The short answer
Cooked skinless chicken breast contains roughly 30 to 32 grams of protein per 100 grams, with about 160 to 170 calories. Raw chicken breast has around 22 to 24 grams of protein per 100 grams. A typical whole chicken breast, which might weigh 170 to 200 grams raw and around 120 to 150 grams once cooked, provides roughly 40 to 45 grams of protein.
The difference between raw and cooked values catches many people out, so it is worth understanding why it happens.
Raw versus cooked: why the numbers differ
When chicken cooks, it loses water. The protein stays in the meat, but the meat gets lighter, so the protein per 100 grams goes up. Chicken breast typically loses around a quarter of its weight during cooking, though this varies with the method and how long it is cooked.
This does not change how much protein you eat; it only changes which reference number you should use. If you weigh chicken raw, use raw values. If you weigh it after cooking, use cooked values. Mixing the two is one of the most common logging mistakes, and it can make a meal look 25 to 30 percent higher or lower in protein than it really is.
| Chicken (skinless unless stated) | Per 100 g | Protein | Approx. calories |
|---|---|---|---|
| Breast, raw | 100 g | 22–24 g | 105–120 |
| Breast, cooked (grilled or roasted) | 100 g | 30–32 g | 160–170 |
| Thigh, cooked | 100 g | 24–26 g | 180–210 |
| Drumstick, cooked | 100 g | 24–27 g | 170–190 |
| Breast with skin, roasted | 100 g | 28–30 g | 190–200 |
| Wing with skin, roasted | 100 g | 26–28 g | 250–290 |
| Breaded, fried chicken pieces | 100 g | 15–22 g | 250–300 |
How much is in a typical breast?
Chicken breasts vary a lot in size. A small breast might be 120 grams raw, while some supermarket breasts are well over 250 grams. As a rough guide:
- A small breast, about 120 grams raw, gives roughly 27 to 29 grams of protein.
- A medium breast, about 170 grams raw, gives roughly 38 to 40 grams.
- A large breast, about 230 grams raw, gives roughly 50 to 55 grams.
A portion of cooked chicken roughly the size and thickness of your palm is often around 100 to 120 grams. Our guide to estimating portion sizes explains more hand-based comparisons.
How cooking method changes calories
Grilling, baking, poaching and air-frying add little or no fat, so the calories stay close to the values above. Pan-frying in oil, roasting with skin on, breading and deep-frying all add fat and calories. A tablespoon of oil adds about 120 calories, and some of it ends up in the chicken. Marinades and sauces add more again: a creamy or sweet glaze can add 100 calories or more per portion, while herbs, spices, lemon and garlic add flavour for almost nothing.
Breast versus other cuts
Chicken breast is the leanest common cut, which is why it is popular with people focused on protein. Thighs and drumsticks contain a little more fat, which makes them juicier and more forgiving to cook, with slightly fewer grams of protein per 100 grams and somewhat more calories. Both are good protein sources. If you prefer the taste of thighs, they are a perfectly reasonable choice.
Fitting chicken into your day
Many people aim to spread protein across meals rather than eating most of it at dinner. A chicken breast at lunch or dinner can cover a large share of a typical daily target. Our guide to how much protein you need explains common daily ranges, and what macros are shows how protein fits alongside carbohydrate and fat.
Chicken is also one of the easiest foods to cook in batches. Cooking several breasts at once and keeping them in the fridge for salads, wraps and bowls is a simple way to make protein easy through the week. See our guide to meal prep for beginners for safe storage times and simple plans.
Food safety
Raw chicken should always be cooked thoroughly until it is steaming hot all the way through, with no pink meat and with clear juices. Keep raw chicken separate from ready-to-eat foods, and wash hands, boards and knives after handling it.
Frequently asked questions
How much protein is in 100 g of chicken breast?
Cooked skinless chicken breast has about 30 to 32 grams of protein per 100 grams. Raw chicken breast has about 22 to 24 grams, because it still contains the water that is lost during cooking.
Should I weigh chicken raw or cooked?
Either works, as long as you use matching values. Raw weights are more consistent because cooking losses vary, but cooked weights are fine if you log them as cooked.
Is chicken thigh as good as breast for protein?
Thighs have slightly less protein and a little more fat per 100 grams, but they are still a good source of protein. The best choice is the one you enjoy and will eat regularly.