How Much Protein Is in Chicken Breast? (Per 100 g and Per Breast)
Cooked chicken breast has about 31 g protein per 100 g, and a typical breast about 50 g. See raw vs. cooked protein and how it compares to other meats.
By Ayoub Farid · · 2 min read
Quick answer: cooked, skinless chicken breast has about 31 g of protein per 100 g (and about 165 kcal). A typical cooked breast half (~170 g) has roughly 53 g of protein.
Searches for "protein in chicken breast" have been climbing as more people track protein, so here are the numbers in every format you might need.
Protein per portion
| Portion (cooked, skinless) | Protein | Calories |
|---|---|---|
| 100 g | ~31 g | ~165 |
| 3 oz (85 g) | ~26 g | ~140 |
| 4 oz (113 g) | ~35 g | ~185 |
| Small breast (~120 g) | ~37 g | ~200 |
| Medium breast half (~170 g) | ~53 g | ~280 |
| 1 cup chopped (140 g) | ~43 g | ~230 |
Raw vs. cooked
| Per 100 g | Raw | Cooked |
|---|---|---|
| Protein | ~22.5 g | ~31 g |
| Calories | ~120 | ~165 |
The protein doesn't increase; the chicken loses water while cooking, so the same protein is packed into less weight. Use raw values if you weigh raw, cooked values if you weigh cooked.
Chicken breast vs. other proteins (per 100 g cooked)
| Food | Protein | Calories |
|---|---|---|
| Chicken breast, skinless | ~31 g | ~165 |
| Chicken thigh, skinless | ~25 g | ~180–210 |
| Turkey breast | ~29–30 g | ~135–150 |
| Lean beef (95% lean) | ~26–29 g | ~165–175 |
| Salmon | ~22–25 g | ~180–206 |
| Tofu, firm | ~15–17 g | ~145 |
How to use chicken breast to hit a protein target
- Meal prep: bake or grill a batch and portion 120–150 g per meal. See high-protein meal prep.
- Salads and wraps: 100 g adds 31 g protein.
- Stir-fries and rice bowls with vegetables.
Track it
In Nutora, a photo of grilled chicken with sides gives you protein instantly. If the portion is bigger than average, adjust servings. Related: calories in chicken breast, how much protein do I need, high-protein foods.
Frequently asked questions
How much protein is in 200 g of chicken breast?
About 62 g of protein if weighed cooked, or about 45 g if weighed raw.
Is chicken breast the best source of protein?
It's one of the leanest, highest-protein foods per calorie, but variety (fish, eggs, dairy, legumes) is healthier overall.
Does frying chicken reduce protein?
No, frying adds fat and calories but doesn't remove protein.
How much chicken should I eat per day?
It depends on your protein target and other sources; 100–200 g cooked a day is common for people tracking protein.
Track it with a photo
Snap your meal, see the calories
Nutora's AI estimates calories, protein, carbs and fat from a photo of your plate and tracks them against your daily goal. Download on iPhone and iPad with a 3-day free trial.
Download on theApp Store