How Much Protein is in 100g of Lean Ground Chicken?

November 12, 2025 •

3 min read

According to nutritional data, a 100g serving of cooked, extra-lean ground chicken breast contains approximately 31 grams of high-quality protein. This makes lean ground chicken a potent source of protein for muscle repair, weight management, and overall health.

Quick Summary

Lean ground chicken is a versatile, protein-rich meat. The exact protein content can vary based on leanness, ranging from 19 to 31 grams per 100g serving. It is an excellent choice for those seeking to maximize protein intake while minimizing fat.

Key Points

Extra-Lean Breast is Highest in Protein: Extra-lean ground chicken, typically made from breast meat, can contain up to 31 grams of protein per 100g.
Fat Percentage Affects Protein: The leanness of the ground chicken directly impacts its protein concentration; lower fat content means higher protein per gram.
Cooking Increases Concentration: Cooking removes water from the meat, resulting in a higher protein density for a 100g serving of the cooked product.
More Than Just Protein: In addition to protein, lean ground chicken provides essential B vitamins, selenium, phosphorus, and zinc.
Versatile and Healthy: Its mild flavor and nutritional profile make it a healthy and adaptable alternative to other ground meats in a wide array of dishes.
Avoid Overcooking: Due to its low fat content, lean ground chicken can become dry if overcooked; cook only to an internal temperature of 165°F.

Understanding the Nutritional Value of Lean Ground Chicken

Lean ground chicken is a popular and healthy protein choice for many reasons, from its versatility in the kitchen to its impressive macronutrient profile. The term "lean" is important, as it indicates a lower fat content, which, in turn, influences the concentration of protein within the meat.

What Influences the Protein Content?

The amount of protein you get per 100g of lean ground chicken is not a single, fixed number. Several factors can cause this value to fluctuate:

The Cut of Meat: Ground chicken can be made from a mix of white and dark meat, or exclusively from lean chicken breast. Ground chicken breast will have a higher protein-to-fat ratio than ground chicken that includes dark meat and skin.
Fat Percentage: Packages are often labeled with a lean-to-fat ratio, such as "99% lean" or "92% lean." The higher the lean percentage, the greater the protein content for the same weight.
Cooking Method: While the protein content remains consistent, cooking causes water loss, which concentrates the protein in the final cooked product. Nutritional values for raw versus cooked chicken will therefore differ.

Typical Protein Ranges

Based on various nutritional data, here are the general protein ranges for 100g of cooked lean ground chicken, depending on its specific lean-to-fat composition:

Extra-Lean Ground Chicken Breast (99% lean): Around 23 to 31 grams of protein per 100g.
Regular Ground Chicken: Ranges from 19 to 25 grams of protein per 100g, as it typically includes a mix of white and dark meat.

Beyond Protein: A Look at the Full Profile

While protein is a key benefit, lean ground chicken offers a wealth of other essential nutrients. It is a source of several B vitamins, including B3 (niacin) and B6, which are crucial for converting food into energy. It also contains minerals like selenium, phosphorus, and zinc, all of which play important roles in bodily functions, from immune support to cell health.

Lean Ground Chicken vs. Other Protein Sources

To put the protein content of lean ground chicken into perspective, it helps to compare it with other popular protein options. The table below shows the approximate protein content per 100g for various cooked meats.


Protein Source (Cooked)	Approximate Protein per 100g	Key Comparison Point
Lean Ground Chicken (99%)	23–31 grams	High protein, very low fat.
Chicken Breast (Skinless)	~32 grams	Slightly higher protein content than ground, virtually no fat.
Lean Ground Beef (90%)	~26 grams	Comparable protein, but often higher in saturated fat.
Pork Tenderloin	~22 grams	High in protein but typically contains slightly less than extra-lean chicken.
Tuna (Canned, in water)	~25 grams	Great protein source, but different flavor profile and nutritional balance.

This comparison highlights that extra-lean ground chicken breast is one of the most protein-dense options available, making it an ideal choice for specific dietary goals.

Practical Cooking Tips

Working with lean ground chicken is easy, but its low fat content can cause it to dry out if overcooked. To ensure your dishes are moist and flavorful, consider these tips:

Do Not Overcook: Cook just until the meat is no longer pink and reaches an internal temperature of 165°F (74°C). Use a food thermometer to be precise.
Add Moisture: Incorporate moist ingredients like sautéed vegetables, salsa, or broth to keep the mixture from becoming dry.
Mix with Other Ingredients: For burgers or meatballs, mixing in breadcrumbs, egg, or finely grated onion can help retain moisture and bind the mixture together.
Use as a Substitute: It can be used as a lean substitute for ground beef or turkey in recipes like tacos, chili, and meat sauces.

Conclusion

For those seeking a high-protein, low-fat addition to their diet, lean ground chicken is an excellent choice. With a protein content of up to 31 grams per 100g when extra-lean breast meat is used, it offers a significant nutritional advantage. By understanding the factors that influence its protein and using proper cooking techniques, you can easily enjoy this healthy and versatile ingredient in a variety of delicious meals. Whether you're building muscle, managing your weight, or simply eating healthier, lean ground chicken is a reliable and nutritious option. For more general information on the benefits of consuming chicken, read this resource: Manitoba Chicken Nutrition Guide.

Frequently Asked Questions

Not necessarily. Extra-lean ground chicken (around 99% lean) can have slightly more protein per 100g than lean ground beef. However, standard ground chicken with a mix of dark meat and skin typically has a comparable or slightly lower protein content than lean ground beef.

Yes, like most animal products, ground chicken is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own.

Yes. While the total protein amount doesn't change, a 100g serving of cooked ground chicken has more protein than a 100g serving of raw because the cooking process removes water, concentrating the protein.

The protein content for extra-lean ground chicken breast (e.g., 99% lean) is very high, with sources citing approximately 31 grams of protein per 100g of cooked meat.

The most accurate way is to check the nutritional information label on the packaging. It will specify the protein content per serving size, usually in grams.

The cooking method itself does not destroy or add protein. However, if cooked properly, it makes the protein easier for your body to digest. As mentioned, the protein becomes more concentrated as moisture is lost.

Yes, its high protein content and low fat make it an excellent food for weight loss. Protein promotes a feeling of fullness, which can help reduce overall calorie intake.