isn’t Possible)

1. Weigh cooked chicken
2. Log as “chicken breast, cooked” with exact cooked weight
3. Verify your tracking app entry specifies “cooked”

This works but introduces minor variation since different cooking methods lose different amounts of moisture.

Method 3: Package Weight

1. Check the package for total weight
2. Divide by number of pieces if multiple
3. Log as raw weight

Useful for meal prep when you’re cooking the whole package anyway.

Common Weighing Mistakes

Mistake 1: Weighing cooked, logging as raw

• Undercounts calories by ~25-30%

Mistake 2: Not accounting for marinades

• Sugary marinades add carbs
• Oil-based marinades add fat

Mistake 3: Guessing weights

• A “medium” chicken breast varies from 4-8 oz
• Always use a scale until you can eyeball accurately

How to Track Your Macros for comprehensive tracking methods.

Chicken Breast in Meal Planning

Sample High-Protein Day with Chicken

Meal	Chicken Serving	Protein from Chicken
Lunch	6 oz grilled breast	53g
Dinner	6 oz baked breast	53g
Total	12 oz	106g protein

That’s 106g of protein from chicken alone, leaving room for eggs at breakfast, Greek yogurt as a snack, and other protein sources—easily hitting 150g+ daily.

Chicken Meal Prep Framework

Sunday prep (2-3 lbs chicken breast):

1. Season — salt, pepper, garlic powder, paprika
2. Cook — bake at 400°F for 22-25 minutes (internal temp 165°F)
3. Portion — divide into 5-6 containers (6 oz each)
4. Refrigerate — keeps 4-5 days

Weekly use:

• Bowl with rice and vegetables
• Salad topping
• Wrap filling
• Stir-fry protein
• Snack (cold chicken slices)

High Protein Macro Meals for complete meal ideas.

Making Chicken Breast Taste Good

Let’s be honest: plain chicken breast can be boring. Here’s how to add flavor without destroying your macros.

Zero/Low-Calorie Flavor Additions

• Salt, pepper, herbs, spices (0 calories)
• Hot sauce (0-5 calories per serving)
• Mustard (0-5 calories per tablespoon)
• Lemon juice (5 calories per ounce)
• Vinegar (0-3 calories per tablespoon)
• Salsa (10-20 calories per ¼ cup)

Moderate-Calorie Additions

• BBQ sauce: 30-60 calories per 2 tbsp (watch sugar content)
• Teriyaki: 30-50 calories per 2 tbsp
• Greek yogurt-based sauces: 20-40 calories per 2 tbsp
• Light dressings: 40-60 calories per 2 tbsp

Marinades That Won’t Blow Your Macros

Lemon Herb (nearly zero added):

• Lemon juice
• Garlic
• Oregano, thyme, rosemary
• Salt and pepper
• Splash of olive oil (optional, 40 cal per tsp)

Asian-Style:

• Low-sodium soy sauce (10 cal per tbsp)
• Rice vinegar
• Ginger
• Garlic
• Sriracha

Spicy:

• Hot sauce
• Lime juice
• Cumin, chili powder
• Garlic

Cooking Methods for Better Texture

Brining: Soak in salt water (1 tbsp salt per cup water) for 30-60 minutes before cooking. No added calories, significantly juicier chicken.

Pounding: Pound to even thickness so it cooks evenly. Prevents dry edges with raw center.

Don’t overcook: Internal temp of 165°F. Use a meat thermometer. Every degree over dries it out.

Rest after cooking: Let it sit 5 minutes before cutting. Juices redistribute.

Chicken Breast vs Protein Powder

When you need protein, is chicken or a protein shake the better choice?

Factor	Chicken Breast (6 oz)	Protein Powder (1 scoop)
Protein	53g	24-30g
Calories	281	110-130
Satiety	High	Low
Convenience	Low	High
Cost	~$1.50	~$0.80
Micronutrients	B vitamins, selenium	Minimal

Use chicken when: You want to feel full, have time to cook, or need a real meal.

Use protein powder when: You’re in a rush, need post-workout convenience, or are struggling to hit protein goals.

Ideal approach: Mostly whole foods (chicken, fish, eggs, dairy), protein powder as a supplement when needed.

Budget-Friendly Chicken Tips

Chicken breast is affordable, but it can be cheaper:

Buy in Bulk

• Costco/Sam’s Club: Often $2-3/lb for boneless, skinless
• Larger packages at regular stores are cheaper per pound

Buy Bone-In, Skin-On

• Remove skin and bone yourself
• Often $1-2/lb cheaper than boneless, skinless

Buy Frozen

• Frozen chicken breast is usually cheaper than fresh
• Quality is nearly identical
• Thaw in fridge overnight or in cold water

Watch Sales

• Stock up when it’s $1.99/lb or less
• Freeze immediately

Don’t Buy Pre-Marinated

• You’re paying for sugar water
• Marinate yourself for pennies

Quick Reference: Chicken Breast Macros Cheat Sheet

Per 4 oz cooked, boneless, skinless:

• 187 calories
• 35g protein
• 0g carbs
• 4g fat

Per 6 oz cooked, boneless, skinless:

• 281 calories
• 53g protein
• 0g carbs
• 6g fat

Per 100g cooked:

• 165 calories
• 31g protein
• 0g carbs
• 3.6g fat

Raw → Cooked conversion:

• 8 oz raw ≈ 6 oz cooked
• 6 oz raw ≈ 4.5 oz cooked
• Loses ~25-30% weight

With skin: Add ~65 calories, 10g fat per 4 oz

Pan-fried in oil: Add 120 calories per tbsp oil used

The Bottom Line

Chicken breast is the macro counter’s best friend for good reason. With 31g of protein per 100g cooked and minimal fat, it’s hard to beat for protein efficiency.

Key takeaways:

• Weigh raw for maximum accuracy
• Raw and cooked weights are NOT interchangeable
• Skinless beats skin-on for protein-to-calorie ratio
• Cooking method affects macros (avoid added fats if cutting)
• Meal prep makes consistency easy

Whether you’re cutting, bulking, or maintaining, chicken breast should probably be a staple in your meal plan. Now you have the exact numbers to fit it into your macros perfectly.

Ready to calculate how much chicken you need daily? Use our free Macro Calculator to get your personalized protein target.

Related Guides:

• What Are Macronutrients? — Understand the basics of macros
• Protein: The Complete Guide — Everything about this essential macro
• How to Track Your Macros — Master your daily nutrition tracking

More Food Macro Guides:

• Eggs Macros — Another protein powerhouse
• Salmon Macros — The omega-3 rich option
• All Food Guides — Browse our complete food database