How Many Grams of Chicken Is Equal to 50 Grams of Protein?

January 1, 2026 •

3 min read

A 100-gram serving of cooked, skinless chicken breast provides an impressive 31 grams of high-quality protein. To hit a 50-gram protein target, understanding precisely how many grams of chicken is equal to 50 grams of protein is essential for anyone tracking their macros or planning a high-protein diet.

Quick Summary

This guide provides a straightforward calculation for determining the amount of cooked chicken breast needed for 50 grams of protein. It details how different cuts and cooking methods influence the final protein count, offering a practical reference for accurate portioning.

Key Points

Calculate Accurately: Approximately 161 grams of cooked, skinless chicken breast provides 50 grams of protein.
Factor in the Cut: Leaner cuts like the breast offer more protein per gram, while thighs and wings have more fat and require a larger portion.
Use Cooked Weight: The protein concentration increases during cooking due to water loss, so all calculations should be based on cooked weight.
Embrace Variety: While chicken is a great staple, incorporating other protein sources like fish, eggs, and legumes ensures a balanced diet.
Measure for Precision: For serious macro tracking, a food scale is the most reliable way to measure your chicken portions accurately.
Choose Cooking Methods Wisely: Healthier cooking methods like grilling or baking avoid adding extra fat, helping maintain the lean protein profile of chicken.

The Core Calculation: From Chicken to Protein

To determine how many grams of chicken are required for 50 grams of protein, we need a reliable baseline. The most common reference point is a cooked, skinless chicken breast, which offers the highest protein concentration per gram. According to nutritional data, 100 grams of cooked, skinless chicken breast provides approximately 31 grams of protein.

Using this information, the calculation is simple:

Required amount of chicken = (50 grams of protein / 31 grams of protein per 100g) x 100 grams of chicken
Required amount $\approx$ 1.613 x 100 grams
Required amount $\approx$ 161 grams

Therefore, you would need approximately 161 grams (or about 5.7 ounces) of cooked, skinless chicken breast to get 50 grams of protein. Precision is key when tracking macros, and using a digital food scale is the most accurate method for portioning.

How Different Cuts and Cooking Methods Affect Protein Content

The amount of protein per 100 grams can vary depending on the cut of chicken and how it is prepared. While chicken breast is the leanest and most protein-dense option, other cuts offer different macronutrient profiles.

Factors Influencing Protein Concentration

Water Loss: When chicken is cooked, it loses a significant amount of water. This dehydration concentrates the protein, meaning 100 grams of cooked chicken contains more protein than 100 grams of raw chicken. Always base your calculations on the cooked weight for accuracy.
Presence of Skin and Bone: Eating chicken with the skin on or cooking bone-in parts will alter the nutritional values. Skin contains a higher fat content, which increases the overall calories per gram and lowers the protein percentage.
Cooking Method: While minimal protein is lost during cooking, some high-heat methods like charring can slightly reduce protein quality. Healthier methods like poaching, baking, or grilling retain most nutrients and don't add unnecessary fat.

Comparison Table: Protein by Chicken Cut


Cut of Chicken (Cooked, Skinless)	Protein per 100g (approx.)	Grams needed for 50g Protein (approx.)
Chicken Breast	31g	161g
Chicken Thigh	25g	200g
Chicken Drumstick	24g	208g
Chicken Wing	24g	208g

Practical Meal Portioning for Your 50g Goal

Achieving your 50g protein target with chicken can be easily incorporated into daily meals. Since a single, large cooked chicken breast often contains between 50 and 60 grams of protein, it can serve as the cornerstone of a meal.

Example meal ideas:

Grilled Chicken Salad: A sliced, 161g grilled chicken breast on a bed of mixed greens with vegetables and a light vinaigrette.
Shredded Chicken Bowl: Roughly 161g of shredded chicken breast mixed into a bowl with rice, beans, and salsa.
Chicken Stir-Fry: Cubed, 161g chicken breast stir-fried with plenty of colorful vegetables.
Chicken Sandwich: Sliced chicken breast on whole-wheat bread with lettuce and tomato.

Comparing Chicken to Other Protein Sources

While chicken is a fantastic lean protein source, it is beneficial to include a variety of proteins in your diet for a complete range of nutrients. Here’s how chicken breast compares to some common alternatives for achieving a 50g protein goal.


Protein Source	Protein per 100g (approx.)	Grams needed for 50g Protein (approx.)
Chicken Breast (Cooked, Skinless)	31g	161g
Lean Beef (Cooked)	26g	192g
Salmon (Cooked)	25g	200g
Eggs	~13g	385g (approx. 7 large eggs)
Tofu (Extra-firm)	16g	313g

Conclusion

To get 50 grams of protein from chicken, you will need approximately 161 grams of cooked, skinless chicken breast. However, this value varies by cut, with fattier parts like thighs requiring a larger portion. For the most accurate tracking, always use the weight of the cooked product and consider the specific cut. Incorporating precise portioning into your meal preparation allows for better dietary control and helps you effectively meet your nutritional goals. While chicken is an excellent and efficient protein source, don't forget to diversify your diet with other protein-rich foods for a balanced and healthy lifestyle. For additional dietary information, consult resources like the National Institutes of Health.

Note: All figures are approximate and can vary based on specific preparation and chicken sourcing. A food scale is recommended for precise measurement.

Frequently Asked Questions

For accurate measurement, weigh your chicken after it has been cooked. Use a digital food scale to measure approximately 161 grams of cooked, skinless chicken breast to get 50 grams of protein.

Yes, eating chicken with the skin on will change the nutritional profile. The skin adds a significant amount of fat and calories, meaning the overall percentage of protein per gram of meat will be lower.

Yes, cooked chicken has a higher protein concentration per gram than raw chicken. This is because cooking removes a lot of the water content from the meat. For example, 100 grams of cooked breast contains about 31g protein, while 100 grams of raw breast contains about 22g protein.

The chicken breast is the leanest cut and contains the highest amount of protein per gram, making it the most efficient option for hitting high protein targets.

A typical, full, cooked chicken breast can weigh around 170 to 225 grams (6 to 8 ounces), which would provide between 50 and 70 grams of protein.

Yes, but you would need a larger portion. Since cooked chicken thighs contain about 25g of protein per 100g, you would need approximately 200 grams of cooked, skinless thighs to get 50g of protein.

While cooking doesn't significantly reduce protein content, the method can affect other nutrients and the overall fat content. Lean methods like grilling, poaching, or baking are recommended.