Skinless chicken breast contains 31 grams of protein per 100 g when cooked, and raw chicken breast has about 22.5 g. That gap is water, not a different food. This guide covers chicken nutrition for each cut, raw vs cooked chicken, per piece and per serving size, and how chicken compares with paneer, eggs and whey. It is written for fitness enthusiasts, health conscious individuals and anyone who tracks intake for muscle growth, weight management or a high protein diet.
Quick Answer: Protein in 100g Chicken
100 g of cooked chicken breast has 31 g of protein, with 165 calories and 3.6 g of fat (USDA FoodData Central, roasted, skinless). Raw chicken breast has 22.5 g, and cooked chicken thighs have about 25 g. Skinless chicken breast is naturally low in fat compared with thigh meat, so it is one of the leanest high-protein foods per calorie.
Chicken Breast Nutrition: Grams of Protein in 100 Grams
Chicken breast is the cut most people mean when they ask how much protein is in chicken. Here are the nutrition facts for 100 g of chicken breast without skin, raw and cooked:
| Per 100g, breast without skin | Raw | Cooked (roasted) |
|---|---|---|
| Protein | 22.5 g | 31 g |
| Fat | 2.6 g | 3.6 g |
| Energy | 120 kcal | 165 kcal |
| Carbohydrate | 0 g | 0 g |
USDA FoodData Central lists raw skinless chicken breast at 22.5 g per 100g, and the Indian Food Composition Tables (IFCT 2017) list raw skinless breast at 21.8 g, so about 22 g is a fair working figure. The cooked figure also comes from the USDA. Values vary a little by bird, feed, and cooking method, so treat them as good estimates.
Cooked chicken breast contains approximately 165 calories per 100 g, which is why it suits weight management and a daily meal plan. Only about a fifth of those calories come from fat, so most come from protein. For heart health and any goal that needs lean protein, chicken cooked without much oil keeps the calorie load low. Check the fat content of the cut you buy, and the calories in the sauce, since thighs and creamy gravies add more.
Cooked Chicken vs Raw: Why the Number Changes
Water in chicken boils off as it cooks, so 100 g of cooked chicken holds more meat than 100 g of raw. That is why the figure goes up from about 22.5 g to 31 g for breast. The total in the piece does not change: a 150 g raw breast has the same amount as the roughly 110 grams of cooked chicken it turns into.
This matters when you track food. Weigh chicken raw and use the raw value, or weigh it after cooking and use the cooked value. Mixing the two is an easy way to get your numbers wrong. Cooked chicken breast contains approximately 31 g per 100 g, but only if the weight is taken after cooking.
Chicken Thigh and Breast: Comparing Chicken Cuts
| Cut (100 g, cooked, skinless) | Protein | Calories | What to know |
|---|---|---|---|
| Chicken breast | 31 g | 165 kcal | Leaner cut; can dry out if overcooked |
| Chicken thigh | 25 g | 179 kcal | More fat, juicier, forgiving to cook |
| Drumstick and wing | varies | varies | Depends on skin and bone; check a food database for your exact cut |
Chicken thigh and breast are both high in protein, at 25 g and 31 g per 100 g. Breast gives the most per calorie, while thighs cost a few more calories for better flavour. Breast is the cut many people pick for weight loss, but if you find it dry, thighs are a sensible swap, and the difference over a day is small.
Among the common chicken cuts, dark meat such as thighs has more fat than white meat: the USDA lists about 8.2 g of fat per 100 g for cooked thigh meat against about 3.6 g for cooked breast. Skin-on chicken carries more fat and saturated fat than skinless chicken, so check whether the cut you buy has skin, and remove it to cut calories. Going by the USDA numbers above, breast gives about 5.3 kcal per gram and thigh about 7.2.
Chicken by Portion and Serving Size
Most people eat a piece, not exactly 100 g. Here is what you get from common portions of cooked chicken breast, using 31 grams of protein per 100 g:
| Portion (cooked breast) | Amount | Approx. calories |
|---|---|---|
| 50g | 15 to 16 g | 83 kcal |
| 100g | 31 g | 165 kcal |
| 150g | 46 g | 250 kcal |
| 1 breast (170g, example weight) | 53 g | 280 kcal |
| 200g | 62 g | 330 kcal |
Curries and gravies change the picture. The chicken stays the same, but oil, cream, and cashew paste raise the calories. Each extra 50 g adds about 83 calories for 15 g, so the calorie cost stays small. Check the portion before you log a meal, and weigh 100 grams on a scale if you are unsure. If you ask how many calories your meal has, count the oil and gravy too, and compare the total with the calories your body burns daily.
Health Benefits and Nutrients in Chicken
The nutritional value of chicken depends on the cut and cooking method, and the nutritional value of a curry depends on the gravy. The health benefits of eating chicken start with high-quality protein. Chicken is a complete protein, which means it supplies all nine essential amino acids your body cannot make itself. Those amino acids are why chicken is a staple for building muscle, and with strength training, enough intake supports muscle growth and helps you keep muscle mass while losing fat. Chicken protein is a high-quality protein and a common source of protein in a non-vegetarian diet. The protein content per calorie is high for chicken breast, which is why eating chicken features in high-protein plans and lean protein meals. Other protein sources such as dal, eggs, and dairy fill the gaps, and a high protein content alone does not make a meal healthy.
Chicken also gives essential nutrients beyond that, and eggs and dairy add other essential nutrients and vitamins. It carries B vitamins, which are essential vitamins and essential micronutrients for your body. The NIH Office of Dietary Supplements lists 3 ounces of roasted chicken breast at 0.5 mg of vitamin B6, which is 29% of the Daily Value, and notes that vitamin B6 is involved in immune function, so it ties to immune health. Beyond B vitamins, chicken adds other important nutrients, and its mix of vitamins and minerals makes it a nutrient-dense food for its calories. It is not a calcium food, though. Paneer gives about 476 mg of calcium per 100 g in the IFCT, so bring dairy onto your plate if strong bones are on your mind.
Chicken is a lean meat only when you pick the right cut and cooking method. Skinless chicken has less saturated fat than skin-on or fried chicken. If you have heart disease or high cholesterol, a doctor or dietitian can advise on saturated fat and cardiovascular health. One food never covers every need, so use chicken as part of a balanced diet, because a balanced diet spreads nutrients across foods. For heart health, grilled or boiled chicken is a better pick than fried. Your overall health depends on the whole plate, not one food, and overall health is built over months, not meals. If you want to lose weight, the whole diet decides it, and you also need a calorie gap to lose weight, whatever the cut. A healthy diet also has dal, eggs, dairy, vegetables and whole grains, and chicken is a healthy choice when it sits in that mix. Whether chicken is an affordable protein source depends on your city and the cut, so compare prices before you plan a week.
How Much Chicken Should You Eat in a Day?
There is no fixed rule on how much to eat. Dietary guidelines differ by country, so we use the ICMR-NIN Recommended Dietary Allowances (2020) for Indian adults. They set the requirement for healthy adults at 0.83 g per kg of body weight a day, about 54 g for the 65 kg reference man and 46 g for the 55 kg reference woman. A 100 g serving of cooked chicken breast covers a good share of that. How much chicken suits you depends on your daily target, your calorie intake, your other sources and your doctor's advice about your health.
Chicken consumption every day is fine for many people, but vary it with eggs, dairy, dal and soya, which are other protein sources and give a wider range of amino acids. If you are building muscle, a good source of protein at each meal helps, and a source of protein is only as useful as the diet around it. Your diet, cooking method, and health all matter, and cooking chicken with less oil keeps the diet lean. Pair chicken with vegetables, whole grains and other foods for the nutrients and health goals you care about. With kidney disease, high cholesterol, or another medical condition, ask your doctor or dietitian how much suits you. Our guide on how much protein you really need shows how to set your own target.
Indian Chicken Dishes and Cooking Methods
What you get from a dish depends on how much chicken goes in, not on the gravy, and the extra calories in chicken curries come from oil and gravy. 100 g of chicken in tandoori chicken, chicken tikka, boiled chicken or butter chicken brings about the same protein, but the calories differ a lot.
- Boiled, steamed, grilled or tandoori. Little or no added fat, so calories stay close to the plain numbers.
- Curry. Oil and onion gravy add calories. Check the chicken weight, not the bowl.
- Butter chicken and creamy gravies. Butter and cream add fat and calories.
- Fried chicken. Batter and oil add fat and calories, while the chicken itself barely changes.
For food safety, the USDA Food Safety and Inspection Service says all poultry should reach an internal temperature of 74 degrees C (165 F), and leftovers should be reheated to the same temperature. Weigh it once on a kitchen scale so you know what 100 grams looks like.
Chicken vs Egg, Paneer and Whey: Related Foods
| Food | Protein | What to know |
|---|---|---|
| Chicken breast (100g) | 31 g | Lean; non-vegetarian |
| Chicken thigh (100g) | 25 g | More fat, more flavour |
| Paneer (100g) | 19 g | Vegetarian; higher in fat; see protein in paneer |
| Whole egg (1 large) | 6 g | See how much protein is in one egg |
| Whey protein isolate (35 g serving) | 28 to 30 g | About 130 kcal, ready in seconds; varies by flavour, so check your pack label |
Chicken breast gives more per 100 g than paneer, and for fewer calories. Cooking chicken is not always practical, though. A 35 g serving of whey protein isolate gives about 28 to 30 g, roughly what 90 to 100 g of cooked chicken breast gives, with far fewer steps, which helps as a backup when you travel or skip a meal. If a meal still falls short, our single-serve sachets add more without cooking, and our high-protein foods list has other protein sources.
Frequently Asked Questions
How much protein is in 100g of chicken?
Raw chicken breast has 22.5 g per 100g, and cooked chicken breast has 31 g, because cooking removes water. Cooked chicken thigh meat has about 25 g per 100g.
How much protein is in 100g of cooked chicken breast?
About 31 g, with 165 calories and 3.6 g of fat, for roasted skinless breast in the USDA database. Boiled and grilled breast land close to this.
Which part of chicken has the most protein?
Breast has the most. In the IFCT 2017, raw skinless chicken has 21.8 g per 100g for breast, 19.4 g for leg, 18.2 g for thigh, and 17.4 g for wing.
What is the protein in a chicken thigh?
Cooked thigh meat gives about 25 g per 100g. Thighs have more fat than breast, so they have more calories, but they stay juicier.
Are 2 chicken thighs a day enough?
At 100 g of cooked meat each, two thighs give about 50 g, close to the ICMR-NIN requirement of 54 g a day for a 65 kg man. Thigh sizes vary, and it is better to spread intake across the day's meals.
Are 2 chicken breasts enough for a day?
That depends on size. At 170 g each (an example weight), two cooked breasts give about 105 g, nearly double the ICMR-NIN requirement of 54 g a day for a 65 kg man. Most people spread it across the day.
Can I eat 200g of chicken breast a day?
200 g of cooked breast gives about 62 g, above the ICMR-NIN requirement of 54 g a day for a 65 kg man. If you have kidney disease or another medical condition, ask your doctor or dietitian first.
How much chicken gives 30 g of protein?
About 100 g of cooked chicken breast, or about 135 g of raw breast. Cooked thigh meat needs about 120 g.
What does 100g of chicken look like?
Sizes vary by cut, so weigh 100 g once on a kitchen scale, and you will know what it looks like.
Which is better, paneer or chicken?
Per 100g, cooked chicken breast has 31 g and paneer 19 g, so chicken gives more for fewer calories. Paneer suits vegetarians and also supplies calcium, about 476 mg per 100g in the IFCT.
Does chicken breast have carbs?
No. The USDA records 0 g of carbohydrate per 100g of roasted skinless chicken breast. Carbs only enter the meal with rice, roti or sauce.
What is the protein in 2 eggs and a chicken breast?
Two large eggs give about 12.6 g, and a cooked breast of 170 g (an example weight) gives about 53 g, so together roughly 65 g.
The Bottom Line
Cooked chicken breast gives 31 g of protein per 100g, raw gives about 22.5 g, and thighs give about 25 g. Pick a method, weigh the chicken the same way each time, and use whey when you need it without cooking.
This article is for general information and is not medical advice. Values are from USDA FoodData Central, the IFCT 2017, the NIH Office of Dietary Supplements, and Func. Lab product labels, and may differ by cut and cooking method.
