Chicken Nutrition Facts by Cut — Kacy Farms

Raw, per 100 g

The starting point

Raw values are what you see at the point of ordering, so they are the ones to plan a menu against. These are skinless unless the cut cannot practically be skinless.

Raw chicken nutrition per 100 g by cut
Cut (raw, skinless)	Calories	Protein (g)	Fat (g)
Breast fillet	120	22.5	2.6
Thigh, boneless	177	18.8	10.9
Leg (thigh + drumstick)	170	19.2	9.8
Drumstick	155	19.3	8.4
Wing	145	20.0	7.4
Whole chicken, skinless	144	20.4	6.0

Values are typical reference figures for broiler meat and can vary with age, feed and processing. They are not a laboratory analysis of any individual batch.

Cooked, per 100 g

After the heat

Cooking drives off water, so protein per 100 g goes up even though the absolute amount of protein never changes. This is the table to use if you are counting macros from what ends up on the plate.

Cooked chicken nutrition per 100 g by cut
Cut (cooked)	Calories	Protein (g)	Fat (g)
Breast, cooked	165	31.0	3.6
Thigh, cooked	209	26.0	10.9
Leg, cooked	197	27.0	9.3
Drumstick, cooked	175	26.0	7.8
Wing, cooked	190	26.0	9.2
Liver, cooked	167	24.0	6.5
Gizzard, cooked	94	18.0	2.1
Heart, cooked	153	18.0	9.0

A cooked 85 g serving of breast

~26 g

protein, about 140 kcal and 3 g of fat.

A cooked 85 g serving of thigh

~22 g

protein, about 180 kcal and 9 g of fat.

For a main meal, per adult

150–200 g

raw weight, or 120–150 g if it is one part of a plate with starch.

Skin and method

What changes the numbers

Skin on or skin off

Skin is where most of the fat lives. This is why we ask about it on every order: it is the single biggest nutritional decision on the sheet.

Calories and fat for skin-on chicken cuts
Cut (per 100 g)	Calories	Protein (g)	Fat (g)	Extra fat
Breast with skin	197	23.0	10.9	+4.7
Whole chicken with skin	189	19.4	13.6	+7.6
Wing with skin	203	17.4	14.0	+6.6

How you cook it

Grilling, roasting and steaming keep chicken close to the skinless figures. Frying moves it a long way, mostly by adding oil that the coating then holds.

Grilled or roasted, skinless: about 165 kcal per 100 g.
Steamed or poached: roughly 160–170 kcal per 100 g, the leanest option.
Roasted with skin: 210–240 kcal per 100 g.
Fried: 250–330 kcal per 100 g, the highest of any method.
Any method, with breaded coating: add roughly 80–120 kcal per 100 g on top.

Method and times are covered in detail in how to cook chicken meat.

On the plate

Fitting it into a real meal

Chicken is a protein, not a meal. Pairing it well matters more than any macro adjustment.

With a starch

Ugali, rice, chips, iriza or bread. Roughly one fist of starch to one and a half fists of chicken balances the plate well.

With plant protein

Beans, peas or groundnut stew. Animal and plant protein together work better than either alone, and it stretches the meat.

With vegetables

Cabbage, avocado, carrots, greens. Volume and fibre for very few calories, which is how you keep a chicken-heavy plate balanced.

Watch the extras

Sauces, gravies and sugary marinades add more sodium and sugar than the chicken itself. Measure them rather than pouring.

Questions

Answered

How much protein is in chicken breast?

About 22.5 g per 100 g raw and skinless, rising to roughly 31 g per 100 g cooked because cooking loses water. A cooked 85 g serving gives you around 26 g of protein.

Is chicken breast really the leanest cut?

Yes. Raw skinless breast is about 120 kcal and 2.6 g of fat per 100 g, against roughly 10.9 g of fat for a boneless thigh. Chicken is unremarkable as a protein source and excellent as a lean one.

Does removing the skin make a real difference?

Very much so. Skin-on breast is around 197 kcal per 100 g against 120 kcal skinless. That difference is almost entirely fat, and it is why we ask whether you want skin on or off.

Is fried chicken a lot more calories?

Considerably. Frying can add 50 to 80 kcal per 100 g on top of the raw value, depending on how much oil the coating holds. Grilling, roasting and steaming keep it much closer to the skinless figures.

How much chicken per person should I serve?

For a main meal, 150 to 200 g raw per adult works well, and that is roughly 25 to 30 g of cooked protein. If chicken is one part of a plate with ugali, rice or plant protein, 120 to 150 g is usually enough.

Is chicken good for a high-protein diet?

Yes. At about 31 g of protein per 100 g cooked and very little carbohydrate, it is one of the easiest ways to hit a high-protein target. Pair it with starches and plant proteins for balance.

Are these numbers for your specific birds?

These are typical reference values for broiler chicken meat, not a laboratory analysis of every batch. Actual figures vary with age, feed and cooking. For a clinical diet or exact macros, use a qualified nutritionist's data.

What about sodium in seasoned or injected chicken?

Plain fresh chicken is naturally low in sodium. If you buy injected, brined or pre-seasoned product, check the label, because salt and phosphate additives can push sodium up a long way.

Keep reading

Protein, calories and fat, cut by cut

The starting point

After the heat

What changes the numbers

Skin on or skin off

How you cook it

Fitting it into a real meal

With a starch

With plant protein

With vegetables

Watch the extras

Answered

More on chicken meat

Chicken meat products

Chicken cuts & butchery

Chicken meat processing

Chicken meat delivery

What you need to know

How to prepare chicken meat

Fresh chicken & food safety

Wholesale chicken supply

Order to your macros