Chicken is one of the world's most popular protein foods, and this calculator gives you a fast, reliable estimate of the calories and macronutrients in your serving. Pick a cut of chicken, choose whether the skin is on or off, enter your portion size in grams or ounces, and select a cooking method to see how added fat or breading changes the totals.
Whether you're tracking protein for training, counting calories to manage weight, or simply curious about what's on your plate, this tool breaks down each serving into calories, protein, total fat, saturated fat, carbohydrates, and sodium. It covers chicken breast, thigh, drumstick, and wing, with quick-fill buttons for common serving sizes.
Use it with your food diary or meal planning routine to make informed choices without digging through nutrition labels.
🍗 Chicken Nutrition Calculator
Estimate calories and macros for cooked chicken — values are based on USDA reference data for roasted chicken and adjusted for cooking method.
📊 Results
Estimates are for cooked chicken without marinades, sauces, or added salt unless included in your cooking method selection.
How to Use This Tool
This calculator is designed for cooked chicken servings. Start by choosing the cut of chicken (breast, thigh, drumstick, or wing) and whether the skin is on. Then select a cooking method so the tool can adjust for added oil or breading. Enter a serving amount in grams or ounces and press Calculate Nutrition to see calories, protein, total fat, saturated fat, carbohydrates, and sodium for that portion.
How the Numbers Are Calculated
The baseline nutrient values in this tool are averages for roasted chicken compiled from USDA FoodData Central. Each cut is available with and without skin, because the skin contributes significant fat and calories.
The core calculation is simple: nutrient per serving = (nutrient per 100 g × serving weight in grams) ÷ 100. For example, if a cut has 165 kcal per 100 g, a 150 g serving provides 165 × 150 ÷ 100 = 247.5 kcal.
Cooking method adjustments approximate added ingredients: pan-searing in oil adds about 25 kcal and 2.5 g fat per 100 g, while fried and breaded chicken adds about 55 kcal, 4.5 g fat, and 5 g carbohydrates per 100 g. The tool does not account for marinades, sauces, buttermilk, or added salt beyond these base adjustments.
Worked Example
Suppose you eat one roasted chicken drumstick with skin. A typical drumstick weighs about 60 g after cooking. The baseline value for skin-on roasted drumstick is 205 kcal per 100 g, so your serving contains 205 × 60 ÷ 100 = 123 kcal, 26.6 × 0.6 = 16 g protein, and 10.1 × 0.6 = 6.1 g fat. The calculator performs these conversions automatically.
Reference Table: Cooked Chicken per 100 g
Values below are approximate averages for roasted chicken, with and without skin.
| Cut | Skin | Calories (kcal) | Protein (g) | Total fat (g) |
|---|---|---|---|---|
| Chicken breast | Skinless | 165 | 31 | 3.6 |
| Chicken breast | Skin on | 197 | 30 | 7.8 |
| Chicken thigh | Skinless | 179 | 24.8 | 8.2 |
| Chicken thigh | Skin on | 229 | 24.4 | 14.5 |
| Chicken drumstick | Skinless | 172 | 27.3 | 5.7 |
| Chicken drumstick | Skin on | 205 | 26.6 | 10.1 |
| Chicken wing | Skinless | 203 | 24.9 | 10.9 |
| Chicken wing | Skin on | 290 | 26.3 | 20.1 |
Saturated fat, carbohydrate, and sodium values are available in the calculator result breakdown.
Tips for Accurate Tracking
Use a kitchen scale and weigh the chicken after cooking, because the nutrient values in this tool are for cooked meat. If you weigh raw pieces, water loss during cooking means a cooked serving weighs less than the raw portion and is more nutrient-dense.
- Weigh skin and bones separately if you do not eat them.
- Be consistent: log the same serving style (cooked weight) every time.
- If your chicken is cooked with butter or a creamy sauce, add those calories separately.
- Read package labels when available; brand values can differ from USDA averages.
Frequently Asked Questions
Should I weigh chicken raw or cooked?
Weigh it cooked when using this tool, since the base values are for roasted, cooked meat. If you only have the raw weight, expect the cooked portion to be roughly 75–80% of the raw weight for most cuts.
Why does skin add so many calories?
Chicken skin is mostly fat. Removing it can cut around 30–80 kcal per 100 g depending on the cut, and it also lowers total and saturated fat.
Are these values suitable for keto or low-carb diets?
Plain roasted chicken is naturally very low in carbohydrates. Only the fried and breaded option adds a few grams of carbs in this calculator.
Further Reading
USDA FoodData Central: https://fdc.nal.usda.gov/
USDA MyPlate Protein Foods: https://www.myplate.gov/eat-healthy/protein-foods