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Chicken (raw, lean) Calories
High protein, low fat, source of B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken (raw, lean) (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 27 g of protein, 2.5 g of fat and 0 g of fiber. Its 10.2 mg of B3 covers 64% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Chicken (raw, lean) Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27g
· 54% DV
Fat
2.5g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 83% · Fat 17%
Chicken (raw, lean) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Chicken (raw, lean)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 piece (mini) | 40 g | 44 kcal |
| 1 piece (extra small) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 serving (large) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 piece (extra large) | 220 g | 242 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Chicken (raw, lean)
Should you wash raw chicken before cooking it?
No, you should not wash raw chicken. Water droplets can spread bacteria around the sink, counters and nearby food; thorough cooking kills them. Wash your hands and clean any surfaces or utensils that touched the chicken.
How long does raw chicken last in the fridge?
Raw chicken lasts 1–2 days in a refrigerator kept at 4°C (40°F) or below. Store it in a leak-proof container on the bottom shelf, and freeze it promptly if you will not cook it within that time.
Can you freeze raw chicken in its store packaging?
Yes, you can freeze raw chicken in its store packaging for short-term storage, but overwrap it with freezer-safe material to prevent leaks and freezer burn. Label it with the date; chicken pieces keep their best quality for about nine months at -18°C (0°F).
What is the safest way to thaw frozen chicken?
Thaw frozen chicken in the refrigerator, in a dish that catches drips. For faster thawing, seal it in a leak-proof bag and submerge it in cold water, changing the water regularly, or use a microwave; cook it immediately after either faster method.
Can you eat raw chicken?
No, raw chicken is not safe to eat. It can carry bacteria such as Salmonella and Campylobacter; cook it until the thickest part reaches 74°C (165°F) to reduce the risk of foodborne illness.
How can you tell if raw chicken has gone bad?
Raw chicken that has spoiled may smell sour or unpleasant, feel sticky or slimy, or show unusual discoloration. A normal appearance does not guarantee safety, so discard chicken that was stored too long or left warm; never taste it to check.
Is chicken safe if it is still pink after cooking?
Color alone cannot tell you whether chicken is safe; cooked chicken can sometimes remain pink. Check the thickest part with a food thermometer: it should reach 74°C (165°F). If it has not, keep cooking it.
Can you cook chicken straight from frozen?
Yes, chicken can be cooked from frozen, but it takes longer than thawed chicken. Use an oven or stovetop method rather than a slow cooker, and check that the thickest part reaches 74°C (165°F) before serving.
How long can raw chicken sit out at room temperature?
Raw chicken should not sit at room temperature for more than two hours, or one hour in very hot conditions above 32°C (90°F). If it has been out longer, discard it rather than trying to make it safe by cooking.
Can you reuse marinade that touched raw chicken?
No, do not use chicken marinade as a sauce unless you first bring it to a full boil. Raw chicken can leave harmful bacteria in the marinade; the safer choice is to set aside a separate portion before adding the chicken.
Chicken (raw, lean) Vitamins & Minerals
Vitamins
B3
10.2mg · 64% DV
B6
0.6mg · 35% DV
B5
1.08mg · 22% DV
B12
0.36µg · 15% DV
Minerals
Phosphorus
228mg · 33% DV
Selenium
16µg · 29% DV
Zinc
1.08mg · 10% DV
Potassium ⭐
300mg · 9% DV
Sodium
72mg · 3% DV
Chicken (raw, lean) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken (raw, lean)
To burn the 132 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chicken (raw, lean)?
Lean raw chicken is uncooked chicken meat with little visible fat; breast is a common lean cut. Chicken is used in home cooking around the world, from simple roasts to soups, curries and grilled dishes.
Once cooked, its mild flavour and tender texture work well with herbs, spices, sauces and vegetables. It is often served as a main meal with grains or potatoes, or sliced into salads and sandwiches. In many places, it is also a practical choice for batch cooking, since cooked portions can be added to different meals through the week.
It is high in protein and low in fat: 100 g provides 22.5 g of protein and 2.1 g of fat. For a lighter meal, pair it with vegetables and cook it thoroughly; raw chicken should not be eaten.
How Nutritious Is Chicken (raw, lean)?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chicken (raw, lean) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken (raw, lean) Contain Allergens?
No known major allergens
Which Diets Is Chicken (raw, lean) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chicken (raw, lean) Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.