How much protein does 200g of raw chicken breast have?

January 1, 2026 •

3 min read

According to the USDA, 100 grams of raw, boneless, skinless chicken breast contains approximately 22.5 grams of protein. This means that 200g of raw chicken breast provides an impressive and significant amount of high-quality protein for your diet.

Quick Summary

This guide details the specific protein content found in 200g of raw chicken breast, explains the key differences compared to cooked versions, and outlines other nutritional benefits and influencing factors.

Key Points

Protein Content: 200g of raw, skinless chicken breast contains approximately 45 grams of high-quality, lean protein.
Raw vs. Cooked: Cooking reduces moisture content, increasing the protein concentration per gram, but the total protein amount per serving remains the same.
Low Fat and Calories: This portion is very lean, with a high protein-to-calorie ratio, making it ideal for weight management and fitness.
Rich in Nutrients: Beyond protein, raw chicken breast also provides essential nutrients like B vitamins, phosphorus, and potassium.
Factors Affecting Protein: The actual protein amount can vary based on the chicken's breed, diet, and the presence of any white striping.
Cooking Method: To maximize health benefits, opt for low-fat cooking methods like grilling or baking rather than frying.

How to Calculate the Protein in 200g Raw Chicken Breast

To accurately determine how much protein does 200g of raw chicken breast have, you must start with the average protein content of raw chicken. A widely accepted figure is that raw, boneless, skinless chicken breast contains roughly 22 to 23 grams of protein per 100 grams. By using this standard, the calculation is a simple multiplication: $22.5 \text{ grams} \times 2 = 45 \text{ grams}$. Therefore, a 200g portion of raw chicken breast provides approximately 45 grams of lean protein. This amount can vary slightly depending on the specific source, as chicken breed and diet can influence the final nutritional makeup.

Raw vs. Cooked: Understanding the Protein Difference

Many people are confused about why the protein content per 100 grams of chicken appears to increase after cooking. The truth is, the protein itself does not increase; rather, the cooking process drives out water, concentrating the remaining nutrients. A 200g piece of raw chicken will weigh less after cooking, but the total protein content will remain the same. For example, a 200g raw chicken breast with 45g of protein might cook down to 150g, meaning that cooked portion now contains 45g of protein in a smaller, denser package. This is why nutritional information for cooked chicken often shows a higher protein-to-weight ratio.

Other Nutritional Highlights of Raw Chicken Breast

Beyond its high protein count, raw chicken breast is a low-calorie, low-fat source of essential nutrients. A typical 200g serving is very low in carbohydrates and rich in a variety of vitamins and minerals. These include potassium, phosphorus, and several B vitamins, such as Niacin and B6. These nutrients are crucial for supporting metabolism, energy production, and overall cellular function.

Factors Influencing Protein Content

While the 45g figure for 200g of raw chicken is a reliable average, several factors can cause slight variations:

Chicken Breed and Diet: The specific genetics and feed of the chicken can affect its muscle composition and, consequently, its protein content.
White Striping: The presence of 'white striping,' or fibrous fatty tissue, can reduce the protein content and increase the fat content in the breast meat.
Skin and Bones: Using bone-in or skin-on chicken breast will change the total protein per weight measurement. A boneless, skinless breast offers the leanest protein source.

Comparison Table: Chicken Breast vs. Other Proteins

This table illustrates how 200g of raw chicken breast stacks up against other popular protein sources (all figures are approximate and based on raw, lean versions).


Protein Source (Raw)	Approx. Protein per 200g	Approx. Calories per 200g	Notes
Chicken Breast	~45 grams	~240 kcal	Very lean, high protein-to-calorie ratio
Ground Beef (90/10)	~52 grams	~500 kcal	Higher fat content, more calories
Salmon	~50 grams	~400 kcal	Excellent source of healthy omega-3 fatty acids
Ground Turkey (93/7)	~58 grams	~360 kcal	Leaner than beef, comparable protein
Tofu (Firm)	~34 grams	~280 kcal	Plant-based option, complete protein

Using 200g of Chicken in Meal Prep

For fitness enthusiasts and meal-preppers, a 200g portion is a common and convenient choice. To maximize the protein benefits, choose a low-fat cooking method such as baking, grilling, or poaching. A cooked portion of chicken breast can be shredded into salads, added to wraps, or served alongside roasted vegetables and a source of complex carbohydrates like rice or quinoa. Proper portioning can help you consistently meet your daily protein goals without excessive fat or calories.

Conclusion

In conclusion, 200g of raw, boneless, skinless chicken breast provides a robust amount of protein, clocking in at around 45 grams. This makes it an exceptionally efficient source of lean protein, ideal for supporting muscle growth, weight management, and overall health. Understanding the difference between raw and cooked nutritional values, and being mindful of potential variations, helps ensure you are accurately tracking your macro intake. Incorporating this versatile and nutrient-dense meat into your diet is a straightforward and effective strategy for meeting your protein requirements.

Reference (Note: Outbound link provided for informational purposes as an example of an authoritative source).

Frequently Asked Questions

For many people, 200g of raw chicken breast is an excellent source of protein for one meal, providing about 45 grams. However, total daily protein needs depend on your body weight, activity level, and fitness goals.

No, the total amount of protein in the meat does not change when it is cooked. The protein is simply more concentrated per gram after water loss during the cooking process.

A 200g portion of raw, boneless, skinless chicken breast contains approximately 240 calories, most of which come from its high protein content.

Consuming 200g of chicken breast daily is generally safe and a great way to meet protein goals. It should be balanced with other nutrient-rich foods like vegetables and whole grains for a complete diet.

Cooking causes chicken to lose water weight, so a 200g raw breast will typically weigh less once cooked, often around 150g or more, but the total protein content remains the same.

Chicken breast is leaner and has a higher protein concentration than chicken thigh. While 100g of raw breast has about 22.5g protein, 100g of raw thigh has closer to 16g protein due to its higher fat content.

The cooking method does not significantly alter the total protein amount. However, baking, grilling, or poaching without adding excess fats or breading are the best methods for keeping the meal lean.

Yes, 45 grams of protein is a substantial amount for a single meal. Many experts recommend 30-40 grams of protein per meal to maximize muscle protein synthesis and support satiety.