How much protein is in 116 grams of cooked chicken?

November 27, 2025 •

3 min read

According to the USDA, a 120-gram serving of cooked, boneless, skinless chicken breast contains 36 grams of protein. By scaling this data, we can accurately determine how much protein is in 116 grams of cooked chicken, a lean and versatile protein source for many diets.

Quick Summary

The protein content in 116g of cooked chicken varies by cut, with skinless breast yielding more than thigh. Cooking concentrates protein by removing water, making it a powerful macro source. Factors like preparation method and skin removal influence the final nutritional value.

Key Points

Protein in Breast: 116 grams of cooked, skinless chicken breast contains approximately 36.5 grams of protein.
Protein in Thigh: 116 grams of cooked, skinless chicken thigh contains around 28.4 grams of protein, slightly less due to a higher fat content.
Cooking Concentrates Protein: The cooking process removes water, which concentrates the protein, meaning 100g of cooked chicken has more protein than 100g of raw chicken.
Cut Matters: The specific cut of chicken (breast vs. thigh) is the main factor determining the protein-to-fat ratio and overall nutritional profile.
Complete Protein Source: Chicken is a high-quality, complete protein, providing all nine essential amino acids needed for muscle repair and growth.
Healthy Cooking Methods: Grilling, baking, and boiling are ideal cooking methods for lean chicken, minimizing added fat and calories.

Calculating Protein in 116g of Cooked Chicken

To determine the precise amount of protein in 116g of cooked chicken, it is essential to consider the specific cut of meat, as different parts have varying protein-to-fat ratios. A cooked, boneless, skinless chicken breast is the leanest option and therefore offers the highest protein concentration per gram, while chicken thighs contain slightly less protein due to a higher fat content.

Cooked Chicken Breast (Skinless and Boneless)

The skinless, boneless chicken breast is the gold standard for lean protein. As a reference, 100 grams of cooked chicken breast contains approximately 31 to 32 grams of protein. Using this average, a simple calculation can provide a very close estimate:

Calculation: (31.5g protein / 100g chicken) * 116g = 36.54 grams of protein.

This amount is a significant contribution to an individual's daily protein goal, which is vital for muscle repair, growth, and overall health.

Cooked Chicken Thigh (Skinless and Boneless)

Chicken thighs are known for being more flavorful and juicier than breasts due to their higher fat content. Per 100 grams, cooked, skinless chicken thighs provide about 24 to 25 grams of protein. While the total protein is lower than in the breast, it is still a high-quality, complete protein source.

Calculation: (24.5g protein / 100g chicken) * 116g = 28.42 grams of protein.

This makes chicken thighs a great option for those who aren't as concerned about maximizing protein per calorie and prefer a richer taste.

Why Cooking Affects Protein Density

It's a common misconception that cooking adds protein. In reality, the protein content remains the same, but the weight of the chicken decreases because water is lost during the cooking process. This water loss concentrates the protein, which is why 100 grams of cooked chicken has more protein than 100 grams of raw chicken. For example, 100 grams of raw chicken breast has around 22 grams of protein, whereas the same portion cooked provides closer to 31 grams.

Cooking Methods and Nutrition

The way chicken is cooked can also slightly alter its nutritional profile, particularly the fat and calorie count. Healthy methods like baking, grilling, or boiling maintain the lean nature of the meat, while frying adds significant fat and calories.

Healthy Cooking Methods:
- Grilling: Keeps the fat content low while adding a smoky flavor.
- Baking: A simple and effective method that requires minimal added oils.
- Boiling/Poaching: This is a gentle method that is excellent for preparing shredded chicken.

Comparison Table: Protein in 116g of Different Cooked Chicken Cuts


Feature	Cooked Skinless Chicken Breast	Cooked Skinless Chicken Thigh
Protein in 116g	~36.5g	~28.4g
Protein per 100g	~31-32g	~24-25g
Fat Content	Very low	Moderate (higher than breast)
Moisture	Tends to be drier	Tends to be juicier
Flavor	Mild	Richer, more intense flavor
Best For	Weight loss, calorie-conscious diets	Flavor preference, balanced diets

Importance of a Balanced Diet

While chicken is an excellent source of protein, it's just one component of a healthy diet. It's crucial to pair it with other nutrient-rich foods to get a complete range of vitamins, minerals, and other macronutrients. For instance, combining chicken with vegetables and complex carbohydrates like brown rice or quinoa creates a well-rounded meal.

Conclusion

In summary, 116 grams of cooked chicken breast contains approximately 36.5 grams of protein, while the same amount of cooked chicken thigh offers around 28.4 grams. The exact amount depends on the cut and whether the skin is included. Chicken remains a top-tier protein source, particularly for those focused on muscle building and weight management, thanks to its high-quality, complete protein profile. By understanding the nuances between cuts and preparation methods, individuals can make informed choices to meet their specific health and fitness goals.

For more detailed nutritional information on food sources, visiting the USDA FoodData Central database is highly recommended.

Frequently Asked Questions

Yes, 116 grams of cooked chicken is an excellent source of high-quality, complete protein. Depending on the cut, it can provide between 28 and 36 grams of protein, a significant amount towards a person's daily requirements.

Cooking does not add or remove protein itself, but it does cause the chicken to lose water weight. This increases the concentration of protein per gram in the final cooked product, making it more protein-dense than raw chicken.

For pure protein concentration, skinless chicken breast is better, offering more protein per 100 grams than chicken thighs. However, thighs contain all the essential amino acids and can be a tastier option for those not strictly counting calories.

On average, 100 grams of cooked, skinless chicken breast contains approximately 31 to 32 grams of protein.

Yes, consuming chicken daily is a safe and effective way to meet protein requirements, especially when balanced with other nutrient-rich foods like vegetables and whole grains. Varying your protein sources is also a good practice.

Other excellent lean protein sources include fish (like salmon), eggs, legumes (beans, lentils), Greek yogurt, and certain cuts of lean beef.

For muscle building, a common recommendation is to consume between 1.6 and 2.2 grams of protein per kilogram of body weight, distributed evenly throughout the day.