How many calories are in chicken breast?

Chicken breast at a glance

Chicken breast ranks among the lowest-calorie and, at the same time, most protein-dense cuts of meat. That's why it shows up so often in diet plans and protein-focused eating. The values in the German BLS database and USDA FoodData Central are practically identical.

Why chicken breast works in a calorie deficit

According to the German Nutrition Society (DGE), protein has the highest thermic effect of all macronutrients: 20 to 30 percent of the energy you take in is burned directly through digestion and metabolism. With 150 g of chicken breast (around 47 g of protein), that means roughly 40 to 55 calories go straight to digestion. At the same time, the high protein content supports muscle retention in a calorie deficit and, per Helms et al. (2014), is more satiating than carbohydrate or fat.

Nutrition details

At 1 g of fat per 100 g, raw chicken breast is extremely lean. It delivers meaningful amounts of niacin (vitamin B3) and vitamin B6, along with phosphorus, potassium, and selenium. Thanks to its high share of essential amino acids — especially leucine — chicken breast counts as a high-quality protein source by the DIAAS protein-quality standard.

Chicken thigh, for comparison

Skinless chicken thigh delivers around 140 kcal per 100 g raw — about 30 percent more calories at a comparable protein content. With the skin on, that rises to 220 kcal/100 g. For calorie-conscious eating, the breast remains clearly the more efficient cut.