How much protein is in 190 grams of cooked chicken breast?

November 12, 2025 •

3 min read

According to nutrition data, a 100-gram serving of cooked, skinless chicken breast contains roughly 31 grams of high-quality protein. Based on this figure, a 190-gram portion of cooked chicken breast delivers approximately 59 grams of protein, making it an excellent option for building muscle and managing weight. This makes understanding protein content straightforward for meal planning and meeting daily targets.

Quick Summary

A 190-gram serving of cooked, skinless chicken breast contains approximately 59 grams of protein, a potent amount for muscle growth and satiety. The protein concentration increases after cooking as water weight is lost. Factors like the cut and cooking method can influence the final nutritional value.

Key Points

Protein Content: 190 grams of cooked, skinless chicken breast contains approximately 59 grams of protein.
Cooking Affects Weight: Cooking concentrates the protein in chicken breast by removing water, making the protein more dense per gram of cooked meat.
Leanest Cut: The breast is the leanest cut of chicken, offering the highest protein-to-calorie ratio, making it ideal for weight management and muscle building.
Versatile Ingredient: Chicken breast can be prepared in various healthy ways, including grilling, baking, and poaching, to maximize nutritional benefits.
Essential Amino Acids: As a complete protein, chicken breast contains all nine essential amino acids necessary for the body.

Calculating the Protein in 190g of Cooked Chicken Breast

To accurately determine how much protein is in 190 grams of cooked chicken breast, it's essential to understand the protein density. Cooked, skinless, boneless chicken breast contains about 31 grams of protein per 100 grams. The cooking process concentrates the protein by driving out water, which is why cooked chicken has a higher protein-by-weight ratio than raw chicken.

The Simple Calculation

To find the protein content for a 190-gram serving, you can use a simple formula: Protein per 100g × (Total grams / 100) = Total protein Using the established figure of 31 grams per 100 grams, the calculation is as follows: 31 grams / 100g × 190g = 58.9 grams of protein Rounding this number gives you approximately 59 grams of protein in your 190-gram portion. This impressive protein count makes chicken breast a dietary cornerstone for bodybuilders, athletes, and anyone focusing on lean mass and weight management.

How Cooking Affects Protein Content

During cooking, chicken breast loses a significant amount of water weight, which is why a piece of raw chicken weighs more than the same piece after it has been cooked. The protein itself does not disappear; instead, it becomes more concentrated in the remaining mass. This is a crucial detail for anyone who tracks macros based on raw weight versus cooked weight.

Here are some common cooking methods and their effects on nutritional content:

Grilling: A popular method that adds very little fat, keeping the chicken breast as lean as possible.
Baking: Also a low-fat cooking method, baking retains moisture well and can be easily flavored with herbs and spices.
Poaching: Submerging the chicken in a simmering liquid is another method that keeps the fat content to a minimum.
Frying: This method, especially deep-frying, adds a considerable amount of fat and calories, significantly altering the overall nutritional profile.

Protein Content: Cooked Chicken Breast vs. Other Sources

To put the protein content of chicken breast into perspective, here is a comparison with other popular protein sources based on a 100-gram cooked portion:


Protein Source (Cooked)	Protein per 100g (Approx.)	Fat per 100g (Approx.)	Notes
Chicken Breast (skinless)	31g	3.6g	Highest protein-to-calorie ratio
Chicken Thigh (skinless)	26g	10.9g	Juicier and more flavorful due to higher fat
Lean Beef	26g	Varies by cut	Good protein source, but often higher in fat
Salmon	25g	Varies	Rich in protein and omega-3 fatty acids
Tofu (firm)	16g	9g	Excellent plant-based protein alternative

Maximizing the Benefits of Your Chicken Breast

To get the most nutritional value from your 190-gram serving of chicken breast, consider these tips:

Choose skinless, boneless breast: This cut offers the highest protein concentration and the lowest fat content.
Opt for lean cooking methods: Stick to grilling, baking, poaching, or air-frying to avoid adding unnecessary fat.
Pair with other nutrients: Combine your chicken breast with complex carbohydrates and healthy fats to create a well-rounded meal that aids in recovery and satiety.
Spread protein throughout the day: For optimal muscle protein synthesis, aim to distribute your protein intake across multiple meals rather than consuming a massive portion all at once.

Conclusion

In summary, a 190-gram serving of cooked, skinless chicken breast provides a robust approximately 59 grams of protein. This high-protein, low-fat source is a fundamental component of many fitness and health-conscious diets. By understanding the concentration of protein after cooking and choosing lean preparation methods, you can effectively use chicken breast to meet your dietary protein goals. Whether your objective is to build muscle, lose weight, or simply maintain a healthy diet, this nutritional powerhouse is an excellent choice.

Frequently Asked Questions

For most individuals, 190 grams of chicken breast, with its approximately 59 grams of protein, provides a substantial amount of protein for a single meal. Distributing protein intake throughout the day is often recommended for maximizing muscle protein synthesis.

The core protein content remains the same regardless of whether the chicken is roasted or grilled, assuming similar levels of water loss. However, roasting might add more fat and calories if oil is used excessively, altering the overall nutritional breakdown.

Cooked chicken breast has a higher protein concentration per gram because water evaporates during the cooking process. The protein remains, but the total weight decreases, making the protein denser in the final product.

Since cooked chicken breast has about 165 calories per 100 grams, a 190-gram portion would contain approximately 314 calories, depending on the cooking method and if any extra fat is added.

Lean cooking methods such as grilling, baking, poaching, and air-frying are best for retaining the protein content while keeping the fat and calorie count low.

Chicken breast is the leanest cut and contains the most protein per 100 grams (approx. 31g), compared to fattier cuts like chicken thighs (approx. 26g) and drumsticks (approx. 24g).

Eating the skin will add a significant amount of fat and calories to your meal. A 196-gram cooked chicken breast with skin has approximately 58.4g of protein but also 15.2g of fat, compared to 6.2g of fat for a similar size without skin.