Macros pollo
Chicken macros by cut, cooked vs raw, and how to use them for protein, fat, and calories.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Nov 7, 2026
Quick answer
It depends on the cut. Cooked skinless breast has about 165 kcal, 31 g protein, 3.6 g fat, and 0 g carbs per 100 g (3.5 oz), while cooked thigh has about 209 kcal, 26 g protein, 10.9 g fat, and 0 g carbs. Use cooked weights if you weigh the meat after cooking.
Chicken macros by cut, cooked vs raw, and how to use them for protein, fat, and calories.
Key takeaways
- Chicken breast is the leanest common cut at about 31 g protein and 3.6 g fat per 100 g cooked.
- Thigh and wing are higher in fat and calories; portion size matters more than the word chicken.
- Log chicken cooked or raw consistently, because cooking removes water and concentrates nutrients.
- Plain chicken has no fiber, so pair it with vegetables, beans, or whole grains.
- For weight loss, lean cuts help, but total calories and protein intake still decide results.
Chicken macros: what the numbers mean
Research-backedWhat "macros pollo" means
Macros pollo is a Spanish-English search phrase for chicken macronutrients. Most people want calories, protein, fat, and carbs for a chicken cut, usually per 100 g (3.5 oz). Chicken is not one food: breast, thigh, wing, drumstick, and ground chicken differ enough that a single chicken macro number is misleading.
For US and Canadian shoppers, 100 g is about 3.5 oz, roughly the size of a deck of cards for cooked breast meat. The cut and the cooking method matter more than the word chicken on the label.
Quick comparison: chicken cuts per 100 g (3.5 oz) cooked
The table uses rounded reference values for cooked meat drawn from USDA FoodData Central records; confirm the exact figure for your cut and cooking method against the FDC entry before relying on it for clinical or competition-level tracking. Raw weights are heavier because cooking removes water, so 100 g raw chicken does not equal 100 g cooked chicken.
Use the cooked column when you weigh food after cooking; use raw labels if you log before cooking. Glycemic index is not applicable for plain chicken because it contains no carbohydrate.
| Metric (per 100 g / 3.5 oz cooked) | Chicken breast | Chicken thigh | Chicken wing | Chicken drumstick | Ground chicken | Chicken liver |
|---|---|---|---|---|---|---|
| Calories | 165 kcal | 209 kcal | 203 kcal | 172 kcal | 189 kcal | 167 kcal |
| Protein | 31.0 g | 26.0 g | 30.5 g | 28.3 g | 23.3 g | 24.5 g |
| Fat | 3.6 g | 10.9 g | 8.1 g | 5.7 g | 10.9 g | 6.5 g |
| Carbs | 0 g | 0 g | 0 g | 0 g | 0 g | 0.9 g |
| Fiber | 0 g | 0 g | 0 g | 0 g | 0 g | 0 g |
| Key vitamins | Niacin, B6 | Niacin, B6 | Niacin, B6 | Niacin, B6 | Niacin, B6, B12 | Vitamin A, B12, riboflavin |
| Key minerals | Phosphorus, selenium | Phosphorus, selenium, iron, zinc | Phosphorus, selenium | Phosphorus, selenium, zinc | Phosphorus, selenium, zinc | Iron, copper, selenium |
| Glycemic index | N/A | N/A | N/A | N/A | N/A | N/A |
| Pros | Leanest, highest protein per calorie | Flavorful, more iron and zinc | High protein, party-friendly | Budget cut, easy to hold | Versatile, quick to cook | Very micronutrient-dense |
| Cons | Can dry out; less iron | More calories and fat | Skin and sauce add calories | Skin adds fat; less lean than breast | Fat level varies by package | Very high in preformed vitamin A; keep portions modest |
| Best for | High-protein, lower-calorie plates | Flavor, satiety, iron | Planned meals, not grazing | Budget meals, bento boxes | Chili, tacos, meatballs | Occasional nutrient boost |
Key takeaway: For the leanest chicken macros, choose skinless breast; for more iron and flavor, choose thigh and keep the portion intentional.
Cooked vs raw: why your log can look wrong
Chicken loses water during cooking, so 100 g cooked contains more protein and calories than 100 g raw. A 120 g raw breast typically cooks down to roughly 85 to 95 g depending on method, so treat cooked yield as an estimate rather than a fixed conversion.
If a recipe lists raw weight, log raw weight; if you weigh cooked meat, log cooked weight and choose a cooked entry. Mixing the two is a common source of 20 to 30 percent error in protein and calorie tracking.
For weight loss, the difference matters because 150 g cooked breast (5.3 oz) supplies about 46 g protein and 248 kcal, while 150 g raw breast supplies less once cooked.
Chicken breast vs thigh: which macros fit your goal?
Breast is the leanest common cut: about 31 g protein and 3.6 g fat per 100 g cooked. Thigh provides about 26 g protein and 10.9 g fat, with more iron and zinc.
For a high-protein, lower-calorie plate, breast is usually easier. For flavor, satiety, and iron, thigh can be a better fit. Neither cut contains fiber or meaningful carbohydrate, so vegetables, legumes, or whole grains should supply fiber.
Both cuts fit low-carbohydrate and ketogenic eating patterns. What changes the meal most is preparation: breading, oil, butter, and sauces can add more calories than the difference between breast and thigh. If you follow a therapeutic diet for a health condition, treat this page as general education and get individual guidance from your clinician or dietitian. Avoid assuming chicken means lean: wings and skin-on cuts can be close to 200 kcal per 100 g.
Nine whole foods to pair with chicken
Use these portions as starting points and adjust to your energy needs. Each portion shows grams and US household units.
- 1 medium sweet potato, baked with skin (150 g / 5.3 oz)
- 1 cup cooked brown rice (195 g / 6.9 oz)
- 1/2 cup cooked lentils (99 g / 3.5 oz)
- 1 cup cooked quinoa (185 g / 6.5 oz)
- 1 cup broccoli florets, steamed (91 g / 3.2 oz)
- 1 medium avocado (150 g / 5.3 oz)
- 1 cup plain Greek yogurt, nonfat (245 g / 8.6 oz)
- 1 oz almonds (28 g / about 23 almonds)
- 1/2 cup cooked chickpeas (82 g / 2.9 oz)
How to read a chicken macro label
Check whether the nutrition facts are per 100 g or per serving, and whether the serving is raw or cooked. Light or white meat does not always mean skinless. Added solutions can add sodium and water, which changes protein per 100 g.
For meal prep, weigh cooked portions once and reuse the number. For restaurant chicken, assume more oil and sodium than home-cooked.
How people use chicken macros in real meals
Community insightWhat people ask most
People search for macros pollo because they want a quick answer without weighing every bite. The most common questions are whether to log chicken cooked or raw, how much protein is in a breast, and whether thigh is bad for weight loss. The short answer: choose one logging method and stay consistent.
Meal patterns that work
- Batch-cook 1 kg (2.2 lb) raw chicken breast, weigh cooked portions, and divide into 4 to 5 containers.
- Pair 150 g (5.3 oz) cooked breast with 1 cup (195 g / 6.9 oz) brown rice and 1 cup (91 g / 3.2 oz) broccoli for a balanced plate.
- Use thigh when you want more flavor with less sauce; 120 g (4.2 oz) cooked thigh adds about 31 g protein and 13 g fat.
- Keep wings as a planned meal rather than an unlimited snack; skin and sauce drive calories.
- Add lentils, beans, or vegetables to chicken meals because chicken has no fiber.
Practical tips from the Victura community
Weigh raw chicken before cooking if your recipe uses raw weights, and weigh cooked chicken if your meal-prep containers are already cooked. Use a food scale for the first two weeks; eyeballing 100 g (3.5 oz) is harder than it looks. Compare labels by 100 g, not by per piece, because piece sizes vary widely.
If you eat chicken daily, rotate cuts to get more iron, zinc, and B12 from thigh, drumstick, and liver. Keep a simple app note such as chicken breast, cooked, 100 g so you do not mix entries.
For related guidance, see chicken breast macros, the macro calculator, and the protein foods hub. Save your usual chicken portion in Victura so you can log it in one tap.
References
- USDA FoodData Central: chicken and poultry nutrient data (per-cut records)(usda)
- NIH Office of Dietary Supplements: Nutrient Recommendations and Dietary Reference Intakes(nih_ods)
- PubMed: dietary protein and weight management (query results, replace with a specific review)(pubmed)
- Harvard T.H. Chan School of Public Health: Protein(harvard)
- Victura community insights: chicken meal logging patterns(community)
Frequently asked questions
People also ask
How many macros are in 100 g of chicken?
It depends on the cut. Cooked skinless breast has about 165 kcal, 31 g protein, 3.6 g fat, and 0 g carbs per 100 g (3.5 oz), while cooked thigh has about 209 kcal, 26 g protein, 10.9 g fat, and 0 g carbs. Use cooked weights if you weigh the meat after cooking.
Do chicken macros change when cooked?
Yes. Cooking removes water, so a 100 g cooked portion has more protein and calories than a 100 g raw portion. Pick raw or cooked entries and stay consistent so your log reflects the food you actually ate.
Is chicken breast mostly protein or fat?
Chicken breast is mostly protein. A 100 g (3.5 oz) cooked skinless breast has about 31 g protein and only 3.6 g fat, so most of its calories come from protein.
Chicken breast vs chicken thigh: which has better macros?
Breast is leaner and has more protein per calorie. Thigh has more fat, plus more iron and zinc, and many people find it more satisfying. The better choice depends on your calorie target, iron needs, and flavor preference.
Is chicken good for weight loss and muscle gain?
Lean chicken can help because it supplies protein with relatively few calories. Weight loss still depends on a calorie deficit, and muscle gain depends on resistance training plus enough total protein. Choose breast for leaner plates and thigh for more flavor and iron.
How much protein is in a chicken breast?
A 100 g (3.5 oz) cooked skinless breast has about 31 g protein. A 150 g (5.3 oz) cooked portion has about 46 g protein. Actual amounts vary with cut, moisture, and whether skin is included.
Are chicken macros calculated cooked or raw?
Either can work, but the entry must match your scale. Raw chicken weighs more because it contains water. If you weigh before cooking, use a raw entry; if you weigh after cooking, use a cooked entry.
How many calories are in 100 g of cooked chicken breast?
A 100 g (3.5 oz) cooked skinless chicken breast has about 165 kcal, 31 g protein, 3.6 g fat, and 0 g carbs, based on USDA FoodData Central reference values.
Which chicken cut has the most protein per 100 g?
Cooked skinless breast is among the highest at about 31 g protein per 100 g, followed by wing at about 30.5 g and drumstick at about 28.3 g. Thigh and ground chicken are lower at roughly 26 g and 23 g.
Does chicken have carbs or fiber?
Plain chicken has 0 g carbs and 0 g fiber per 100 g, except liver at about 0.9 g carbs. Pair chicken with vegetables, beans, or whole grains to add fiber.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 7
- Last updated
- Nov 7, 2026
Ready to track your meals with AI?
Victura scans your plate, logs macros automatically, and coaches you toward your goals — halal, keto, diabetic-friendly, and more.