Cooked skinless chicken breast has about 31 g of protein and 165 calories per 100 g; raw it has about 22 to 23 g and 120 calories, because it loses water when cooked. A typical cooked breast of 170 to 200 g gives about 50 to 60 g of protein.
Chicken breast is the go-to protein for anyone training or dieting. Here are the numbers, and the mistake most people make when logging it.
Cooked vs raw
- Raw skinless chicken breast: about 22 to 23 g protein and 120 calories per 100 g
- Cooked (grilled, baked, boiled) skinless: about 31 g protein and 165 calories per 100 g
Cooking does not add protein; it removes water, so the same piece weighs about 25 to 30 percent less. Weigh it the way you log it: raw weight with raw numbers, or cooked weight with cooked numbers.
Protein in 150, 200, 300 and 500 g of chicken breast
Approximate protein in skinless chicken breast:
| Weight | Cooked | Raw |
|---|---|---|
| 100 g | 31 g | 23 g |
| 150 g | 46 g | 34 g |
| 200 g | 62 g | 45 g |
| 250 g | 78 g | 56 g |
| 300 g | 93 g | 68 g |
| 500 g | 155 g | 113 g |
A whole chicken breast
A single breast is often 200 to 280 g raw, which cooks down to about 150 to 200 g. That gives roughly 45 to 60 g of protein and 250 to 330 calories, without added fat.
Grilled, fried or with skin
- Grilled or baked, no skin: the numbers above
- With skin: about 190 to 200 calories per 100 g cooked, with more fat
- Breaded and fried: often 250 to 300 calories per 100 g; the coating soaks up oil
- Cooked in a creamy sauce: depends on the sauce, often 50 to 150 calories more per serving
Chicken is lean. The oil, skin and sauce are where the extra calories come from.
How much chicken do you need?
If your target is about 1.6 to 2.2 g of protein per kg of bodyweight, an 80 kg person needs roughly 130 to 175 g of protein a day. A 150 g portion of cooked breast (about 46 g of protein) covers about a third of that.
Other parts of the chicken (cooked, per 100 g)
- Thigh, no skin: about 25 to 26 g protein, 175 to 210 calories
- Drumstick, no skin: about 24 g protein, 170 calories
- Wings with skin: about 24 to 27 g protein, 200 to 290 calories
Tips for chicken that is not boring
Marinate in laban, lemon and spices; grill or bake; slice for wraps and salads; cook a batch twice a week so lunch is ready.
Sources
- Nutrition values for chicken breast, records 171077 (raw) and 171477 (roasted): USDA FoodData Central
- The International Society of Sports Nutrition position stand on protein and exercise: Jäger et al., 2017
The takeaway
Count about 31 g of protein per 100 g of cooked breast, 22 to 23 g raw. In Shulah you can save your usual chicken meal and log it again in one tap.