How many grams of protein are in 120g of cooked chicken?

November 11, 2025 •

3 min read

According to USDA data, a 120g serving of cooked, boneless, skinless chicken breast can contain approximately 36 grams of high-quality protein. The total amount of protein in 120g of cooked chicken, however, varies significantly depending on the specific cut and cooking method used.

Quick Summary

The protein content in 120g of cooked chicken depends on the cut, with breast meat offering the most protein and dark meat such as thighs having slightly less. Cooking concentrates protein as moisture is lost, but the method, such as frying versus baking, influences the final macronutrient profile.

Key Points

Protein Varies by Cut: A 120g serving of cooked chicken breast has more protein (approx. 36g) than an equivalent serving of thigh meat (approx. 22-25g).
Cooking Concentrates Protein: As chicken cooks, it loses water, which increases the concentration of protein per gram of weight.
Method Matters: Baking, grilling, or poaching chicken minimizes added fats, preserving the lean protein benefits, unlike frying.
Weigh After Cooking: For accurate nutritional tracking, it is best to weigh chicken after it has been cooked, as the weight changes significantly.
Fat and Skin: The skin on chicken adds significant fat and calories, while the bones add weight without contributing protein.

Protein by the Cut: 120g of Cooked Chicken

When calculating the protein in 120g of cooked chicken, the cut of meat is the most important factor. White meat, like the breast, is leaner and contains more protein per gram than darker meat, like thighs, which have a higher fat content. To get a clear picture, let's break down the numbers based on typical cuts.

Chicken Breast

A 120g serving of cooked, boneless, skinless chicken breast is one of the most protein-dense options. Due to its low fat and water content after cooking, the protein is highly concentrated. Sources indicate that a 120g portion can provide roughly 36 grams of protein. This makes it a primary choice for those focusing on lean protein intake for muscle building or weight management.

Chicken Thigh

Chicken thighs, known for their richer flavor and moisture, are dark meat and naturally contain more fat than breast meat. Consequently, their protein concentration per gram is slightly lower. A 120g serving of cooked, skinless, boneless chicken thigh typically contains around 22 to 25 grams of protein. While still an excellent protein source, it's important to account for the higher fat content if tracking macronutrients closely.

Comparing Different Cuts and Cooking Methods

The method used to cook chicken also plays a role in its final nutritional profile. Cooking concentrates protein as moisture is lost, but adding fats through cooking can alter the overall macronutrient breakdown. For instance, baking or grilling uses minimal added fat, while frying can significantly increase the fat content, thereby affecting the protein-to-fat ratio.


Feature	Cooked Chicken Breast (120g)	Cooked Chicken Thigh (120g)
Protein (approx.)	36 g	22-25 g
Fat Content	Low (approx. 4g)	Moderate (approx. 12g)
Flavor	Mild, versatile	Richer, more flavorful
Texture	Leaner, firmer	More tender, juicy
Ideal For	High-protein, low-fat diets	Flavorful meals, keto diets

Factors Influencing Protein in Cooked Chicken

Beyond the cut, several other factors can influence the exact protein amount you consume:

Cooking Loss: As chicken cooks, it loses water, which makes the protein content more concentrated in the remaining mass. A 100g serving of raw chicken will have a different protein value than 100g of cooked chicken. Weighing the chicken after cooking provides the most accurate data.
Skin and Bones: Including skin and bones adds weight without adding to the usable protein. Leaving the skin on will significantly increase the total fat and calorie content.
Added Ingredients: Marinades, oils, and breading all add extra fat and calories, changing the overall nutritional value. A simple baked chicken breast will be much leaner than a deep-fried one.

Cooking Methods for Optimal Protein

To maximize protein and minimize unhealthy fats, certain cooking methods are preferable. Here are some of the healthiest ways to prepare chicken:

Grilling: Uses very little oil and results in a flavorful, lean piece of chicken.
Baking: Requires minimal added fat and is excellent for meal prep.
Poaching: Involves simmering chicken in water or broth, which keeps it moist and tender without adding extra calories.
Stir-frying: A quick method that can be healthy if using minimal oil and plenty of vegetables.

Maximizing Your Protein Intake

If your goal is to consume as much protein as possible, sticking with skinless, boneless chicken breast is the most reliable strategy. For those who prioritize flavor and don't mind a higher fat intake, chicken thighs are an excellent alternative. Always be mindful of the cooking method and any added ingredients to maintain control over your nutritional goals. Regardless of the cut, chicken remains a highly bioavailable and effective protein source for building muscle, supporting body functions, and promoting satiety.

Conclusion

In summary, 120g of cooked chicken breast offers approximately 36 grams of protein, while the same amount of cooked chicken thigh provides around 22-25 grams. The specific cut and cooking method are the primary determinants of the final protein content. For a lean protein boost, skinless breast is the top choice. Choosing healthy cooking methods ensures you get the most nutritional value from your meal. By understanding these differences, you can confidently integrate chicken into a well-balanced diet that supports your health and fitness objectives.

Reference: USDA FoodData Central

Frequently Asked Questions

No, cooking chicken does not reduce the protein content. In fact, by removing water during cooking, the protein becomes more concentrated per gram of cooked weight.

Yes, white meat (like chicken breast) is leaner and has a higher protein-to-fat ratio than dark meat (like thighs), which contains more fat and slightly less protein per gram.

To maximize protein while minimizing fat, choose lean cuts like skinless, boneless chicken breast and prepare it using low-fat cooking methods such as grilling, baking, or poaching.

A 100g portion of cooked, skinless chicken breast contains approximately 31 grams of protein.

The protein content per gram is higher in cooked chicken because the cooking process removes moisture from the meat, concentrating the nutrients into a smaller mass.

Frying does not significantly alter the total protein amount, but it adds substantial amounts of fat and calories, which can change the overall macronutrient balance of the meal.

Leaving the skin on the chicken, especially when baked or roasted, substantially increases the fat and calorie count, while the protein content may slightly decrease per gram compared to skinless portions.