Lean meats often sit around 130–190 kcal per 100g, while fattier cuts and salmon trend higher. Breading, frying, sauces, and oil can change the number quickly.
Calories in meats per 100g
| Meat | Calories per 100g cooked | Notes |
|---|---|---|
| Chicken breast | 165 kcal | Lean, high protein |
| Turkey breast | 135 kcal | Very lean option |
| Lean beef | 190–250 kcal | Varies by cut and fat % |
| Pork loin | 200–240 kcal | Lean to medium |
| Salmon | 200–230 kcal | Higher fat, omega-3 |
| Tuna | 130–160 kcal | Very lean when water packed |
Why meat calories vary
The biggest factors are fat percentage, whether the meat is raw or cooked, breading, oil, sauces, and whether skin is included.
Tracking tip
For best consistency, log meat using cooked weight if you weigh it after cooking, and raw weight if you weigh it before cooking. Do not mix both methods randomly.
Frequently Asked Questions
Is chicken breast always 165 calories per 100g?
It is a common cooked estimate, but exact numbers depend on brand, water content, and cooking method.
Does frying meat add calories?
Yes. Oil absorption, breading, and sauces can add a lot of calories compared with grilled or baked meat.
Should I log raw or cooked meat?
Either can work, but stay consistent and use nutrition data that matches raw or cooked weight.
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