How much protein is in 250g of grilled chicken breast?

November 19, 2025 •

4 min read

According to the USDA, a 100-gram serving of cooked chicken breast contains approximately 31 grams of protein. Using this ratio, a 250g serving of grilled chicken breast provides a significant amount of high-quality protein, making it a powerful component of many diets.

Quick Summary

A 250g portion of grilled chicken breast provides between 73 and 78 grams of high-quality protein, though the exact amount can vary slightly. This popular lean meat is an excellent source of essential amino acids and supports fitness goals like muscle building and weight management. Cooking methods minimally impact protein but can alter overall calorie and fat content.

Key Points

High-Protein Count: A 250g serving of grilled chicken breast contains approximately 73 to 78 grams of high-quality protein.
Measurement is Key: For accurate nutritional tracking, it is important to measure the weight of the chicken after it has been cooked, as moisture loss increases protein concentration per gram.
Complete Protein Source: Chicken breast provides all nine essential amino acids required for muscle repair and overall physiological function.
Cooking Method Matters for Macros: While the total protein content doesn't change with cooking, methods like grilling, roasting, or poaching keep the fat and calorie count low compared to frying.
Excellent for Fitness: This high-protein, low-fat source is ideal for individuals looking to build muscle, maintain lean mass, or support weight loss goals.

Calculating the Protein in 250g of Grilled Chicken Breast

Determining the exact protein content in 250g of grilled chicken breast is a straightforward calculation based on standard nutritional data. Most food databases and nutrition experts agree that 100 grams of cooked, skinless, boneless chicken breast contains approximately 31 grams of protein. Therefore, a 250g portion would contain an impressive 77.5 grams of protein (2.5 x 31g). Variations may exist depending on factors like the chicken's breed, diet, and any muscle abnormalities. Nonetheless, a range of 73–78 grams is a reliable estimate for a standard portion.

Factors Influencing Protein Content and Portion Size

While the 250g weight measurement offers a solid baseline, several factors can cause slight variations. The weight of chicken decreases during cooking as moisture is lost. This process concentrates the protein, meaning 250g of cooked chicken has a higher protein-to-weight ratio than 250g of raw chicken. Cooking methods also matter for overall nutritional profiles, even if they don't significantly alter the total protein content. Grilling, roasting, and baking preserve the lean profile of the meat better than deep-frying, which adds substantial calories and fat from oil.

Raw vs. Cooked Weight

It is crucial to understand the distinction between raw and cooked weights when tracking nutritional intake. Since a piece of chicken loses roughly 25% of its weight during cooking due to water evaporation, a 250g raw breast will weigh significantly less once grilled, yet its total protein content will remain the same. For accurate meal tracking, it's best to measure the weight of the cooked product.

Preparation Methods and Nutritional Impact

Grilling: This method is prized for creating a flavorful crust while keeping the meat juicy without adding extra fat. It results in a lean, high-protein meal.
Poaching: Involves gently simmering the chicken in liquid. It results in very tender and moist meat with minimal added calories, making it one of the leanest cooking options.
Baking: Similar to grilling, baking is a dry-heat method that requires little to no added fat, preserving the chicken breast's high protein and low-fat content.
Deep-Frying: Adds a significant amount of calories and fat due to the oil used. A 4-ounce portion of fried chicken can have considerably less protein and more fat compared to grilled chicken.
Air-Frying: A healthier alternative to deep-frying that provides a crispy texture with minimal oil. The nutritional profile remains similar to grilled or baked chicken.

Comparison of Protein Sources: 250g Grilled Chicken Breast vs. Other Foods

To put the protein content of 250g of grilled chicken into perspective, here's how it compares to equivalent portions of other common protein sources.


Food (250g)	Approx. Protein Content	Additional Notes
Grilled Chicken Breast	~75-77.5g	Very high protein, low fat, and no carbs. Ideal for lean muscle building.
Ground Beef (90/10)	~65g	Higher fat content than chicken breast, adding more calories.
Salmon Fillet	~62g	A great source of omega-3 fatty acids, though lower in protein than chicken breast.
Cooked Lentils	~22.5g	Excellent plant-based option, also providing fiber and complex carbs.
Firm Tofu	~42.5g	Another versatile plant-based choice, with less protein and a different amino acid profile.

Nutritional Benefits of High-Protein Meals

Consuming a meal with high-quality protein, such as 250g of grilled chicken breast, offers significant benefits for those pursuing fitness and health goals. Protein is essential for muscle repair and growth, especially after exercise. A high-protein diet also promotes satiety, helping to manage appetite and support weight loss. Additionally, chicken breast is a complete protein, meaning it provides all nine essential amino acids necessary for the body's functions.

Conclusion

A 250g serving of grilled, skinless, boneless chicken breast delivers approximately 73 to 78 grams of high-quality, lean protein. This makes it an exceptionally efficient source of protein for muscle synthesis, weight management, and overall dietary health. While the exact figure can vary slightly based on the chicken's breed, preparation, and how it is weighed, its status as a foundational element of a healthy, protein-rich diet remains consistent. For the most accurate tracking, weigh your chicken after it has been cooked.

How Much Protein is in 250g of Grilled Chicken Breast?

Significant Source: A 250g serving provides approximately 73 to 78 grams of protein.
Calculation Method: This figure is based on the average protein content of cooked chicken breast, which is about 31 grams per 100 grams.
Cooking Effect: Cooking concentrates the protein by weight due to moisture loss. A 250g portion is measured after grilling, not raw.
High-Quality Protein: Chicken breast is a complete protein, meaning it contains all nine essential amino acids needed by the body.
Lean Profile: Grilling is a preferred method as it adds minimal fat, making it an excellent choice for low-fat and high-protein diets.

Frequently Asked Questions

A good rule of thumb is to assume that cooked chicken breast contains about 31g of protein per 100g. Since a chicken breast loses about 25% of its weight during cooking, you can estimate. For more accuracy, weigh the chicken after it's cooked.

The total amount of protein does not change when grilling chicken. The cooking process causes water to evaporate, which reduces the overall weight and concentrates the protein, but the protein itself is not destroyed.

A 250g portion of grilled chicken breast contains approximately 413 to 488 calories, depending on the cut and fat content. Using plain, skinless, boneless chicken minimizes the fat and calorie count.

For many active individuals, a 250g portion provides an excellent amount of protein to support muscle recovery and satiety. A daily intake of 30-40g of protein per meal is often recommended to maximize muscle protein synthesis.

Per 100g, cooked chicken breast (approx. 31g protein) is one of the most efficient animal protein sources, with a higher protein-to-fat ratio than ground beef, salmon, or many plant-based options.

Yes, a chicken's diet can influence its meat composition. Studies have shown that protein levels can be slightly higher in meat from certain breeds or those fed specific diets, though it is a minor factor compared to the cooking process.

Chicken breast is popular because it is a lean, low-calorie protein source that helps build muscle and promotes satiety. Its high protein content helps with weight management by keeping you feeling full longer.