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Chicken Calories, Nutrition and Health Benefits
Chicken is one of the most popular and versatile protein sources around the world.
Whether it's grilled, curried, roasted, or stewed, chicken fits easily into a variety of diets—from high-protein muscle gain to low-carb weight loss plans.
In this detailed guide, we explore everything from chicken calories and nutrition to specific recipe breakdowns and how you can track them with the Hint app.
Chicken Calories
Chicken is naturally low in calories and fat when cooked without added oils. Here's a quick overview:
100 grams of raw chicken breast provides 168 kcal. Chicken breast is the leanest and highest in protein, making it ideal for weight loss and muscle gain diets.
The calories in chicken depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.
| Chicken Quantity | Chicken Calories (kcal) |
|---|---|
| 50 grams | 84 |
| 100 grams | 168 |
| 150 grams | 252 |
| 200 grams | 336 |
| 250 grams | 421 |
| 300 grams | 505 |
| 350 grams | 589 |
| 400 grams | 673 |
| 450 grams | 757 |
| 500 grams | 841 |
| 1 kg | 1682 |
Download the Hint app to track your calories and nutrition from chicken recipes and other meals.
Chicken Nutrition
Chicken is rich in high-quality protein, vitamins, and minerals:
- Macronutrients: Protein, minimal fat (esp. in breast), zero carbs
- Micronutrients: B vitamins (B3, B6, B12), phosphorus, selenium, zinc
| Calories and Nutrients | Per 100 grams of Chicken Breast |
|---|---|
| Calories (kcal) | 168 |
| Carbs (grams) | 0 |
| Dietary Fiber (grams) | 0 |
| Sugar (grams) | 0 |
| Protein (grams) | 21.8 |
| Fat (grams) | 9.0 |
| Saturated Fat (grams) | 0.8 |
| Monounsaturated Fat (grams) | 1.0 |
| Polyunsaturated Fat (grams) | 0.4 |
| Choelsterol (milligrams) | 62 |
| Sodium (milligrams) | 0 |
Protein in Chicken
Protein in chicken breast is of exceptional quality, making it one of the most popular choices for people aiming to build muscle, lose fat, or maintain a healthy diet.
100 grams of raw chicken breast contains 21.8 grams of protein. Approximately 52% of the calories in chicken breast come from protein, and 48% come from fat.
It contains all nine essential amino acids required by the body, supporting tissue repair, muscle growth, immune function, and metabolic health.
Incorporating chicken into your meals, especially when grilled, boiled, or roasted, can help meet your daily protein goals effectively.
| Chicken Breast Quantity | Chicken Breast Protein (grams) |
|---|---|
| 50 grams | 10.9 |
| 100 grams | 21.8 |
| 150 grams | 32.7 |
| 200 grams | 43.6 |
| 250 grams | 54.5 |
| 300 grams | 65.4 |
| 350 grams | 76.3 |
| 400 grams | 87.2 |
| 450 grams | 98.1 |
| 500 grams | 109 |
| 1 kg | 218 |
Track your protein intake easily on the Hint app and achieve your muscle gain.
Chicken Liver Nutrition and Benefits
Chicken liver is a nutrient-rich organ meat that offers a concentrated source of essential vitamins and minerals in a relatively low-calorie package.
A 100-gram serving of cooked chicken liver contains approximately 123 kcal, with around 21.6 grams of high-quality protein and only 4 grams of fat.
Chicken Liver Protein
| Chicken Liver Quantity | Chicken Liver Protein (grams) |
|---|---|
| 50 grams | 10.8 |
| 100 grams | 21.6 |
| 150 grams | 32.4 |
| 200 grams | 43.1 |
| 250 grams | 53.9 |
| 300 grams | 64.7 |
| 350 grams | 75.5 |
| 400 grams | 86.3 |
| 450 grams | 97.1 |
| 500 grams | 107.8 |
| 1 kg | 215.7 |
Chicken Liver Benefits
It is exceptionally rich in vitamin A, supporting eye health and immune function, and provides high levels of iron, which is vital for preventing anemia and boosting energy levels.
Chicken liver also contains significant amounts of vitamin B12, folate, riboflavin, and selenium, making it a powerful food for red blood cell formation, cognitive health, and metabolism.
While its nutritional density is impressive, it should be eaten in moderation due to its high vitamin A and cholesterol content, especially for individuals with liver or cholesterol concerns.
FAQs
Is Broiler Chicken Good for Health?
Broiler chicken is safe when sourced hygienically. However, limit excessive consumption due to antibiotic concerns in some poultry farms.
Is Chicken Good for Fatty Liver?
Yes—lean chicken helps meet protein needs without burdening the liver with saturated fat.
Is Chicken Good for Cholesterol?
Yes—when cooked with minimal oil and without skin. Avoid fried and butter-based recipes.
Is Grilled Chicken Good for Weight Loss?
Absolutely. High in protein, low in fat, and low in calories—ideal for calorie-controlled diets.
Does Eating Chicken Increase Weight?
Only if consumed in large portions with rich gravies, fried coatings, or excessive carbs.
Fish vs Chicken Protein
- Fish: ~15–22g protein per 100g
- Chicken: ~18–22g protein per 100g
- Fish: Better for omega-3s
- Chicken: Higher in lean muscle-building protein
Chicken vs Paneer Protein
- Chicken (100g): ~22g
- Paneer (100g): ~18g
- Chicken is better for low-calorie, high-protein diets
How the Hint App Helps
Track every bite with India’s most accurate food calorie calculator:
- Log chicken recipes easily from hundreds of options
- Discover macros: protein, carbs, fat
- Personalized diet plans for muscle gain or weight loss
- Monitor your sodium, cholesterol, and fat intake
With Hint Pro:
- Unlock detailed personalized diet plans and meal breakdowns
- Access Pro Workouts to pair diet with strength training
With Hint Premium:
- Enjoy unlimited dietitian consultations
- Get personalized meal plans for diabetes, PCOS, fatty liver, and more
- Track health markers with expert advice
Top Chicken Recipe Calories, Nutrition, and Health Benefits
Each of these recipes can be logged in the Hint app to help you stay on track with your calorie and protein goals.
Note: Chicken recipes in India can vary widely based on regional spices, cooking methods, and ingredients. To measure the precise calories and nutrition for your version of a chicken dish, download the Hint app and create your own personalized chicken recipe. It’s the easiest way to track exactly what you eat.
1. Chicken Curry Calories
A flavorful Indian classic made with spices and gravy. Great with roti or rice.
1 small cup (100 grams) of chicken curry contains 135 kcal. 53% of the calories come from protein, 42% from fat, and 5% from carbs. Here is a breakdown of how the calories in chicken curry change with serving size
| Chicken Curry Quantity | Chicken Curry Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 135 |
| 1 Medium Cup (200 grams) | 270 |
| 1 Large Cup (300 grams) | 405 |
2. Tandoori Chicken Calories
Marinated in yogurt and spices, then grilled. High in protein and low in fat.
1 large piece (50 grams) of tandoori chicken contains 105 kcal. 69% of the calories come from fat, 25% from protein, and 6% from carbs. Here is a breakdown of how the calories in tandoori chicken change with serving size and quantity
| Tandoori Chicken Quantity | Tandoori Chicken Calories (kcal) |
|---|---|
| 1 Small Piece (30 grams) | 63 |
| 1 Medium Piece (40 grams) | 84 |
| 1 Large Piece (50 grams) | 105 |
3. Chicken Roll Calories
A street-food favorite wrapped in roti or paratha with sauces and veggies.
100 grams of chicken roll contains 233 kcal. 40% of the calories come from fat, 40% from carbs, and 20% from protein. Here is a breakdown of how the calories in chicken roll change with the serving quantity
| Chicken Roll Quantity | Chicken Roll Calories (kcal) |
|---|---|
| 50 grams | 116 |
| 100 grams | 233 |
| 200 grams | 466 |
4. Grilled Chicken Calories & Protein
Lean, juicy, and packed with protein. Best paired with salads.
1 large piece (50 grams) of grilled chicken contains 100 kcal. 62% of the calories come from fat, 31% from protein, and 6% from carbs. Here is a breakdown of how the calories in grilled chicken change with serving size
| Grilled Chicken Quantity | Grilled Chicken Calories (kcal) |
|---|---|
| 1 Small Piece (30 grams) | 60 |
| 1 Medium Piece (40 grams) | 80 |
| 1 Large Piece (50 grams) | 100 |
5. Chicken Gizzard Calories
Low-fat, iron-rich organ meat that aids digestion.
1 small cup (100 grams) of chicken gizzard contains 92 kcal. 80% of the calories come from protein, 20% from fat, and 0% from carbs. Here is a breakdown of how the calories in chicken gizzards change with quantity
| Chicken Gizzard Quantity | Chicken Gizzard Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 92 |
| 1 Medium Cup (200 grams) | 183 |
| 1 Large Cup (300 grams) | 275 |
6. Chicken Fried Rice Calories
A comforting Indo-Chinese dish—calories depend on oil and portion size.
1 medium cup (200 grams) of chicken fried rice contains 245 kcal. 46% of the calories come from carbs, 43% from fat, and 11% from protein. Here is a breakdown of how the calories in chicken fried rice change with serving portion size
| Chicken Fried Rice Quantity | Chicken Fried Rice Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 122 |
| 1 Medium Cup (200 grams) | 245 |
| 1 Large Cup (300 grams) | 367 |
7. Chicken Sandwich Calories
Customizable with whole grain bread and grilled chicken for a balanced snack.
100 grams of a chicken sandwich contains 120 kcal. 49% of the calories come from carbs, 22% from fat, and 29% from protein. Here is a breakdown of how the calories in a chicken sandwich change with serving size
| Chicken Sandwich Quantity | Chicken Sandwich Calories (kcal) |
|---|---|
| 50 grams | 60 |
| 100 grams | 120 |
| 200 grams | 180 |
8. Chicken Shawarma Calories
Middle-Eastern wrap with pickles and garlic sauce.
100 grams of chicken shawarma contains 210 kcal. 44% of the calories come from fat, 37% from carbs, and 19% from protein. Here is a breakdown of how the calories in chicken curry change with portion size
| Chicken Shawarma Quantity | Chicken Calories (kcal) |
|---|---|
| 50 grams | 105 |
| 100 grams | 210 |
| 200 grams | 420 |
9. Fried Chicken Calories & Protein
Crunchy and indulgent. Best as an occasional treat.
1 large piece (50 grams) of fried chicken contains 100 kcal. 62% of the calories come from fat, 31% from protein, and 7% from carbs. Here is a breakdown of how the calories in fried chicken change with serving size
| Fried Chicken Quantity | Fried Chicken Calories (kcal) |
|---|---|
| 1 Small Piece (30 grams) | 60 |
| 1 Medium Piece (40 grams) | 80 |
| 1 Large Piece (40 grams) | 100 |
10. Chicken Salad Calories
Great for weight loss—rich in fiber and protein.
1 small cup (100 grams) of chicken salad contains 123 kcal. 45% of the calories come from fat, 37% from protein, and 17% from carbs. Here is a breakdown of how the calories in chicken salad change with serving portion size
| Chicken Salad Quantity | Chicken Salad Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 123 |
| 1 Medium Cup (200 grams) | 246 |
| 1 Large Cup (300 grams) | 369 |
11. Chicken Kebab Calories
Spiced and skewered. Tasty and protein-rich.
1 small piece (30 grams) of chicken seekh kebab contains 49 kcal. 47% of the calories come from fat, 46% from protein, and 7% from carbs. Here is a breakdown of how the calories in chicken kebab change with serving size
| Chicken Curry Quantity | Chicken Calories (kcal) |
|---|---|
| 1 Small Piece (30 grams) | 49 |
| 1 Medium Piece (40 grams) | 65 |
| 1 Large Piece (50 grams) | 82 |
12. Chicken Noodles Calories
An Indo-Chinese favorite. High in carbs and flavor.
1 small cup (100 grams) of chicken noodles contains 200 kcal. 55% of the calories come from carbs, 28% from fat, and 17% from protein. Here is a breakdown of how the calories in chicken noodles change with serving portion size
| Chicken Noodles Quantity | Chicken Noodles Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 200 |
| 1 Medium Cup (200 grams) | 400 |
| 1 Large Cup (300 grams) | 600 |
| 1 Plate (300 grams) | 600 |
13. Butter Chicken Calories
Creamy and indulgent—consume in moderation.
1 small cup (100 grams) of butter chicken contains 125 kcal. 73% of the calories come from fat, 16% from protein, and 10% from carbs. Here is a breakdown of how the calories in butter chicken change with serving portion size
| Butter Chicken Quantity | Butter Chicken Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 125 |
| 1 Medium Cup (200 grams) | 250 |
| 1 Large Cup (300 grams) | 375 |
14. Chicken Puff Calories
Pastry-based snack, best enjoyed occasionally.
100 grams of chicken puff contains 325 kcal. 52% of the calories come from fat, 35% from carbs, and 13% from protein. Here is a breakdown of how the calories in chicken puff change with serving size
| Chicken Puff Quantity | Chicken Puff Calories (kcal) |
|---|---|
| 50 grams | 135 |
| 100 grams | 270 |
| 150 grams | 405 |
15. Chicken Wings Calories
Best when grilled or air-fried for fewer calories.
100 grams of chicken wings contain 258 kcal. 63% of the calories come from fat, 36% from protein, and 1% from carbs. Here is a breakdown of how the calories in chicken wings change with serving size
| Chicken Wings Quantity | Chicken Wings Calories (kcal) |
|---|---|
| 50 grams | 129 |
| 100 grams | 258 |
| 150 grams | 388 |
16. KFC Chicken Calories
Deep-fried and crispy—high in calories and sodium.
1 large piece (100 grams) of KFC chicken contains 133 kcal. 63% of the calories come from fat, 20% from protein, and 18% from carbs. Here is a breakdown of how the calories in KFC chicken change with serving size
| KFC Chicken Quantity | KFC Chicken Calories (kcal) |
|---|---|
| 1 Small Piece (30 grams) | 80 |
| 1 Medium Piece (40 grams) | 107 |
| 1 Large Piece (50 grams) | 133 |
17. Chicken Soup Calories
Light and nourishing. Perfect for recovery meals.
1 small cup (100 grams) of sweet corn chicken soup contains 101 kcal. 44% of the calories come from fat, 32% from protein, and 24% from carbs. Here is a breakdown of how the calories in chicken soup change with serving size
| Chicken Soup Quantity | Chicken Soup Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 101 |
| 1 Medium Cup (200 grams) | 202 |
| 1 Large Cup (300 grams) | 302 |
18. Chicken 65 Calories
A spicy fried appetizer. Better grilled for fewer calories.
1 small cup (100 grams) of chicken 65 contains 197 kcal. 26% of the calories come from protein, 70% from fat, and 4% from carbs. Here is a breakdown of how the calories in chicken 65 change with serving size
| Chicken 65 Quantity | Chicken 65 Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 197 |
| 1 Medium Cup (200 grams) | 394 |
| 1 Large Cup (300 grams) | 592 |
19. Chicken Tikka Calories
Oven-baked and low in fat. Perfect for low-carb diets.
1 small cup (100 grams) of chicken tikka contains 125 kcal. 23% of the calories come from protein, 64% from fat, and 13% from carbs. Here is a breakdown of how the calories in chicken tikka change with serving size
| Chicken Tikka Quantity | Chicken Tikka Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 125 |
| 1 Medium Cup (200 grams) | 250 |
| 1 Large Cup (300 grams) | 374 |
20. Chicken Burger Calories
A fast-food option with protein. Opt for grilled versions.
100 grams of a chicken burger contains 248 kcal. 14% of the calories come from protein, 55% from fat, and 31% from carbs. Here is a breakdown of how the calories in chicken curry change with serving size
| Chicken Burger Quantity | Chicken Burger Calories (kcal) |
|---|---|
| 50 grams | 124 |
| 100 grams | 248 |
| 200 grams | 496 |
21. Chicken Mandi Calories
Traditional rice and chicken dish. Rich in calories and flavor.
1 small cup (100 grams) of chicken mandi contains 147 kcal. 16% of the calories come from protein, 33% from fat, and 51% from carbs. Here is a breakdown of how the calories in chicken mandi change with serving size
| Chicken Mandi Quantity | Chicken Mandi Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 147 |
| 1 Medium Cup (200 grams) | 293 |
| 1 Large Cup (300 grams) | 440 |
22. Boiled Chicken Calories
Simple, clean, and protein-dense.
1 small cup (100 grams) of boiled chicken contains 51 kcal. 45% of the calories come from protein, 41% from fat, and 14% from carbs. Here is a breakdown of how the calories in boiled chicken change with serving size
| Boiled Chicken Curry Quantity | Boiled Chicken Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 51 |
| 1 Medium Cup (200 grams) | 102 |
| 1 Large Cup (300 grams) | 154 |
23. Chicken Momos Calories
Steamed dumplings are low in oil.
1 small piece (100 grams) of chicken momo contains 48 kcal. 20% of the calories come from protein, 32% from fat, and 48% from carbs. Here is a breakdown of how the calories in chicken momo change with serving size
| Chicken Momos Quantity | Chicken Momos Calories (kcal) |
|---|---|
| 1 Small Piece (30 grams) | 48 |
| 1 Medium Piece (40 grams) | 63 |
| 1 Large Piece (50 grams) | 79 |
24. Chicken Pakora Calories
Fried snack with besan batter. Track using Hint to avoid overindulgence.
1 small cup (100 grams) of chicken pakora contains 202 kcal. 29% of the calories come from protein, 55% from fat, and 16% from carbs. Here is a breakdown of how the calories in chicken pakora change with serving size
| Chicken Pakora Quantity | Chicken Pakora Calories (kcal) |
|---|---|
| 1 Small Cup (100 grams) | 202 |
| 1 Medium Cup (200 grams) | 405 |
| 1 Large Cup (300 grams) | 607 |
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Final Thoughts
Whether you're looking to build muscle, manage your weight, or improve your heart health, chicken can be a perfect fit for your goals. The key is to choose the right preparation method and track your portions.
Download the Hint app to start logging your meals, explore personalized plans, and make your nutrition smarter today!
