How much protein is in 150g of Chicken Breast after cooking?

December 3, 2025 •

3 min read

An average 100g of cooked chicken breast contains approximately 31g of protein, a high concentration that makes it a favorite among health-conscious individuals. This guide reveals how much protein is in 150g of chicken breast after cooking, detailing the variables that can slightly alter this number and providing a clear breakdown for your dietary planning.

Quick Summary

The cooked weight of chicken breast, typically 150g, provides a substantial amount of concentrated protein, usually falling between 45g and 47g. The cooking process removes water, which increases the protein density per gram compared to raw chicken, and the exact content varies slightly based on the cooking method and whether the skin is included.

Key Points

Average Protein Count: 150g of cooked, skinless chicken breast contains approximately 45 to 47 grams of protein.
Cooking Concentrates Protein: The protein content per gram is higher in cooked chicken because water is lost during the cooking process.
Weight Post-Cooking: Always weigh chicken after it's cooked for the most accurate nutritional data, as weight reduces by roughly 25% due to water evaporation.
Preparation Method Matters: Dry heat methods like grilling or baking yield the leanest protein, while adding skin, oil, or breading increases overall calories and fat.
Cooking Does Not Destroy Protein: The overall protein amount remains stable; it simply becomes more concentrated as moisture is lost during the heat process.

The Core Answer: Protein in 150g of Cooked Chicken Breast

For most common cooking methods, a 150-gram portion of cooked, skinless chicken breast contains approximately 45 to 47 grams of high-quality protein. This value is an estimate based on the average protein density of cooked breast meat, which is around 31 grams per 100 grams. The act of cooking causes the meat to lose water weight, concentrating the protein and increasing its density per gram of cooked product compared to its raw state.

Why Cooking Affects Weight but Not Overall Protein

One of the most common points of confusion for people tracking macros is the weight change between raw and cooked meat. When you cook a piece of chicken, you don't destroy or lose a significant amount of the protein itself. The weight reduction, typically around 25%, is almost entirely due to the evaporation of water. The total protein content remains virtually the same, it is simply more concentrated in the remaining cooked mass. This is why 150g of cooked chicken (which might have started as 200g raw) has a higher protein concentration per gram than its raw counterpart.

Factors That Influence the Final Protein Count

The final protein count can vary based on several factors. Understanding these can help you get a more accurate macro count for your meals.

Cooking Method: The technique used to prepare the chicken can have a minor effect on its fat content and therefore, its overall nutritional profile. Dry cooking methods like grilling, roasting, and baking, without added oils, result in the leanest finish. Frying or using excessive oil adds fat and calories, but does not significantly alter the protein amount.
Added Ingredients: Marinades, sauces, and breading can increase the total weight, calories, and other macros, but the protein from the chicken remains the same. A breaded and fried chicken breast will have a different overall nutrition profile than a plain grilled one.
Presence of Skin: Cooking the breast with the skin on significantly increases the fat and calorie content. For a lean protein source, it is best to use skinless chicken breast. A skin-on chicken breast would weigh more and have higher calories and fat, which is important for those on a specific dietary plan.

How to Accurately Track Your Protein

For the most precise macro tracking, you should always weigh your food after it has been cooked. This accounts for any moisture loss and gives you the most accurate calorie and protein data for the portion you are consuming. Relying on the raw weight can lead to inaccurate logging and miscalculation of your daily intake.

Comparison Table: 150g Raw vs. Cooked Chicken Breast


Feature	150g Raw Chicken Breast (approx.)	150g Cooked Chicken Breast (approx.)
Weight	150g	150g (after cooking)
Starting Weight	150g raw	Started as ~200g raw
Protein	~34g	~45-47g
Fat	~4g	~5-6g
Calories	~180	~248-293

Maximizing Your Protein Intake with Chicken Breast

Lists of how you can incorporate 150g of cooked chicken breast into your meals:

Salads: Shredded chicken breast mixed with a variety of greens, nuts, and a light vinaigrette makes for a protein-rich lunch.
Wraps or Sandwiches: Dice the chicken and add it to a whole-wheat tortilla or bread with fresh vegetables for a filling, high-protein meal.
Stir-Fries: Add sliced chicken breast to a stir-fry with a variety of colorful vegetables and a low-sodium sauce.
Pasta Dishes: Mix diced chicken into pasta with a tomato-based sauce for a complete meal.
Bowls: Create a protein bowl with a base of brown rice or quinoa, roasted vegetables, and your cooked chicken breast.

Conclusion

In summary, 150g of cooked, skinless chicken breast provides a significant protein boost, typically yielding around 45 to 47 grams. The key takeaway for accurate dietary tracking is to measure your chicken after it's been cooked, as the moisture loss concentrates the protein. Whether you're meal prepping for muscle gain or simply aiming for a high-protein, lean diet, cooked chicken breast is an efficient and versatile option. Always consider your cooking method and any added ingredients to maintain the lean profile you're targeting. To ensure the highest quality, you can refer to authoritative sources for specific cooking methods and their nutritional impacts.

Frequently Asked Questions

Cooked chicken weighs less because the high heat causes the meat to lose a significant amount of its water content through evaporation. The protein and other nutrients are retained, but the overall mass decreases.

While the total amount of protein in the chicken piece doesn't change much, the concentration per gram increases with cooking due to water loss. The cooking method itself doesn't destroy the protein, but high-fat methods like deep-frying add significant calories.

For the most accurate tracking of what you are actually consuming, you should always weigh your chicken after it has been cooked. This accounts for the loss of water during the cooking process.

Removing the skin does not affect the protein content of the meat itself but significantly reduces the overall fat and calorie count of the meal. Skinless chicken breast is the leanest option.

On average, there is approximately 31 grams of protein in 100 grams of cooked, skinless chicken breast.

Yes, a 150g portion of cooked chicken breast is an excellent source of protein, providing around 45 to 47 grams, which can help meet daily protein goals for muscle repair and satiety.

While chicken breast is a healthy protein source, variety is key. Over-reliance on any single food can lead to nutritional imbalances. It's best to include other protein sources in your diet for a complete nutritional profile.