Enter chicken and portion details
Choose the closest food profile. Then adjust weight, cooking yield, ingredients, servings, goals, and cost.
Example chicken breast nutrition table
These examples use cooked, roasted, boneless, skinless chicken breast without added ingredients.
| Portion | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| 50 grams | 83 kcal | 15.5 g | 1.8 g | 0.0 g |
| 85 grams | 140 kcal | 26.4 g | 3.1 g | 0.0 g |
| 100 grams | 165 kcal | 31.0 g | 3.6 g | 0.0 g |
| 150 grams | 248 kcal | 46.5 g | 5.4 g | 0.0 g |
| 200 grams | 330 kcal | 62.0 g | 7.2 g | 0.0 g |
| 4 ounces | 187 kcal | 35.2 g | 4.1 g | 0.0 g |
| 6 ounces | 281 kcal | 52.7 g | 6.1 g | 0.0 g |
| One average breast | 287 kcal | 53.9 g | 6.3 g | 0.0 g |
Formula used
Nutrient amount
Nutrient = weight in grams × nutrient per gram
Nutrition per serving
Per serving = total nutrition ÷ servings
Cooked weight
Cooked weight = raw weight × cooking yield
Raw weight from cooked weight
Raw weight = cooked weight ÷ cooking yield
Edible meat weight
Edible weight = package weight × edible yield
Calories from protein
Protein calories = protein grams × 4
Calories from fat
Fat calories = fat grams × 9
Cost per protein gram
Cost per protein gram = total cost ÷ protein grams
How to use this chicken breast nutrition calculator
Select the chicken profile matching your food. Choose raw, roasted, grilled, boiled, fried, skin-on, or tenderloin. Enter the package or portion weight. Then select grams, kilograms, ounces, pounds, breasts, or servings.
Account for bones and cooking loss
Bone-in chicken includes weight you may not eat. Use edible yield to remove estimated bone and waste. Cooking also removes water. Select raw or cooked weight, then adjust cooking yield. The calculator estimates the corresponding weight.
Add oils, sauces, and coatings
Cooking ingredients can change nutrition significantly. Add oil, butter, barbecue sauce, marinade, breadcrumbs, flour, cheese, cream sauce, or salt. Enter each amount in grams. The calculator adds their calories, macronutrients, sodium, sugar, and fiber.
Plan servings and meal-prep containers
Enter the number of servings for standard portions. Enter meal-prep containers separately when needed. Results show total nutrition, per-serving nutrition, and per-container nutrition. People and meals help estimate how many portions your batch provides.
Use protein and calorie targets
Set a daily protein target and meal protein target. The calculator estimates chicken needed for that meal. Set a chicken calorie limit to estimate an allowable portion. These values support planning, not medical treatment.
Estimate food costs
Enter a price per pound, kilogram, gram, or ounce. Results include total cost, cost per serving, cost per container, and cost per protein gram. This helps compare package sizes and meal-prep budgets.
Review and export results
Use the result tabs for nutrients, meal prep, goals, costs, and comparisons. Download CSV for spreadsheets. Download PDF for a compact report. Print the page when a longer record is helpful.
Understand nutrition estimates
Chicken values vary by brand, trimming, salt solution, and cooking method. Moisture loss changes nutrition per gram. Package labels usually describe the purchased product. Their values should override generic estimates.
Use safe food practices
Handle raw chicken carefully. Prevent cross-contamination during preparation. Cook poultry thoroughly using trusted food-safety guidance. Refrigerate leftovers promptly. Reheat stored portions safely before serving.
Check labels whenever exact nutrition accuracy is important.
Frequently asked questions
How accurate is the calculator?
It provides practical estimates from generic food profiles. Brand, trimming, moisture, brining, and cooking change actual values. Use the package label for greater accuracy.
Should I enter raw or cooked weight?
Enter whichever weight you measured. Select the matching weight basis. The calculator can estimate the other weight using cooking yield.
Why does cooked chicken have more protein per gram?
Cooking removes water. Nutrients become more concentrated in each cooked gram, although the total protein in the original piece changes little.
How do I calculate bone-in chicken?
Choose bone-in and enter the full weight. Set an edible yield percentage. The calculator removes estimated bone and waste before calculating nutrition.
Can I include cooking oil?
Yes. Select olive oil or another ingredient. Enter the amount actually retained by the food for the most useful estimate.
Can it plan multiple meal-prep containers?
Yes. Enter the total batch and container count. Results show cooked chicken, calories, protein, fat, carbohydrates, and cost per container.
Does the calculator provide daily values?
Yes. It estimates percentages for calories, protein, fat, sodium, cholesterol, minerals, and selected vitamins. Daily needs vary.
Does this replace dietary advice?
No. It is an educational planning tool. Consult a qualified professional for medical diets, allergies, kidney disease, or specialized nutrition needs.
Important notes
- Package labels should override generic estimates.
- Cooking changes water weight and nutrient concentration.
- Bone and skin percentages vary between products.
- This calculator does not provide medical diagnosis.
- Safe cooking practices remain the user’s responsibility.