Chicken Breast Protein: Per 100 g, Raw vs Cooked

Cooked skinless chicken breast has about 31 g of protein per 100 g and 165 calories, which makes it one of the leanest, most protein-dense foods you can buy almost anywhere in the world. Raw, the same breast has about 22.5 g per 100 g. The difference is water lost in cooking, not protein. Here is the full breakdown, how chicken compares with other protein foods, and how much you need for a muscle-building meal after 35.

Quick answer

Per 100 g cooked (roasted, skinless): about 31 g protein, 165 kcal, 3.6 g fat.
Per 100 g raw (skinless): about 22.5 g protein, 120 kcal, 2.6 g fat.
Raw vs cooked: cooking drives out water, so 100 g of raw breast ends up as roughly 70 to 75 g cooked, with the same 22.5 g of protein.
One fillet: a 170 g (6 oz) raw fillet gives about 38 g protein and cooks down to about 125 g.
Protein density: about 19 g protein per 100 kcal, one of the highest of any everyday food.
For 30 g of protein: about 100 g cooked or 135 g raw chicken breast.

Chicken breast nutrition per 100 g

Per 100 g, skinless	Breast, raw	Breast, roasted	Breast, grilled	Breast, poached / stewed	Thigh, roasted
Energy	120 kcal	165 kcal	151 kcal	151 kcal	179 kcal
Protein	22.5 g	31.0 g	30.5 g	29.0 g	24.8 g
Fat	2.6 g	3.6 g	3.2 g	3.0 g	8.2 g
of which saturated	0.6 g	1.0 g	1.0 g	0.9 g	2.3 g
Carbohydrate	0 g	0 g	0 g	0 g	0 g
Cholesterol	73 mg	85 mg	104 mg	77 mg	133 mg
Leucine	1.9 g	2.3 g	2.5 g	2.2 g	2.1 g
Vitamin B12	0.21 µg	0.34 µg	0.21 µg	0.23 µg	0.42 µg
Zinc	0.7 mg	1.0 mg	0.9 mg	1.0 mg	1.9 mg
Potassium	334 mg	256 mg	391 mg	187 mg	269 mg
Sodium	45 mg	74 mg	52 mg	63 mg	106 mg

Values from USDA FoodData Central (SR Legacy), approximate, for unseasoned chicken. Marinades, sauces, breading and cooking oil change the numbers.

Two labels are worth checking. Skin-on breast has about 197 kcal and 7.8 g fat per 100 g roasted, so eating the skin adds around 30 kcal per 100 g. And some supermarket chicken, especially in the US, is “enhanced” with a salt-water solution: raw enhanced breast has about 173 mg sodium per 100 g, almost four times the 45 mg in plain breast, and slightly less protein (20.3 g).

Chicken breast vs other protein foods

Food (per 100 g)	Protein	kcal	Protein per 100 kcal	For 30 g protein
Chicken breast, roasted	31.0 g	165	18.8 g	97 g, 160 kcal
Turkey breast, roasted	30.1 g	147	20.5 g	100 g, 146 kcal
Chicken thigh, skinless, roasted	24.8 g	179	13.8 g	121 g, 217 kcal
Lean beef (top sirloin), cooked	30.6 g	183	16.7 g	98 g, 180 kcal
Salmon, farmed, cooked	22.1 g	206	10.7 g	136 g, 280 kcal
Greek yogurt, plain non-fat	10.2 g	59	17.3 g	294 g, 174 kcal
Firm tofu	9.0 g	78	11.6 g	332 g, 259 kcal
Whole egg, hard-boiled	12.6 g	155	8.1 g	238 g (about 5 eggs), 370 kcal
Lentils, cooked	9.0 g	116	7.8 g	333 g, 386 kcal
Paneer	18.9 g	258	7.3 g	159 g, 410 kcal

What this means: chicken and turkey breast give you a full 30 g serving of protein for about 150 to 160 calories, less than almost any other whole food. Thigh, beef and salmon cost more calories for the same protein but bring more iron, zinc or omega-3 fats, so they are worth rotating in. Paneer values are from IFCT 2017; the rest from USDA. Compare all 84 foods in our high-protein foods list.

Does cooking change chicken protein?

Roasting, grilling, poaching and air-frying do not destroy meaningful amounts of protein. What changes is the water. As chicken cooks it loses moisture, so the protein per 100 g goes up while the total protein in the fillet stays about the same. That is why cooked chicken shows 29 to 31 g per 100 g and raw shows 22.5 g.

The practical rule: weigh chicken raw and use the raw value, or weigh it cooked and use the cooked value. Mixing the two is the most common reason people under- or overestimate their protein. Cooking method matters more for calories: breading, batter, skin and frying oil can easily double the calories of a plain grilled breast.

How to fit chicken into a high-protein day after 35

Men who lift typically need around 1.6 g of protein per kg of body weight a day, and older muscles respond best to roughly 0.4 g/kg per meal. For an 80 kg man that is about 128 g a day and around 30 g at each main meal. Get your own numbers with the protein calculator.

A 100 to 125 g cooked portion of chicken breast covers one meal’s protein on its own. A sample day for someone who eats meat:

Meal	What to eat	Protein (approx.)
Breakfast	High-protein overnight oats with Greek yogurt and seeds	34 g
Lunch	Wrap with 120 g cooked chicken breast, a large flour tortilla and salad	43 g
Snack	170 g non-fat Greek yogurt with a small handful of almonds	23 g
Dinner	125 g baked salmon, 1 cup brown rice, 1 cup broccoli	37 g
Total		about 137 g

Batch-cook: roast or poach 4 to 5 breasts on Sunday and slice them for salads, wraps and rice bowls through the week.
Keep it juicy: slice thick breasts in half horizontally, cook them quickly and rest them for a few minutes before cutting.
Swap it up: turkey breast, lean beef, fish, eggs and Greek yogurt all fit the same slot. See how eggs compare in our egg protein guide.
Plan the plate: build combinations in the protein plate builder.

Food safety: cook chicken until it reaches 74°C (165°F) in the thickest part, measured with a food thermometer, and keep raw chicken and its juices away from ready-to-eat foods. Cooked chicken keeps for 3 to 4 days in the fridge. If you have kidney disease or have been told to limit protein, ask your doctor how much suits you.

FAQ

How much protein is in 200 g of chicken breast?

About 62 g in 200 g of cooked breast, or about 45 g in 200 g of raw breast. The second is less because raw chicken still contains the water that cooking removes.

Should I weigh chicken raw or cooked?

Either works if you use the matching value. Raw weight is more consistent because cooked weight depends on how long and how hot you cook it.

Is chicken thigh or breast better for building muscle?

Both are complete, high-quality proteins. Breast is leaner, with more protein per calorie. Skinless thigh has about 25 g protein and 179 kcal per 100 g cooked, plus more iron and zinc. If you are cutting calories, lean on breast; otherwise, eat whichever you enjoy.

Is chicken breast better than plant protein?

Gram for gram, chicken gives more protein for fewer calories, and it is rich in leucine. Plant foods such as tofu, lentils and beans can also support muscle when you eat enough of them and mix sources across the day. Most people do well with a mix.

Next: compare chicken with 83 other foods in the protein foods database, read how much protein you need after 35, or see how to lose fat and keep muscle after 35.