How much protein is in a small piece of chicken?

December 4, 2025 •

4 min read

A 3.5-ounce (100-gram) serving of cooked, skinless chicken breast contains approximately 31 grams of protein, according to the USDA. The protein amount in a smaller piece can be estimated by scaling down from this standard amount, though the specific cut—such as breast, thigh, or wing—will cause the total protein to vary.

Quick Summary

The protein in a small chicken piece varies by cut and weight. A 3.5-ounce (100g) cooked chicken breast provides about 31 grams of protein. Understanding this helps determine the nutritional value of a small portion and its role in a balanced diet.

Key Points

Cut matters: The amount of protein in a small chicken piece depends on the cut; breast is the leanest, while thighs and wings have more fat.
Approximate a 50g serving: A small, 50-gram piece of cooked chicken breast contains approximately 15.5 grams of protein.
Cooked vs. raw weight: Cooking reduces water content, concentrating protein. A cooked piece has more protein per gram than a raw one of the same weight.
Skin affects nutrition: The skin significantly increases the fat and calorie count, but doesn't change the protein content of the meat itself.
Health benefits of chicken: Chicken is a complete protein source, providing essential amino acids for muscle growth, repair, and overall health.

Estimating protein in a small piece of chicken

Determining the exact protein content in a "small piece" of chicken is tricky, as the weight and cut are not specified. However, by using standard nutrition data for common chicken cuts, it is possible to provide a very close estimate. As a general rule, 100 grams (about 3.5 ounces) of cooked, skinless chicken breast contains approximately 31 grams of protein. A "small piece" could easily equate to half this weight, giving approximately 15-16 grams of protein.

How chicken cuts affect protein content

The amount of protein per gram can differ depending on the cut of chicken. This is primarily because some cuts have a higher fat content than others. White meat, like the breast, is leaner and therefore has a higher concentration of protein per 100 grams. Dark meat, such as the thigh, contains more fat and thus slightly less protein per 100 grams. For instance, a 100g serving of cooked chicken thigh contains about 25 grams of protein, while the same amount of chicken breast provides 31 grams. Cooking method also plays a role, as it affects the water content and density of the meat.

A breakdown of protein in different small chicken pieces

To better illustrate the protein in a small portion, let's consider a practical serving size of 50 grams (approximately 1.75 ounces). This is a realistic size for a small piece of chicken that might be added to a salad, stir-fry, or a small sandwich.

Small chicken breast piece (50g cooked): A 100g cooked chicken breast has about 31g of protein. Therefore, a 50g piece would have approximately 15.5 grams of protein.
Small chicken thigh piece (50g cooked): A 100g cooked chicken thigh has roughly 25g of protein. A 50g piece would yield about 12.5 grams of protein.
Small chicken wingette (approx. 40g cooked): According to some data, a cooked wing contains around 24g of protein per 100g. A typical small wingette, which weighs less, would offer a smaller amount. For a 40g piece, this could be around 9.6 grams of protein.

Comparison of chicken cuts: protein and fat

Here is a quick comparison of the protein and fat content in standard 100g cooked, skinless servings of different chicken cuts:


Chicken Cut	Protein (per 100g)	Fat (per 100g)	Notes
Breast	~31g	~3.6g	Leanest cut, highest protein-to-fat ratio
Thigh	~25g	~8.2g	Dark meat, more flavorful due to higher fat
Drumstick	~24g	~5.7g	Contains a moderate amount of fat
Wing	~24g	~8.1g	Smallest cut, higher fat content relative to size

Factors that influence the protein content

Beyond the cut, several factors influence the final protein count of your chicken piece. The presence of skin is a significant one. While a skinless breast is very lean, cooking with the skin on adds considerable fat and calories, although it doesn't change the total amount of protein in the meat itself. The cooking method also plays a role; grilling or baking without added fats will preserve the lean nature of the protein, whereas frying can increase the fat and calorie count dramatically. Finally, cooking concentrates protein by reducing water weight, so a 100-gram piece of cooked chicken has a higher protein density than a 100-gram piece of raw chicken.

The health benefits of chicken protein

Including chicken in your diet offers numerous health advantages. As a complete protein, it contains all nine essential amino acids necessary for muscle repair and growth, which is particularly beneficial for athletes and those looking to build or maintain muscle mass. Chicken is also rich in essential nutrients like B vitamins, phosphorus, and selenium, which support metabolic function, bone health, and the immune system. Its high protein content promotes satiety, helping to reduce overall calorie intake and support weight management.

The takeaway on small chicken pieces

For those aiming for specific protein goals, it's best to measure cooked chicken by weight rather than visually. However, for a general estimation, a small, 50-gram piece of cooked chicken breast offers a solid protein boost of around 15.5 grams. If you're using a fattier cut like the thigh, the protein will be slightly lower per gram but still a valuable contribution to your daily intake. The key is to be mindful of your chosen cut and cooking method to best manage your nutritional goals.

Conclusion

While the term "small piece" is subjective, understanding the protein density per 100 grams of different chicken cuts makes it simple to make an informed estimate. For example, a 50-gram serving of cooked chicken breast provides about 15.5 grams of high-quality, lean protein. By considering the cut and cooking preparation, you can accurately assess the nutritional contribution of any chicken portion to your diet, making it easier to meet your health and fitness objectives. For comprehensive nutritional data on all food items, including various cuts of chicken, the USDA's FoodData Central is a valuable resource.

Frequently Asked Questions

A small, 50-gram piece of cooked, skinless chicken breast contains approximately 15.5 grams of protein. This is based on the average of 31 grams of protein per 100 grams of cooked chicken breast.

Chicken breast has more protein per gram than chicken thigh. For every 100 grams, cooked chicken breast contains about 31g of protein, while cooked chicken thigh has around 25g.

When chicken is cooked, it loses water weight, which concentrates the protein. Therefore, a 100-gram portion of cooked chicken will have a higher density of protein compared to a 100-gram portion of raw chicken.

You can visually estimate by using hand portions. A portion of meat roughly the size of your palm or a deck of cards is a standard 3-ounce serving (about 85 grams), which contains a significant amount of protein. A small piece would be about half of that.

Lean chicken protein supports muscle growth and maintenance, strengthens bones, and promotes satiety, which can help with weight management. It also provides essential amino acids and nutrients like B vitamins, phosphorus, and selenium.

The cooking method itself does not destroy the protein. However, methods like frying add extra fat and calories. Healthy cooking methods, such as grilling, baking, or boiling, help maintain the lean nature of the protein.

Yes, white meat (like chicken breast) is leaner and generally contains more protein per gram than dark meat (like thighs or drumsticks). Dark meat has a higher fat content, which slightly reduces its protein density.