How much protein is in 100 grams of chicken breast meat?

October 27, 2025 •

4 min read

According to nutrition data, a 100-gram serving of cooked, skinless chicken breast contains approximately 31 grams of high-quality protein. This makes knowing precisely how much protein is in 100 grams of chicken breast meat a key factor for anyone aiming to manage their macros for weight loss, muscle gain, or overall health.

Quick Summary

This article details the specific protein content of chicken breast, differentiating between raw and cooked measurements. It provides a comprehensive nutritional overview, compares chicken breast to other protein sources, and explores healthy cooking methods to maximize its benefits for a balanced diet.

Key Points

Protein in Cooked Chicken Breast: 100 grams of cooked, skinless chicken breast contains around 31 grams of protein due to water loss during cooking.
Raw vs. Cooked Differences: Raw chicken breast contains less protein by weight (~22.5g per 100g) compared to cooked, as cooking evaporates moisture and concentrates nutrients.
Lean Protein Source: Chicken breast is a low-fat and low-calorie protein source, especially when the skin is removed.
Supports Weight Management: The high protein content promotes satiety, helping to reduce overall calorie intake and support weight loss goals.
Ideal for Muscle Building: As a complete protein containing all nine essential amino acids, it is crucial for muscle repair, maintenance, and growth.
Best Cooking Methods: Grilling, baking, poaching, or steaming are the healthiest ways to prepare chicken breast without adding excess fat or calories.
Versatile and Nutritious: Chicken breast is a versatile food rich in essential vitamins and minerals like B vitamins, iron, and zinc.

Understanding the Protein Content of Chicken Breast

When analyzing the protein content of chicken breast, it is crucial to consider whether the meat is raw or cooked. The process of cooking significantly alters the water content, thereby changing the concentration of protein per 100-gram portion. A 100-gram portion of raw, skinless chicken breast contains about 22.5 grams of protein and 120 calories. However, as the chicken cooks, it loses moisture and fat, causing the remaining protein to become more concentrated by weight.

This is why a 100-gram portion of cooked, skinless chicken breast provides a higher protein value, typically around 31 grams. The cooking method can also slightly influence the final nutritional profile. For example, grilling or baking without added fats results in a leaner outcome compared to frying, which can significantly increase the calorie and fat count.

Raw vs. Cooked Protein: The Concentration Effect

To illustrate the difference more clearly, imagine you start with 150 grams of raw chicken breast. After cooking, its weight might reduce to around 100 grams due to water loss, but the total protein content remains the same. This means the protein is simply more concentrated in the final cooked portion. This concentration effect is why nutritional labels often specify whether the values are for raw or cooked weight. For most people tracking their daily intake, using the cooked weight is the most accurate and relevant measurement.

The Nutritional Profile Beyond Protein

Beyond its well-known protein density, skinless chicken breast offers a variety of other nutritional benefits that make it a staple in many healthy diets. It is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair and metabolic function. Furthermore, it is a naturally low-fat, low-calorie option, especially when cooked healthily.

Key nutrients found in chicken breast include:

B Vitamins: Rich in B6 and B12, which are vital for energy production and brain function.
Minerals: A good source of iron, zinc, and potassium, all of which play crucial roles in overall health.
Low Fat: A 100g serving of cooked, skinless chicken breast has only around 3.6 grams of fat, with a majority of calories coming from protein.
No Carbohydrates: It contains zero carbohydrates, making it an excellent choice for low-carb or ketogenic diets.

How Chicken Breast Compares to Other Protein Sources

Chicken breast is often compared with other popular protein options. While many are excellent sources of protein, chicken breast often provides a more favorable protein-to-calorie ratio, making it an especially efficient choice for those monitoring their intake.


Food (per 100g cooked)	Protein (approx.)	Calories (approx.)	Fat (approx.)	Notes
Chicken Breast	31g	165 kcal	3.6g	Very high protein, low fat
Chicken Thigh	23-25g	176 kcal	11g	More flavor, higher fat content
Lean Beef (Top Sirloin)	26g	~200-250 kcal	10-15g	Higher in iron and zinc
Salmon	22g	~206 kcal	12g	Rich in Omega-3 fatty acids
Tofu (Extra Firm)	16g	145 kcal	8.7g	Plant-based, complete protein

Incorporating Lean Chicken Breast into a Healthy Diet

To make the most of chicken breast's nutritional value, focus on healthy cooking methods that don't add unnecessary fat or calories. For instance, baking, grilling, poaching, or steaming are excellent choices. Seasoning with herbs and spices rather than high-calorie sauces is a great way to boost flavor without compromising health goals.

Here are some simple and healthy ways to prepare and use chicken breast:

Grilled Chicken Salad: Top a large bowl of leafy greens and fresh vegetables with sliced, grilled chicken breast and a light vinaigrette.
Baked Chicken and Veggies: Season chicken and chop up vegetables like broccoli, bell peppers, and onions on a single baking sheet for a simple, one-pan meal.
Poached Chicken: Gently simmer chicken breast in broth or water with herbs for a tender, moist result, perfect for shredding into soups or wraps.
Stir-Fry: Cut chicken into small pieces and stir-fry with a variety of colorful vegetables and a minimal amount of oil for a quick and nutritious meal.

The Health Benefits of a High-Protein Diet

Consuming a diet rich in high-quality protein, like that found in chicken breast, is associated with a range of health benefits beyond just muscle building:

Promotes Weight Management: Protein-rich meals increase satiety, helping you feel full for longer and reducing overall calorie intake throughout the day.
Supports Muscle Growth: Protein is essential for building and repairing muscle tissue, making it critical for athletes and fitness enthusiasts.
Enhances Bone Health: Adequate protein intake, combined with exercise, can help maintain bone density and strength, particularly as we age.
Boosts Metabolism: The body uses more energy to digest protein compared to fats or carbohydrates, a process known as the thermic effect of food (TEF), which can slightly boost your metabolism.
Improves Heart Health: As a lean protein source, chicken breast can help reduce the risk of heart disease by lowering blood pressure and supporting cardiovascular health when part of a balanced diet. For more information on dietary guidelines, consider consulting reputable sources like the National Chicken Council.

Conclusion: Why Chicken Breast is a Top Choice for Protein

With approximately 31 grams of protein per 100 grams of cooked, skinless meat, chicken breast is an exceptionally efficient and lean source of protein. Its low-calorie and low-fat profile, coupled with a complete amino acid composition, makes it a superior option for a wide array of nutritional goals. By choosing healthy cooking methods and pairing it with other nutrient-dense foods, chicken breast can be a flavorful and versatile cornerstone of a well-balanced diet, whether your goal is to build muscle, lose weight, or simply eat healthier. Its consistent nutritional value and affordability solidify its place as a top protein choice for health-conscious individuals.

Frequently Asked Questions

Yes, there is. While the total amount of protein in a piece of chicken doesn't change, the protein becomes more concentrated by weight during cooking. A 100-gram serving of raw, skinless chicken breast has about 22.5 grams of protein, whereas the same cooked weight yields around 31 grams.

No, removing the skin primarily affects the fat and calorie content, not the protein. A skinless chicken breast is a much leaner option, which is why it is often recommended for weight management.

Yes, chicken breast is considered a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This makes it an effective source for supporting muscle growth and overall bodily functions.

Healthy cooking methods like grilling, baking, poaching, and steaming preserve the high protein and low-fat profile of chicken breast. Frying with excessive oil adds extra fat and calories, reducing its efficiency as a lean protein source.

Per 100 grams, cooked, skinless chicken breast typically has a slightly higher protein concentration and lower fat content than lean beef, such as sirloin steak. Both are excellent protein sources, but chicken breast is often favored for its efficiency for those focused on minimizing fat intake.

Eating chicken breast daily can be part of a healthy diet, especially due to its high protein and low-fat nature. However, for a balanced diet, it should be complemented with a variety of other foods like vegetables, whole grains, and healthy fats to ensure a full spectrum of nutrients.

Yes, the high protein content in chicken breast can aid in weight loss. It helps you feel full and satiated for longer periods, which can reduce overall calorie consumption and cravings. It also supports muscle mass, which helps with metabolism.