How much fat in 3 oz chicken breast?

Let’s talk about chicken breasts. They’re healthy, right? Low-fat, lean protein, all that jazz. But how much fat are we really talking about here? Specifically, how much fat is in three ounces of chicken breast? We did some digging to find out.

What Affects the Amount of Fat in Chicken Breast?

Before we get into the nitty-gritty details on fat content, let’s take a quick look at what can affect it:

  • The cut: Different parts of the chicken have different amounts of fat (think skinless thigh vs. breast).
  • Cooking method: Deep frying will obviously add more fat than baking or grilling.
  • Seasoning/oil/butter/etc.: Anything you add to your chicken during cooking could potentially increase its overall fat content.

For this article, we’re going to focus specifically on boneless/skinless chicken breast that has been baked with no added oils or seasonings.

The Numbers

So just how much fat does three ounces of baked boneless/skinless chicken breast contain? According to the USDA National Nutrient Database for Standard Reference:

Measurement Weight/Volume Calories Protein Total Fat
3oz 85g    140    26g                2.7g

Okay…so what does this mean exactly? Let’s break it down.


In terms of calories, 140 isn’t too shabby for a serving size (which is roughly the size and thickness of a deck of cards). Compared to other sources of protein like beef or pork which typically range from around 200 -300 depending on serving size and preparation methods, this is relatively low-calorie.


At 26g, three ounces of chicken breast provides a decent amount of protein. For reference, the average person needs around 0.8 – 1 gram of protein per kilogram of body weight; so for someone weighing around 70 kg (154 lbs), they would be looking at roughly 56-70 grams per day.

Eating just one serving of this chicken will go a long way toward meeting those requirements, which is great news for anyone looking to get some muscle-building amino acids in their diet.

Total Fat

So here’s where things get interesting: three ounces of boneless/skinless baked chicken breast contains 2.7 grams of total fat. Considering that recommended daily intake for fat ranges from around 20-40% depending on age and gender, this isn’t too shabby at all.

But what about “good” fats like omega-3s? Unfortunately, there are virtually none in boneless skinless baked chicken breasts as it is a poor source compared to fatty fish such as salmon and mackerel.


In summary, while cooked correctly without any added oils or seasoning methods,a typical three ounce serving size won’t break your healthy diet because it has low calorie content while providing high levels ofprotein but do not expect much regarding essential fatty acids Not bad! However,the story might change when you start adding oil and butter during cooking-in fact sometimes these add-ons can triple the caloric count-turning your once healthy meal into something quite different if reckless with portions sizes..

It bears noting that this information pertains only to plain old baked boneless/skinless chicken breasts.That said,it’s important to keep portion sizes under control especially when preparing foods by yourself–it contributes greatly towards maintaining good health quality over time.So grab your kitchen scale,and let’s weigh out those next meals!

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