Protein in Chicken Calculator
Calculate the protein content of a chicken breast by weight and cooking method.
Covers grilled, baked, fried, poached, and raw chicken breast.
Why chicken breast is the gym staple
Chicken breast is one of the highest-protein, lowest-fat meat sources widely available. A 100g cooked grilled breast delivers about 31g of protein with only 3.5g of fat and 165 calories. The protein quality is excellent — it contains all 9 essential amino acids in proportions close to what humans need for muscle synthesis (PDCAAS score 0.92, very high).
Compare to other common protein sources per 100g cooked:
| Food | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|
| Chicken breast (grilled) | 31g | 165 | 18.8g |
| Turkey breast | 30g | 155 | 19.4g |
| Whitefish (cod, tilapia) | 25g | 110 | 22.7g |
| Tuna (canned in water) | 26g | 130 | 20.0g |
| Salmon | 25g | 200 | 12.5g |
| Pork tenderloin | 27g | 165 | 16.4g |
| Lean ground beef (95/5) | 27g | 175 | 15.4g |
| Eggs (3 large) | 18g | 215 | 8.4g |
| Greek yogurt (plain, 0%) | 10g | 60 | 16.7g |
| Cottage cheese (low-fat) | 12g | 80 | 15.0g |
| Tofu (firm) | 9g | 90 | 10.0g |
| Lentils (cooked) | 9g | 115 | 7.8g |
Whitefish actually beats chicken slightly on protein density, but chicken wins on convenience, cost, and consistency — which is why it dominates gym-diet culture.
Raw vs cooked weight — the big confusion
This trips up most beginners. Protein content per 100g is higher when cooked, not because the chicken has more protein, but because water has evaporated. A 200g raw chicken breast contains roughly the same total protein (44-46g) before and after cooking — but cooked weight drops to ~140g, so the protein per gram of cooked weight is higher.
| State | Typical weight after cooking 200g raw |
|---|---|
| Grilled | 130-145g (28-35% water loss) |
| Baked | 140-150g (25-30% water loss) |
| Pan-seared | 130-140g (30-35% water loss) |
| Poached/boiled | 145-160g (20-28% water loss) |
| Roasted (whole bird) | varies; breast portion ~135-145g |
| Sous vide | 165-180g (10-18% water loss) |
This means how you weigh matters:
- “200g cooked” = ~280g raw
- “200g raw” = ~140g cooked
- A “regular size” supermarket chicken breast is usually 200-250g raw (140-180g cooked)
Most published nutrition labels use cooked weight. Most consumers weigh raw. The mismatch causes constant confusion in calorie/macro tracking apps. Pick one approach and stick with it.
Protein per 100g cooked weight by method
| Cooking method | Protein (g/100g) | Calories (kcal/100g) | Notes |
|---|---|---|---|
| Grilled / baked (skinless) | 31g | 165 | Industry standard |
| Roasted (skinless) | 31g | 170 | Similar to grilled |
| Pan-seared (oil) | 30g | 195 | +30 kcal from cooking oil |
| Poached / boiled | 29g | 150 | Lowest calories; some leached |
| Sous vide | 32g | 170 | Highest protein retention |
| Rotisserie (skin removed) | 30g | 170 | Skin-on adds ~50% calories |
| Rotisserie (with skin) | 27g | 240 | Skin adds 70 kcal/100g of fat |
| Air-fried | 30g | 175 | Slightly lower than pan-seared |
| Fried (breaded, deep-fried) | 24g | 250 | Breading dilutes protein |
| Fried chicken nuggets (commercial) | 14g | 290 | Many companies cut with filler |
| Raw | 22g | 120 | Don’t eat raw — salmonella |
Why fried chicken is the outlier
Fried chicken’s protein density drops to 24g/100g vs 31g/100g for grilled — a 23% reduction. The reason: breading and absorbed oil add mass and calories without adding meaningful protein. A KFC original breast can have:
- ~370 calories total
- 38g protein (decent absolute amount)
- 22g fat (most from oil absorption)
- 11g carbs (breading)
Compare to a similar-weight grilled breast: 240 calories, 45g protein, 5g fat. The fried version has 130 more calories for 7g less protein. Not bad if you’re not tracking, brutal if you are.
Daily protein math
The general recommendation for active adults: 1.6-2.2 g/kg body weight per day. For weight loss while preserving muscle, the higher end (2.0-2.4 g/kg). For specific populations:
| Population | Target protein |
|---|---|
| Sedentary adults (RDA) | 0.8 g/kg |
| Active adults | 1.6-1.8 g/kg |
| Strength trainees | 1.8-2.2 g/kg |
| Endurance athletes | 1.4-1.7 g/kg |
| Cutting (weight loss) | 2.0-2.4 g/kg |
| Older adults (preserving muscle) | 1.2-1.6 g/kg |
| Children/teens | 1.0-1.4 g/kg |
For a 75 kg active adult targeting 2.0 g/kg = 150g protein/day. Translating to chicken:
- 150g protein ÷ 31g protein per 100g cooked = 484g cooked chicken
- That’s roughly 3-4 medium chicken breasts per day
- Or 2 large + Greek yogurt + eggs for variety
Protein quality and DIAAS
The newer metric for protein quality is DIAAS (Digestible Indispensable Amino Acid Score). Compared to chicken breast (DIAAS ~108):
| Food | DIAAS |
|---|---|
| Whey isolate | 109 |
| Egg (whole) | 116 |
| Chicken breast | 108 |
| Beef | 112 |
| Whey concentrate | 100 |
| Casein | 107 |
| Soy protein isolate | 95 |
| Pea protein | 64 |
| Wheat protein | 41 |
| Most legumes (alone) | 50-65 |
Animal proteins generally have higher DIAAS scores. Plant-based eaters can hit the same effective protein quality by combining sources (rice + beans, for example) or supplementing with a high-quality plant protein blend.
Storage and safety
Raw chicken safety basics:
- Refrigerate at ≤4°C (40°F); use within 1-2 days of purchase
- Freeze for longer storage (up to 9 months for whole chicken, 6 months for breasts)
- Thaw in fridge (24 hours per pound) or cold water (1 hour per pound); never on counter
- Cook to internal temperature 74°C (165°F) — measured with a meat thermometer
- Salmonella is the main risk; chicken is the #1 source in US food-poisoning outbreaks
- Cross-contamination matters: wash hands, surfaces, and utensils after raw chicken contact
Cooked chicken storage:
- Refrigerate within 2 hours of cooking (1 hour if room is >32°C)
- Use within 3-4 days
- Freeze for up to 4 months
Cost comparison (2024 US averages)
Per 100g of protein delivered:
| Source | Cost per 100g protein |
|---|---|
| Whey protein (powder, bulk) | $0.80-$1.50 |
| Eggs | $1.50-$2.50 |
| Chicken breast (boneless, skinless) | $2.50-$4.00 |
| Whole chicken | $2.00-$3.00 |
| Chicken thighs | $2.00-$3.00 |
| Lean ground beef | $3.50-$6.00 |
| Beef steak | $6.00-$15.00 |
| Salmon (fresh) | $7.00-$12.00 |
| Tofu | $2.00-$4.00 |
| Greek yogurt | $2.50-$4.00 |
Chicken breast is in the sweet spot of affordability + quality + convenience. Eggs and whey are cheaper per gram of protein, but you can only eat so many eggs.
Practical batch cooking
A typical gym-goer’s prep:
- Buy 1-1.5 kg raw chicken breasts ($8-15)
- Marinate or season
- Bake at 200°C (400°F) for 20-25 minutes (depending on thickness)
- Slice into portions; refrigerate or freeze
- Yields 700-1,000g cooked chicken = roughly 200-310g protein over 4-5 meals
The “Sunday meal prep” routine reliably produces 4-5 days of high-protein meals from a single cooking session.
Bottom line
Chicken breast delivers about 31g protein per 100g cooked, 22g per 100g raw. Raw weight loses 25-35% during cooking. For a typical active adult targeting 150g protein/day, plan on 3-4 medium breasts daily plus other protein sources. Weighing matters: be consistent (always raw or always cooked) in your tracking. Fried chicken is the outlier — breading drops protein density 23% versus grilling.