100g of cooked, skinless chicken breast typically contains about 31-33 grams of protein. This is one of the highest protein-per-gram ratios among common foods.
Protein in Chicken Calculator
About This Calculator
Calculate how much protein is in chicken with this free calculator. Chicken is one of the most popular lean protein sources, known for its high protein content and relatively low fat. The protein in chicken varies based on the cut (breast, thigh, drumstick) and whether it's cooked with or without skin. Cooked chicken breast is particularly high in protein, making it a favorite among athletes and those focused on muscle building or weight management. This protein in chicken calculator helps you determine exactly how much protein you're getting from your chicken serving, whether you're meal prepping, tracking macros, or planning your daily protein intake.
Safety note
Educational estimates from USDA FoodData Central. Values vary by brand, preparation, and portion accuracy. Not medical advice or an allergy guide. Talk to a licensed clinician or registered dietitian for personal nutrition or medical decisions.
Reference values
Static estimates using the default variant (Chicken meat only, cooked, roasted) for a quick orientation.
Per 100 g
- Protein
- 28.9 g
- Fiber
- 0 g
Typical serving (85 g)
- Protein
- 24.6 g
- Fiber
- 0 g
Calculate
0 g - 500 g
How to Measure Consistently
- Weigh chicken after cooking for the most accurate protein calculation, as cooking causes water loss.
- Use a kitchen scale for precise measurements. Visual estimates can be off by 20-30%.
- A typical cooked chicken breast (boneless, skinless) weighs about 120-150g and provides 30-40g protein.
- If weighing raw chicken, remember that cooked weight is typically 20-30% less due to water loss during cooking.
- For meal prep, weigh portions after cooking and divide into containers for consistent protein tracking.
What Changes the Number
- Cut of chicken: breast has the most protein per gram, while thighs and drumsticks have slightly less protein and more fat.
- Cooking method: grilling, baking, or roasting causes water loss, concentrating protein per gram compared to raw chicken.
- Skin: chicken with skin has more calories and fat but similar protein content per gram of meat.
- Cooking temperature and time: overcooking can cause more water loss, making the meat denser and higher in protein per gram.
- Preparation: breaded or marinated chicken will have different protein percentages due to added ingredients.
Frequently Asked Questions
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Health & data disclaimer
- Numbers come from USDA FoodData Central and are rounded; brands, recipes, and preparation can change actual values.
- For education only, not medical advice, diagnosis, allergy screening, or a substitute for professional care.
- If you have medical conditions, take medications, are pregnant, or need guidance for kids, review nutrition decisions with a licensed clinician or registered dietitian.
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