Chicken is a staple of low-carb and keto diets, but not all cuts and preparations are carb-free. This calculator helps you determine the carbohydrate content per 100 grams for various chicken cuts and cooking methods, so you can track your macros with confidence.
Simply select the cut (breast, thigh, wing, drumstick, or ground), choose a preparation method (raw, roasted, grilled, or breaded), and enter the amount you plan to eat. The tool instantly calculates carbs per 100g, total carbs for your portion, and net carbs (subtracting fiber). It also provides a quick reference for how your choice fits into common daily carb budgets.
Whether you're meal prepping, following a ketogenic diet, or just curious about the nutritional profile of your favorite protein, this calculator gives you accurate, data-driven answers in seconds.
🍗 Chicken Carb Calculator
How to Use This Tool
Select the cut of chicken you're using, choose how it's prepared, and enter the amount you plan to eat. The calculator works with both grams and ounces — if you select ounces, it automatically converts to grams using the standard 1 oz = 28.35 g conversion. The quick-fill buttons let you instantly test common portion sizes like 100 g, 150 g, 200 g, or 4 oz.
After clicking Calculate, you'll see three key numbers: carbs per 100 g, total carbs for your portion, and net carbs (total carbs minus fiber). Since plain chicken contains zero carbs and zero fiber, the net carb value is identical to total carbs for unseasoned cuts. For breaded chicken, the coating adds significant carbohydrates, and the fiber content remains negligible.
How It Works
The calculator uses standard USDA FoodData Central values for each cut and preparation method. For raw, roasted, and grilled chicken, the carbohydrate content is essentially zero — chicken meat is pure protein and fat. The only exception is breaded and fried chicken, where the breading (typically flour or breadcrumbs) contributes roughly 10–13 g of carbs per 100 g, depending on the cut and how much coating adheres.
The formula is straightforward: Total Carbs = (Carbs per 100 g × Amount in grams) ÷ 100. Net carbs are calculated by subtracting fiber, but since chicken contains no fiber, net carbs equal total carbs. This makes chicken an excellent choice for low-carb and ketogenic diets, as long as you avoid breaded versions or sugary marinades.
Worked Examples
Example 1: You eat 150 g of roasted chicken breast. Carbs per 100 g = 0 g, so total carbs = 0 g. Net carbs = 0 g. This fits easily into any carb budget.
Example 2: You have 200 g of breaded chicken wings. Carbs per 100 g = 10.8 g, so total carbs = (10.8 × 200) ÷ 100 = 21.6 g. Net carbs = 21.6 g. That's a significant portion of a typical 50 g daily carb limit on keto.
Tips & Best Practices
- Always weigh chicken after cooking, as water loss concentrates nutrients. A 100 g raw breast shrinks to about 75 g when cooked, so the carb content per 100 g of cooked meat is slightly higher if breaded.
- Be cautious with marinades, sauces, and rubs — many contain sugar or honey. A tablespoon of barbecue sauce can add 5–8 g of carbs.
- For the most accurate tracking, use a food scale rather than volume measurements. Chicken pieces vary widely in size.
- If you're following a strict keto diet, stick to plain roasted or grilled chicken and add your own low-carb seasonings like herbs, spices, and lemon juice.
Factors Affecting Accuracy
The values in this calculator are averages from USDA data. Actual carb content can vary based on the brand of breading, the thickness of the coating, and whether the chicken is cooked with added flour or starch. For example, a lightly dusted breast may have only 8 g of carbs per 100 g, while a heavily battered piece could reach 15 g. Additionally, some commercial chicken products (like nuggets or patties) contain added fillers and sugars, so always check the nutrition label if you're using a processed product.
Frequently Asked Questions
Is chicken really zero-carb? Yes, plain chicken meat contains no carbohydrates. The USDA lists chicken breast, thigh, wing, and drumstick as having 0 g of carbs per 100 g when raw or cooked without added ingredients.
Does cooking method affect carbs? Roasting, grilling, and baking do not add carbs. Frying in oil adds fat but not carbs, unless the chicken is breaded or floured. Breaded chicken adds carbs from the coating.
What about chicken skin? Chicken skin is mostly fat and contains no carbs. Including skin does not change the carb count, but it does increase calories and fat.
Can I use this for meal prep? Absolutely. Calculate the carbs for your planned portions and multiply by the number of meals. This helps you stay within your daily carb target.
For more detailed nutritional data, refer to the USDA FoodData Central database, which provides comprehensive nutrient profiles for thousands of foods.