How Much Protein Does 100g of Ground Chicken Have?

November 12, 2025 •

4 min read

A cooked 100-gram serving of extra-lean ground chicken, made from breast meat, contains approximately 31 grams of high-quality protein. The precise amount of protein in 100g of ground chicken is variable, depending heavily on the fat content and whether it is raw or cooked.

Quick Summary

The protein in 100g of ground chicken varies based on leanness and preparation, ranging from 17g raw to 31g cooked for extra-lean breast meat, providing a versatile and nutritious source of amino acids.

Key Points

Variable Protein: The amount of protein in 100g of ground chicken depends on its fat content and if it's raw or cooked.
Extra-Lean Advantage: A 100g serving of cooked, extra-lean ground chicken (from breast meat) can contain up to 31g of protein.
Regular vs. Lean: Regular cooked ground chicken has less protein and more fat than the extra-lean variety.
Nutrient Boost: Beyond protein, ground chicken provides B vitamins, selenium, phosphorus, and potassium.
Safer Cooking: Always cook ground chicken thoroughly to an internal temperature of 165°F (74°C) to prevent foodborne illness.
High-Quality Protein: Ground chicken is a complete protein, meaning it contains all nine essential amino acids necessary for the body.

The Varying Protein Content of Ground Chicken

The protein content of ground chicken is not a single fixed value, as it changes based on several factors, primarily the fat content of the meat used and whether the nutrition facts are for raw or cooked chicken. When chicken is cooked, it loses water, which concentrates the nutrients and leads to a higher protein and calorie density per 100 grams. Therefore, it is important to check the label for the specific type of ground chicken you are purchasing, such as extra-lean, lean, or regular, to understand its macronutrient profile.

Extra-lean ground chicken, typically made from boneless, skinless chicken breast, offers the highest protein content per gram. A 100-gram serving of this cooked variety can deliver an impressive 31 grams of protein. On the other hand, a more standard ground chicken, made from a combination of white and dark meat, contains a higher fat percentage. This means its cooked protein content for 100 grams will be lower, often around 23 to 27 grams. Raw ground chicken will have an even lower protein count per 100 grams because of the water weight, typically falling in the 17 to 20-gram range.

Ground Chicken vs. Other Meats: A Nutritional Comparison

To put the nutritional value of ground chicken into perspective, it is useful to compare it with other popular proteins, such as ground beef. While ground beef can offer a higher mineral count in some areas like iron and zinc, extra-lean ground chicken is a superior choice for those looking to minimize saturated fat intake.

Protein Comparison: Cooked Ground Meats (per 100g)


Meat Type	Protein (g)	Fat (g)	Saturated Fat (g)	Calories	Benefits
Extra-Lean Ground Chicken	~31	~3.5	<1	~165	Lowest fat, highest protein per calorie
Regular Ground Chicken	~23	~11	~3.1	~189	Good protein, more flavorful from higher fat
Extra-Lean Ground Beef (93/7)	~25	~7	~2.7	~180	Good source of iron and Vitamin B12

Maximizing the Nutritional Benefits of Ground Chicken

Ground chicken is not just a high-protein ingredient; it is also a source of important vitamins and minerals that support overall health. Its low saturated fat content, especially in the leaner varieties, makes it a heart-healthy protein option. Cooking ground chicken effectively is also key to preserving its benefits and ensuring food safety. It is crucial to cook ground chicken to an internal temperature of 165°F (74°C) to eliminate bacteria. To prevent it from drying out, which is a common issue with leaner meats, consider using these cooking techniques:

Add Moisture: Incorporate vegetables with high water content, like diced onions or zucchini, into your recipe. A small amount of broth or sauce can also help maintain moisture.
Don't Overcook: Use a meat thermometer to ensure you cook just to the recommended internal temperature, rather than overshooting it.
Use the Right Method: Pan-browning is quick and effective, but for meatballs or meatloaf, baking can lock in moisture more reliably.

Other Nutrients in 100g Cooked Ground Chicken

B Vitamins: A notable source of Niacin (B3), Pantothenic acid (B5), and B12, which are crucial for energy metabolism and brain function.
Selenium: Provides a good dose of this powerful antioxidant.
Phosphorus: An essential mineral for strong bones and energy production.
Potassium: Contains a higher concentration of potassium than ground beef, which is important for fluid balance.
Zinc: An important mineral for immune function and cell growth.

For more information on the health benefits of chicken in general, visit WebMD: Health Benefits of Chicken - WebMD.

Healthy Recipe Ideas with Ground Chicken

Ground chicken's mild flavor makes it incredibly versatile, and you can easily substitute it for ground beef or pork in many dishes. This allows you to reduce the fat content of your favorite recipes without sacrificing protein.

Extra-Lean Chicken Burgers: Form patties with extra-lean ground chicken, season well, and grill or pan-fry. Serve on a whole-grain bun with fresh vegetables.
Low-Carb Chicken Lettuce Wraps: Crumble ground chicken in a pan with soy sauce, ginger, garlic, and scallions. Serve the mixture in large lettuce leaves for a fresh, low-carb meal.
Chicken Meatballs: Mix ground chicken with breadcrumbs, herbs, and egg. Bake or simmer in your favorite marinara sauce.
Hearty Chicken Chili: Use ground chicken as the base for a flavorful chili with beans, tomatoes, and chili powder.

Conclusion: Making the Best Choice for Your Health Goals

Ultimately, the protein in 100g of ground chicken makes it an excellent choice for a high-protein diet, whether you are aiming for muscle building, weight management, or simply a healthier lifestyle. The key takeaway is to understand that the protein and fat content will vary significantly depending on the cut of chicken used. For maximum protein and minimal fat, opt for extra-lean ground chicken made from breast meat. If you prefer a richer flavor, a regular ground chicken mix offers a good balance. Always check the nutrition label to ensure you are meeting your specific dietary needs. By choosing the right type and cooking it properly, ground chicken can be a delicious and highly nutritious staple in your diet.

Frequently Asked Questions

Cooking ground chicken increases the protein density per 100 grams. The water evaporates during cooking, concentrating the nutrients and resulting in a higher protein count for the same weight.

Yes, ground chicken is a complete protein source. This means it contains all nine essential amino acids that the human body cannot produce on its own.

Extra-lean ground chicken has a higher protein-to-fat ratio than most standard ground beef varieties. While ground beef may have higher amounts of certain minerals like iron and B12, ground chicken has lower saturated fat.

The protein content of raw ground chicken is lower than cooked because of its higher water content. It is typically around 17 to 20 grams per 100-gram serving, depending on the fat level.

Extra-lean ground chicken is often preferred for weight loss because it has the highest protein-to-calorie ratio and the lowest fat content, helping to promote satiety with fewer calories.

To prevent ground chicken from drying out, avoid overcooking, add moisture by incorporating vegetables or broth, and use cooking methods that lock in juices, such as baking or simmering in sauce.

In addition to being rich in protein, ground chicken is a good source of B vitamins (especially B3 and B12), selenium, phosphorus, potassium, and zinc.