How much protein is in 150 grams of chicken?

October 25, 2025 •

3 min read

According to USDA-based sources, a standard 100-gram serving of cooked, skinless chicken breast contains approximately 31 grams of protein. This means that 150 grams of chicken is a powerhouse of high-quality protein, with the exact amount varying based on the cut and preparation method.

Quick Summary

The protein content in 150 grams of chicken depends on the cut and cooking method. Skinless chicken breast provides the most protein, while dark meat cuts have slightly less due to higher fat content.

Key Points

High-quality protein source: Chicken is a complete protein, providing all nine essential amino acids needed for bodily functions.
Leanest cut for most protein: A 150g serving of cooked, skinless chicken breast offers the highest protein content, potentially up to 47g.
Cut affects protein content: Dark meat like thighs contains slightly less protein due to higher fat content compared to breast meat.
Cooking method matters: Grilling, baking, and boiling preserve the protein content while minimizing added fat, unlike deep-frying.
Supports weight management: The high protein level in chicken helps increase satiety, aiding in appetite control and weight loss goals.
Builds and maintains muscle mass: The amino acids in chicken are essential for muscle growth and repair, making it ideal for active individuals.
Promotes bone health: The protein in chicken works with calcium to help protect and maintain strong bones.

Understanding the Protein in Chicken

Chicken is a staple protein source for many individuals, prized for its versatility and high-quality protein profile. A cooked portion of 150 grams is a generous serving that can provide a significant portion of your daily protein needs. The key to understanding the exact amount of protein lies in the cut of meat and how it is prepared, as these factors directly influence the nutritional breakdown.

Comparing Different Cuts

Not all chicken is created equal when it comes to protein. Different parts of the chicken contain varying amounts of fat and connective tissue, which alters the protein density per gram. Chicken breast is the leanest option and therefore contains the highest concentration of protein, while fattier cuts like thighs and wings have lower protein percentages but often offer more flavor.

Here is a breakdown to illustrate the difference:

Chicken Breast: This is the leanest cut and is most often recommended for those seeking to maximize protein intake while minimizing fat and calories. A 150-gram cooked portion of skinless, boneless chicken breast can contain up to 47 grams of protein.
Chicken Thigh: Darker and more flavorful, chicken thighs have a higher fat content. A 150-gram serving of cooked, skinless chicken thigh will typically yield less protein than breast meat, providing around 36-37 grams.
Other Cuts (with skin): Including the skin and other parts like wings significantly alters the macro profile. For example, 150 grams of roasted chicken breast with the skin on contains less protein and more fat compared to its skinless counterpart.

The Impact of Cooking Method

Cooking methods also play a crucial role in the final protein content per serving. Cooking reduces the water content in chicken, which in turn concentrates the protein and other nutrients into a smaller, denser portion. However, adding oils, sauces, or heavy coatings during preparation will increase the fat and calorie count, potentially affecting the overall nutritional goals of your meal.

Best practices for retaining protein:

Grilling, baking, or boiling are excellent cooking methods that add minimal extra fat.
Removing the skin before cooking significantly reduces the fat content.
Avoid deep-frying, which drastically increases fat and calories.

Comparison Table: 150g Cooked Chicken


Cut of Chicken	Approx. Protein (grams)	Approx. Calories	Approx. Fat (grams)
Skinless Breast	43-47	226-248	5-7
Skinless Thigh	36-37	269	12
Skinless Drumstick	36	223	8.6

Note: All values are approximate and can vary based on specific preparation methods and chicken quality.

Health Benefits of High-Quality Protein

Incorporating high-quality protein from sources like chicken offers numerous health benefits. As a complete protein, chicken provides all nine essential amino acids necessary for the body's functions. These benefits include:

Muscle Growth and Repair: Protein is fundamental for building and repairing muscle tissue, making chicken a favorite among athletes and those engaging in strength training.
Weight Management: High-protein meals increase satiety, helping you feel fuller for longer and potentially reducing overall calorie intake.
Bone Health: Protein works synergistically with calcium to support bone mineral density, a key factor in preventing osteoporosis as we age.
Appetite Control: Studies have shown that increased protein intake can improve appetite control and promote satiety.

Cooking Tips for a High-Protein Meal

Making the most of your 150-gram chicken portion involves pairing it with other nutrient-dense foods. Consider these strategies:

Grilled Chicken Salad: Top a bed of mixed greens with 150g of grilled skinless chicken breast. Add a variety of vegetables and a light vinaigrette for a complete meal.
Baked Chicken with Roasted Vegetables: Bake your chicken portion with your favorite vegetables like broccoli, carrots, and bell peppers for a simple, nutritious one-pan meal.
Chicken Stir-Fry: Sauté 150g of sliced chicken breast with a colorful array of vegetables and a low-sodium sauce for a quick and healthy dinner.
Chicken and Quinoa Bowl: Combine your chicken with quinoa, a complete plant-based protein, and other toppings like avocado and black beans.

For additional health tips and dietary guidelines, consider consulting reputable sources such as the National Chicken Council, which offers extensive information on chicken nutrition and preparation. National Chicken Council

Conclusion

Ultimately, a 150-gram serving of chicken is an excellent and efficient way to boost your daily protein intake. For the highest protein yield with the lowest fat, opt for a skinless chicken breast, as it can deliver up to 47 grams of protein. While dark meat cuts offer a flavorful alternative, they contain slightly less protein. By choosing a lean cut and a healthy cooking method, you can effectively use chicken to support muscle health, weight management, and overall nutritional well-being.

Frequently Asked Questions

No, 150 grams of raw chicken contains less protein per gram because cooking evaporates water, concentrating the nutrients. For example, 150g of raw breast is about 34g protein, while cooked can be up to 47g.

Chicken breast is better for maximizing protein intake and minimizing fat. A 150g serving of cooked, skinless breast has more protein (around 43-47g) than a 150g serving of skinless thigh (around 36-37g).

While chicken is an excellent and complete protein source, a balanced diet includes a variety of protein sources like fish, legumes, and nuts to ensure a wide range of micronutrients.

To maximize protein benefits and minimize fat, opt for cooking methods like grilling, baking, or boiling. These methods help retain the chicken's nutritional value without adding unnecessary calories.

A 150-gram serving of cooked, skinless chicken breast contains approximately 226 to 248 calories, depending on the cooking method used.

Yes, chicken is a highly digestible and bioavailable protein source, meaning the body can absorb and use its amino acids efficiently.

No, leaving the skin on does not increase the protein content, but it does add significantly more fat and calories to the serving, effectively lowering the protein concentration per gram.

Chicken is a complete protein with all essential amino acids, whereas many plant-based proteins are incomplete. However, combining different plant proteins can also provide a complete amino acid profile.