Barbecue chicken, also known as BBQ chicken, is a popular grilled or smoked chicken dish flavored with a spice rub or barbecue sauce. BBQ chicken can be prepared in many ways, including on a grill, oven-baked, or slow-cooked in a smoker or barbecue pit. With its tangy, sweet and spicy flavors, BBQ chicken is a favorite summertime meal for many. But with all the sauces, rubs and cooking methods involved, how many calories are actually in BBQ chicken?

The calorie content of BBQ chicken can vary greatly depending on a few key factors:

Types of BBQ Chicken Cuts

The cut of chicken used is one of the biggest factors determining the calorie content per serving. Leaner cuts like chicken breast tend to be lower in calories, while fattier cuts like chicken thigh and drumsticks are higher in calories.

Chicken Breast

Chicken breast is one of the leanest parts of the chicken. A 6 ounce boneless, skinless chicken breast contains approximately:

158 calories
3g fat
31g protein

Chicken breast has the lowest calorie and fat content compared to other cuts of BBQ chicken.

Chicken Thighs

Chicken thighs with the bone and skin contain more fat and calories than chicken breast:

1 medium thigh (4 oz) with skin contains 109 calories
5g fat
12g protein

Thighs are higher in calories than breasts, but the skin and bones account for a good portion of the calories. Removing the skin slashes the calories significantly.

Chicken Legs and Drumsticks

Chicken legs and drumsticks are similar to thighs in their calorie content. A typical serving of 1 chicken leg or drumstick (about 3 oz of meat) contains approximately:

89 calories
4g fat
13g protein

Legs and drumsticks are moderately high in calories, but removing the skin reduces the total.

Wings

Chicken wings are small and don’t contain a lot of meat, but they can pack in calories due to the skin and coating:

3 small wings (about 3 oz) = 162 calories
12g fat
12g protein

Wings are one of the fattiest BBQ chicken cuts. However, the meat itself is low in calories without the skin.

BBQ Chicken Cooking Methods

How the chicken is cooked also impacts its calorie content. Methods like grilling, baking and smoking impart different levels of fat and calories:

Grilled

Grilled BBQ chicken tends to be one of the lower calorie cooking methods. Because the fat drips off, a typical serving contains:

1 grilled chicken thigh (skinless, 4 oz) = 110 calories
1 grilled chicken breast (skinless, 6 oz) = 165 calories

Grilling leads to leaner BBQ chicken, especially when the skin is removed prior to cooking.

Baked

Baking locks in a bit more moisture and fat than grilling:

1 baked chicken thigh (with skin, 4 oz) = 149 calories
1 baked chicken breast (with skin, 6 oz) = 221 calories

Baked BBQ chicken is moderately higher in calories than grilled. But baking without the skin significantly reduces the calories.

Smoked/Pit BBQ

Smoking chicken for hours over low heat infuses flavor and moisture but also adds calories:

1 smoked chicken thigh (with skin, 4 oz) = 179 calories
1 smoked chicken breast (with skin, 6 oz) = 249 calories

The slow smoking process and lengthy exposure to fat makes smoked BBQ chicken one of the higher calorie cooking methods.

Fried

Fried BBQ chicken absorbs the most oil, making it highest in calories:

1 fried chicken thigh (with skin, 4 oz) = 276 calories
1 fried chicken breast (with skin, 6 oz) = 367 calories

Frying adds a significant amount of extra fat and calories compared to other cooking methods.

BBQ Sauces and Rubs

The sauces, marinades and spice rubs used to flavor BBQ chicken range widely in calorie density:

Light Sauces

Tangy, vinegar-based sauces are lower in calories:

2 tablespoons vinegar-based sauce = 60 calories

Sauces made with tomato sauce, vinegar and spices are lighter options.

Ketchup-Based Sauces

Ketchup and tomato-based sauces have moderate calories:

2 tablespoons ketchup sauce = 88 calories

Going easy on the sauce helps reduce the total calories added.

Heavy Sauces

Thick, sweet sauces and glazes have the most calories:

2 tablespoons honey BBQ sauce = 140 calories
2 tablespoons molasses sauce = 128 calories

Limiting heavy sauces minimizes the calorie impact.

Dry Rubs

Spice and herb rubs add lots of flavor with minimal calories:

1 teaspoon dry rub = 5 calories

Dry rubs allow you to flavor BBQ chicken without adding significant calories.

Marinades

Marinades have varying calorie density depending on ingredients. Olive oil and nut-based marinades add more calories than lighter options. Limiting marinade portions controls calories.

Sauce Calories Add Up

While BBQ sauce is fine in moderation, pouring on too much can double or triple the total calories. Going light on sauce is an easy way to enjoy flavor without excess calories.

Healthier Preparation Methods

There are some easy ways to lighten up BBQ chicken so it’s lower in calories:

Remove the skin before cooking
Use leaner cuts like breast meat
Choose healthier cooking methods like grilling or baking
Limit high-calorie sauces and rubs
Marinate in low-calorie ingredients like vinegar, lemon juice and herbs

Preparing BBQ chicken using healthy modifications makes it possible to slash the calories without sacrificing taste.

How Many Calories in Different Cuts and Portions

Here is a summary of the approximate calories in 3-6 ounce cooked servings of various BBQ chicken cuts:

| BBQ Chicken Cut | Serving Size | Calories |
|-|-|-|
| Breast (skinless) | 6 oz | 165 |
| Breast (with skin) | 6 oz | 249 |
| Thigh (skinless) | 4 oz | 110 |
| Thigh (with skin) | 4 oz | 179 |
| Leg or Drumstick | 3 oz | 89 |
| Wing | 3 oz | 162 |

To keep calories in check, stick with leaner cuts like breast meat, remove the skin, and keep portion sizes around 3-4 ounces.

Calorie Total Per BBQ Chicken Meal

A typical full BBQ chicken plate may contain the following:

1 chicken breast (skinless, 6 oz) = 165 calories
1 chicken thigh (skinless, 4 oz) = 110 calories
1⁄2 cup baked beans = 227 calories
1⁄2 cup coleslaw = 180 calories
1⁄2 cup cornbread = 162 calories
1⁄2 cup watermelon = 23 calories

Total meal (with standard side dishes): 867 calories

Pairing the chicken with lower calorie side dishes like fruits and vegetables instead of starchy sides can help cut calories.

Low Calorie BBQ Chicken Marinades

Marinating chicken before grilling or baking infuses flavor and tenderizes the meat. Try these lighter marinade ideas:

Lemon Herb Marinade

2 tablespoons olive oil = 240 calories
1⁄4 cup lemon juice = 15 calories
1 tablespoon minced garlic = 5 calories
2 tablespoons chopped parsley = 1 calorie
1 teaspoon dried oregano = 1 calorie
1⁄4 teaspoon black pepper = 0 calories

Total calories per 2 tablespoons: 262

This tangy Greek-inspired marinade adds lots of flavor without significant calories.

Chili Lime Marinade

2 tablespoons olive oil = 240 calories
Juice of 2 limes = 20 calories
1 minced jalapeno = 3 calories
1 teaspoon chili powder = 5 calories
1⁄4 teaspoon cumin = 1 calorie
1⁄4 cup cilantro = 1 calorie

Total calories per 2 tablespoons: 270

The chili lime marinade infuses the chicken with spice and fresh flavor.

Vinegar-Based Marinade

1⁄4 cup apple cider vinegar = 0 calories
1⁄4 cup water = 0 calories
2 cloves minced garlic = 2 calories
1 tablespoon brown sugar = 15 calories
1⁄4 teaspoon each salt and pepper = 0 calories

Total calories per 2 tablespoons: 17

Cut calories significantly with this tangy vinegar-based marinade.

Jerk Spice Marinade

2 tablespoons reduced sodium soy sauce = 10 calories
Juice of 1 lime = 10 calories
1 tablespoon Jamaican jerk seasoning = 20 calories
1 minced habanero pepper = 4 calories
2 cloves minced garlic = 2 calories
1⁄4 cup chopped onion = 12 calories

Total calories per 2 tablespoons: 58

Pack in the flavor with minimal calories using this spicy, island-inspired marinade.

Healthy Low-Calorie BBQ Chicken Rub Recipes

Dry spice rubs allow you to add lots of flavor to chicken before grilling or smoking with zero calories. Try these flavorful homemade rubs:

Tex-Mex BBQ Rub

1 tablespoon chili powder = 15 calories
1 1⁄2 teaspoons cumin = 4 calories
1 teaspoon paprika = 3 calories
1 1⁄2 teaspoons brown sugar = 13 calories
1⁄4 teaspoon cayenne pepper = 1 calorie
1⁄2 teaspoon oregano = 1 calorie
1⁄2 teaspoon garlic powder = 3 calories
1⁄4 teaspoon onion powder = 1 calorie
1⁄4 teaspoon salt = 0 calories
1⁄4 teaspoon black pepper = 0 calories

Total calories per tablespoon: 41

This rub brings Tex-Mex flavor to chicken with moderate calories.

Mediterranean Herb Rub

2 teaspoons dried oregano = 2 calories
2 teaspoons dried basil = 1 calorie
1 1⁄2 teaspoons dried thyme = 1 calorie
1 teaspoon dried rosemary = 1 calorie
2 teaspoons paprika = 6 calories
1⁄2 teaspoon garlic powder = 3 calories
1⁄2 teaspoon onion powder = 1 calorie
1⁄4 teaspoon salt = 0 calories
1⁄4 teaspoon pepper = 0 calories

Total calories per tablespoon: 15

The herbs in this rub add bold Mediterranean flavor for few calories.

Jerk Spice Rub

1 tablespoon brown sugar = 15 calories
2 teaspoons thyme = 0 calories
1 1⁄2 teaspoons onion powder = 1 calorie
1 1⁄2 teaspoons garlic powder = 4 calories
1 tablespoon paprika = 9 calories
1 teaspoon ground allspice = 9 calories
1⁄2 teaspoon cayenne pepper = 1 calorie
1⁄2 teaspoon black pepper = 0 calories
1⁄2 teaspoon salt = 0 calories

Total calories per tablespoon: 39

Add the flavor of the islands to chicken with this spicy jerk rub.

Healthier Low-Calorie BBQ Chicken Side Dishes

Cut calories in your BBQ chicken plate by swapping out high-calorie sides for lighter options:

Grilled Vegetables

Load up on nutrition without the extra calories by swapping starchy sides for fiber-rich grilled veggies:

1 cup grilled zucchini = 25 calories
1 cup grilled mushrooms = 21 calories
1 cup grilled bell peppers = 50 calories
10 grilled asparagus spears = 20 calories

Fresh Green Salad

Skip heavy potato salads and coleslaws by replacing them with a fresh green or fruit salad:

2 cups mixed greens with dressing = 75 calories
2 cups watermelon salad = 90 calories

Baked Beans

Lower the calories of this BBQ classic by using a light or homemade baked bean recipe and controlling portions. Aim for 1⁄2 cup serving size.

Corn on the Cob

One medium ear of corn has about 100 calories, making it a lighter option compared to corn bread or chips.

Healthy Low-Calorie BBQ Chicken Sauces

Enjoy the saucy flavor without overdoing the calories with these lighter sauce ideas:

Greek Yogurt Sauce

Mix together 1⁄2 cup Greek yogurt, 2 teaspoons mustard, 1 minced garlic clove, salt and pepper for a tangy sauce with only 45 calories per 2 tablespoon serving.

Enchilada Sauce

Whisk together 1⁄2 cup tomato sauce, 1 teaspoon chili powder, 1 teaspoon cumin and cilantro. Just 25 calories per 2 tablespoons.

Cilantro Lime Sauce

Puree 1⁄2 cup cilantro leaves, 1⁄4 cup lime juice, 2 cloves garlic, and salt in a blender. Only 20 calories per 2 tablespoons.

BBQ Vinegar Mop

Simmer 1 cup cider vinegar with 2 minced garlic cloves, 2 tablespoons brown sugar, and pepper flakes. Great for basting. 85 calories per 2 tablespoons.

Jerk Sauce

Combine mango nectar, brown sugar, habanero peppers, garlic, onion, thyme, allspice and vinegar for a sweet and spicy sauce. Around 80 calories per 2 tablespoons.

BBQ Chicken Calorie Calculator

Use this calculator to add up the calories for your desired BBQ chicken meal:

[Embed calorie calculator allowing users to select chicken cut, portion size, cooking method, sauces and sides]

This calculator provides an easy way to tally up your whole BBQ chicken meal so you can stay within your calorie goals.

Tips for Lightening Up BBQ Chicken

With a few simple tweaks, you can still enjoy finger-lickin’ barbecue chicken flavors while cutting the calories:

Stick to lean breast meat or smaller portions of thigh meat
Remove the skin before cooking
Grill, bake or roast instead of frying
Limit higher-calorie sauces and rubs
Use vinegar, spices and herbs to infuse flavor
Choose healthy cooking methods like grilling or baking
Pair it with non-starchy veggie sides and salads
Control your portion sizes to 4-6 ounces of chicken
Enjoy fruit-based desserts like grilled peaches

Sample Low-Calorie BBQ Chicken Plate

Try this flavorful low-cal BBQ chicken meal:

165 calories – 1 grilled chicken breast (6 oz, skinless)
25 calories – 1 cup grilled zucchini
50 calories – 1 cup mixed greens salad
30 calories – 1 tablespoon light balsamic dressing
40 calories – 1⁄2 cup watermelon cubes

Total Meal: 310 calories

You can definitely enjoy juicy, saucy barbecue chicken without sabotaging your healthy eating goals. A few small substitutions makes it easy to cut hundreds of calories per serving. Next time you fire up the grill or smoker, try some of these lighter BBQ chicken recipes and tips. Your taste buds and waistline will thank you!

Frequently Asked Questions

Here are answers to some common questions about the calories in BBQ chicken:

How many calories are in a BBQ chicken breast?

A 6 ounce boneless, skinless grilled or baked BBQ chicken breast contains about 165 calories. Leaving the skin on adds about 80-100 more calories.

Is BBQ chicken healthy?

BBQ chicken can be a healthy option if prepared properly. Choosing lean cuts like breast meat, removing skin, limiting high-calorie sauces, and pairing with non-starchy sides keeps calories and fat low while providing protein.

What parts of BBQ chicken have the most calories?

The skin, sauces, marinades, and cooking method impact BBQ chicken calories the most. Wings, thighs, and drumsticks with skin are higher in calories than lean breast meat. Fried chicken and heavy sauces also drive up calories rather than grilling or baking with light sauces.

Is grilled BBQ chicken healthy?

Grilled BBQ chicken can be a healthy meal component. Grilling tends to drain away more fat than frying or baking, lowering the calories. Just be sure to stick to lean cuts like breasts, avoid fatty skin, and use lighter sauces and spice rubs.

Are boneless chicken thighs lower in calories?

Yes, boneless, skinless chicken thighs are significantly lower in calories than bone-in thighs. A boneless, skinless thigh contains around 110 calories vs. 179 calories for a bone-in thigh with skin. Removing the skin slashes the calories.

How can I make baked BBQ chicken healthier?

Trim excess skin, rub with spices instead of sugary sauces, use a rack to allow fat to drip away, and bake at a high temp to crisp the skin. Pairing baked chicken with non-starchy veggies also lightens up the meal.

What’s the healthiest BBQ chicken recipe?

Some of the healthiest options include grilled chicken seasoned with a dry spice rub, baked chicken cooked on a rack to drain fat, and chicken slow-cooked in a smoker with a light vinegar-based mopping sauce.

Is barbecue sauce high in calories?

Barbecue sauces vary widely in calories. Thin vinegary sauces are lowest around 50-60 calories per 2 tablespoons. Thick sweet tomato and molasses sauces run 100-140 calories for 2 tablespoons. Watch portions to control calories.

How can I reduce calories in BBQ chicken?

Use lean breast meat, trim excess fat and skin, limit higher-calorie sa

How Many Calories in BBQ Chicken?