How much chicken is 30 g of protein?

November 11, 2025 •

2 min read

Approximately 100 grams (about 3.5 ounces) of cooked, skinless chicken breast contains 30-32 grams of protein. Understanding how much chicken is 30 g of protein is crucial for effective meal planning, helping you meet your nutritional goals with precision. While chicken breast is the leanest option, the exact portion size varies slightly depending on the cut and cooking method, making it important to know the details for a balanced diet.

Quick Summary

A serving of 100 grams of cooked, skinless chicken breast yields approximately 30 grams of protein, a quantity that shifts with different cuts and preparation methods. Cooking concentrates protein as water is lost, so cooked weight is the most accurate measure. The ideal cut depends on your dietary goals, with leaner breasts favored for low-calorie diets and fattier thighs providing more energy and flavor. Always measure portions for optimal nutrition.

Key Points

Serving Size: Approximately 100 grams (3.5 ounces) of cooked, skinless chicken breast provides 30 grams of protein.
Weight Shift: Raw chicken loses water when cooked, so it's more accurate to measure your portion based on its cooked weight.
Cut Differences: Leaner chicken breast is ideal for low-calorie diets, while fattier chicken thighs offer more flavor and calories.
Precise Measurement: Using a kitchen scale is the most accurate way to ensure you are getting the correct portion to meet your protein goal.
Cooking Method: Opt for grilling, baking, or poaching to keep your meal lean and avoid adding extra fat and calories.
Balanced Meals: Pair your 30g chicken portion with vegetables, whole grains, or healthy fats to create a well-rounded meal.
High-Quality Protein: Chicken provides all nine essential amino acids, making it a complete, high-quality protein source.

Precision is Key: Why Serving Size Matters

To accurately track protein intake, especially for specific dietary goals, measuring cooked weight is crucial because chicken loses water during cooking. While a 4-ounce raw chicken breast has about 24 grams of protein, it will weigh less when cooked but have a higher protein concentration per gram. This makes cooked weight a more reliable measure for portion control.

The Calculation: How to Determine Your Serving

Approximately 100 grams of cooked, skinless chicken breast provides 31-32 grams of protein, while 100 grams of cooked, skinless chicken thigh contains about 25 grams. To get 30 grams of protein, you would need about 97 grams (3.4 oz) of cooked skinless chicken breast or 120 grams (4.2 oz) of cooked skinless chicken thigh. Using a food scale is the most precise method, but visual cues like comparing a 4-ounce portion to a deck of cards can serve as a quick estimate.

The Difference Between Cuts: Breast vs. Thigh

Chicken cuts vary in nutritional content. Breast meat is leaner and lower in fat, making it suitable for calorie-controlled diets, while thigh meat is fattier, richer in flavor, and a good option for those needing more calories or on low-carb diets.

Macronutrient Comparison Table (Cooked, per 100g)


Nutrient	Skinless Chicken Breast	Skinless Chicken Thigh
Protein	~31-32g	~25g
Fat	~3.6g	~8-11g
Calories	~165 kcal	~176-200 kcal
Flavor	Mild	Richer, juicier
Best For	Weight loss, calorie-controlled diets	Muscle building, flavor-focused meals

Practical Ways to Include 30g of Protein in Your Diet

Integrating a 30-gram protein portion of chicken into meals is straightforward. You can add about 100 grams of grilled chicken breast to a salad for lunch, use 100-120 grams of sliced chicken in a stir-fry, or combine your cooked chicken with brown rice and beans for a complete protein meal. Chicken fajitas with 120 grams of thigh meat offer a flavorful option, or you can meal prep with pre-portioned chicken and vegetables.

Considerations for Cooking and Preparation

To maintain chicken's nutritional benefits, choose cooking methods like baking, grilling, or poaching to avoid adding unnecessary fat and calories. Removing the skin also reduces fat content. Cooking aids in protein digestion and absorption.

Conclusion: Making Informed Nutritional Choices

Determining how much chicken is 30 g of protein allows for accurate dietary planning. Approximately 100 grams of cooked, skinless chicken breast or 120 grams of cooked, skinless chicken thigh will provide 30 grams of protein. By weighing portions and choosing cuts based on dietary needs, you can effectively manage weight, build muscle, and improve overall health.

Frequently Asked Questions

Cooking concentrates protein as moisture is lost, so the protein per gram of cooked chicken is higher than in raw chicken. However, the total protein in the piece of chicken remains the same.

Yes, aiming for 30 grams of protein per meal is an effective strategy for many people, especially those focused on muscle growth or weight management. It can help increase feelings of fullness and support muscle protein synthesis.

Cooked, skinless chicken breast contains more protein per 100 grams (~31g) than cooked, skinless chicken thigh (~25g). Thighs are higher in fat and calories but offer more flavor.

The most accurate method is to use a kitchen food scale to weigh your cooked, boneless, and skinless chicken portion. Aim for approximately 100 grams for chicken breast and 120 grams for chicken thigh.

Yes, as a quick visual guide, a 4-ounce serving of cooked chicken breast, which is roughly equivalent to 30 grams of protein, is about the size of a deck of cards or the palm of your hand.

If you leave the skin and bone on, the fat and calorie content will increase, and the protein content may vary slightly. Removing the skin before cooking is a simple way to reduce fat.

Yes, other protein-rich foods include lean beef (3.5 oz cooked for ~30g protein), tuna (4 oz canned, drained for ~30g), or a scoop of whey protein powder.