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Chicken (Skinless, Boneless) Calories
High protein, low fat, versatile cooking
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken (Skinless, Boneless) (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 27.7 g of protein, 1.4 g of fat and 0 g of fiber. Its 10.3 mg of B3 covers 64% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Chicken (Skinless, Boneless) Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27.7g
· 55% DV
Fat
1.4g
· 2% 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 90% · Fat 10%
Chicken (Skinless, Boneless) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.7 g | 55% |
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 (Skinless, Boneless)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thin) | 40 g | 44 kcal |
| 1 slice (thick) | 70 g | 77 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (chopped) | 140 g | 154 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Chicken (Skinless, Boneless)
How do you keep skinless, boneless chicken from drying out?
Skinless, boneless chicken dries out when it is overcooked. Cook it over moderate heat and remove it once the thickest part reaches 165°F (74°C); letting it rest briefly before slicing also helps the juices stay in the meat.
Should you wash skinless, boneless chicken before cooking it?
No, do not wash skinless, boneless chicken. Rinsing does not kill bacteria, and splashes can spread them around the sink and counter. Cook the chicken directly, then wash your hands and clean any knife, board, or surface that touched it.
What is the safest way to thaw skinless, boneless chicken?
Thaw skinless, boneless chicken in the refrigerator, in a covered container on the bottom shelf to catch any drips. For faster thawing, seal it in a leakproof bag and submerge it in cold water, changing the water regularly; cook it right away.
What temperature should skinless, boneless chicken reach to be done?
Skinless, boneless chicken is safely cooked when its thickest part reaches 165°F (74°C). Check with a food thermometer, since color alone is not reliable: cooked chicken can still look slightly pink, while the center may be unsafe even if the outside looks done.
How long does raw skinless, boneless chicken last in the fridge?
Raw skinless, boneless chicken keeps in the refrigerator for 1–2 days. Store it covered on the bottom shelf to prevent drips from reaching other foods. If you will not cook it within that window, freeze it rather than leaving it in the fridge longer.
Can you freeze skinless, boneless chicken?
Yes, you can freeze skinless, boneless chicken raw. Seal it in an airtight freezer bag or container, label it with the date, and separate portions if you want to thaw only what you need. Thaw it safely in the refrigerator before cooking.
How long should skinless, boneless chicken marinate?
Marinate skinless, boneless chicken in the refrigerator for at least 30 minutes; a few hours gives the seasoning more time to flavor the meat. Very acidic marinades can make the texture mushy if left too long. Never use marinade that touched raw chicken as a ready-to-serve sauce.
How do you cook skinless, boneless chicken in an air fryer?
To air-fry skinless, boneless chicken, arrange pieces in a single layer so hot air can circulate, and turn them partway through cooking. The time varies with thickness and the air fryer, so check the thickest part with a thermometer and stop at 165°F (74°C).
Can you cook skinless, boneless chicken straight from frozen?
Yes, skinless, boneless chicken can be cooked from frozen in an oven or on the stovetop, but it takes longer and may cook unevenly if pieces are stuck together. Do not use a slow cooker for frozen chicken; check that every piece reaches 165°F (74°C).
Does removing the skin make skinless, boneless chicken less flavorful?
Yes, removing the skin means skinless, boneless chicken has less of the rich flavor and crisp texture that browned skin provides. Season it well, brown it in a hot pan, or use a marinade to add flavor without needing the skin.
Chicken (Skinless, Boneless) Vitamins & Minerals
Vitamins
B3
10.32mg · 65% DV
B6
0.72mg · 42% DV
B5
1.08mg · 22% DV
B12
0.36µg · 15% DV
Minerals
Phosphorus
228mg · 33% DV
Selenium
17µg · 31% DV
Zinc
1.08mg · 10% DV
Potassium ⭐
307mg · 9% DV
Sodium
54mg · 2% DV
Chicken (Skinless, Boneless) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken (Skinless, Boneless)
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 (Skinless, Boneless)?
Chicken (Skinless, Boneless) refers to chicken meat with the skin and bones removed, commonly sold as breast or thigh pieces. It is easy to prepare and works well in everything from quick pan-cooked meals to roasts, soups and curries. Breast is leaner and firmer, while thigh meat tends to stay more tender and has a fuller flavour.
Its mild taste takes readily to marinades and spices. Serve it with vegetables, grains or salad, or add it to sandwiches and stews. With 23.1 g of protein and just 1.2 g of fat per 100 g, it is a lean, protein-rich choice. For a lighter meal, grill or bake it rather than frying, and avoid overcooking so it stays juicy.
How Nutritious Is Chicken (Skinless, Boneless)?
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 (Skinless, Boneless) 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 (Skinless, Boneless) Contain Allergens?
No known major allergens
Which Diets Is Chicken (Skinless, Boneless) 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 (Skinless, Boneless) Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.