How much protein is in 100g cooked chicken breast? All You Need to Know

November 11, 2025 •

3 min read

According to nutritional data, a 100-gram serving of cooked, skinless chicken breast contains approximately 31 grams of high-quality protein. This makes it an exceptionally efficient source of lean protein for fitness enthusiasts, those managing their weight, and anyone looking to boost their protein intake.

Quick Summary

This guide provides an in-depth breakdown of the protein content in 100g of cooked, skinless chicken breast, explaining how cooking affects nutrition. It also compares the protein density with other common sources and explores the health benefits for muscle building, weight management, and overall health.

Key Points

Protein Content: 100g of cooked, skinless chicken breast contains approximately 31 grams of protein.
Cooking Concentrates Protein: The cooking process removes water, which increases the protein density per gram of cooked meat compared to raw.
Lean Protein Source: Chicken breast offers an excellent protein-to-calorie ratio, making it ideal for muscle building and weight management.
Versatile for Meals: This versatile meat can be incorporated into a wide variety of meals, from salads and stir-fries to meal prep bowls.
Best Cooking Methods: Grilling, baking, and poaching are recommended for retaining a low-fat, high-protein profile.
Rich in Micronutrients: Beyond protein, chicken breast provides valuable B vitamins, selenium, and phosphorus.

The protein content in chicken breast is a key metric for many health-conscious individuals. The cooking process, which removes water, concentrates the protein, resulting in a higher protein-by-weight ratio compared to raw chicken. This article will delve into the precise nutritional values, compare chicken breast to other protein sources, and offer practical advice for incorporating this lean meat into your diet.

The Nutritional Breakdown of 100g Cooked Chicken Breast

A 100g portion of plain, cooked, boneless, and skinless chicken breast is a nutritional powerhouse. The exact figures can vary slightly depending on the cooking method, but standard data provides a reliable benchmark.

Protein: Approximately 31 grams.
Calories: Around 165 kcal.
Fat: About 3.6 grams.
Carbohydrates: 0 grams.
Vitamins and Minerals: A good source of B vitamins (especially B6 and B12), selenium, phosphorus, and niacin.

Cooking concentrates these nutrients by causing the meat to lose about 25% of its water weight. For example, 100g of raw chicken contains less protein (around 22-23g) because it still holds that moisture. When cooked, the same chicken breast shrinks, but its total protein content remains. Therefore, a 100g portion of the cooked meat contains more protein per gram.

How Cooking Methods Impact Protein

While the total protein content of the chicken doesn't change, the cooking method can subtly affect the overall macronutrient profile. Lean cooking methods are best for maximizing the protein-to-calorie ratio.

Boiling/Poaching: Results in a very low-fat option, with a minimal loss of soluble proteins into the water.
Grilling/Baking: Dry-heat methods that add no significant fat, making them an excellent choice for lean protein.
Frying: Can drastically increase the fat and calorie content if oil is used, compromising the leanness of the chicken breast.

Chicken Breast vs. Other Protein Sources

To put its value into perspective, it's useful to compare chicken breast to other popular protein sources. This table highlights how a 100g portion of cooked, lean protein stacks up.


Protein Source (per 100g cooked)	Protein (g)	Calories (kcal)	Fat (g)	Protein-to-Calorie Ratio
Chicken Breast (skinless)	~31	~165	~3.6	Excellent
Ground Beef (90/10 lean)	~26	~250	~15	Good
Salmon Fillet	~25	~200	~9	Good
Ground Turkey (93/7 lean)	~29	~180	~7	Very Good
Paneer (Indian cheese)	~20	~265	~20+	Moderate

As the table shows, chicken breast consistently offers one of the highest protein-to-calorie ratios, making it a staple for those focused on efficient nutrient intake.

How to Include Lean Chicken Breast in Your Diet

For those aiming for specific fitness or health goals, incorporating 100g of cooked chicken breast is simple and versatile. Here are some ideas:

Salad Topper: Dice grilled or baked chicken breast and add to a leafy green salad with a light vinaigrette.
Stir-Fry: Sauté strips of chicken breast with a medley of colorful vegetables like bell peppers, broccoli, and snap peas.
Meal Prep Bowls: Prepare batches of cooked chicken breast to add to rice and vegetable bowls for quick lunches throughout the week.
Wraps and Sandwiches: Use shredded chicken breast in whole-wheat wraps or sandwiches instead of higher-fat deli meats.
Soups and Stews: Add cubed, cooked chicken breast to boost the protein content of vegetable soups or stews.

Conclusion

For anyone focusing on a high-protein, low-fat diet, understanding how much protein is in 100g cooked chicken breast is crucial. With roughly 31 grams of protein and just 165 calories, it provides an exceptional macronutrient profile. Its versatility in the kitchen and the concentration of protein after cooking make it an efficient and practical choice. By focusing on lean cooking methods, you can maximize the nutritional benefits and easily meet your daily protein goals.

For more detailed nutritional information and data references, you can explore the FoodData Central database from the U.S. Department of Agriculture.

Note: The nutritional values can vary slightly based on the chicken's origin, diet, and specific cooking method. These figures represent an average for a plain, skinless breast.

Frequently Asked Questions

No, raw chicken breast has a lower protein concentration by weight. When chicken is cooked, it loses water, which increases the protein density. The total amount of protein remains the same, but a 100g serving of cooked chicken will have more protein than a 100g serving of raw chicken because the water is gone.

Yes, chicken breast is a high-quality, easily digestible protein source. It is low in collagen, a connective protein, which makes it easier for the body to break down and absorb the amino acids for muscle repair and growth.

To maximize the lean protein benefits, cook chicken breast using low-fat methods like grilling, baking, or poaching. These methods avoid adding extra fat and calories, keeping the focus on the high protein content.

While 100g of cooked chicken breast provides a significant amount of protein (around 31g), it is unlikely to fulfill your entire daily protein requirement, especially if you are highly active. It is best to spread your protein intake across multiple meals.

Yes, white meat (breast) is leaner and contains more protein per 100g compared to dark meat (thighs, drumsticks), which is higher in fat and calories. The ideal choice depends on your specific dietary goals.

The protein itself is not destroyed by frying, but the cooking method adds significant amounts of fat and calories. This alters the overall nutritional profile, making it a less 'lean' protein source compared to baking or grilling.

White striping is a muscle abnormality sometimes found in modern chicken breeds. Studies have shown it can reduce the protein content and quality while increasing the fat content in chicken breast.