How much protein is in 300 g of raw chicken breast?

November 10, 2025 •

3 min read

According to nutritional data, a typical 300g serving of raw, skinless chicken breast contains approximately 59 to 69 grams of high-quality protein. This makes it an excellent source of lean protein for building muscle and managing weight. This guide will delve into the specific nutritional breakdown and explain why the cooking process affects the final protein concentration you see on your plate.

Quick Summary

A 300g serving of raw chicken breast provides between 59 and 69 grams of protein, a significant amount for any diet. The exact number can vary slightly based on the specific cut and fat content. Cooking does not alter the total protein amount but increases its concentration per gram by removing water.

Key Points

High Protein Content: 300g of raw, boneless, skinless chicken breast contains approximately 59 to 69 grams of protein.
Concentration Changes with Cooking: The total protein mass remains the same after cooking, but its concentration per gram increases due to water loss.
Excellent for Muscle Building: The high-quality, lean protein is ideal for repairing muscle tissue and promoting growth.
Rich in B-Vitamins and Minerals: Chicken breast provides essential nutrients like niacin, B6, selenium, and phosphorus.
Versatile and Low-Fat: It is a low-fat protein source that can be prepared in many healthy ways, including grilling, baking, and steaming.
Superior to Other Sources: Per serving, raw chicken breast offers a higher protein density compared to many plant-based options like tofu and lentils.

The Nutritional Breakdown of 300g Raw Chicken Breast

Understanding the protein content of raw chicken breast is a fundamental step for anyone tracking their macronutrient intake. While cooking changes the weight of the meat, the total protein amount from the raw state remains consistent. A 300-gram portion of raw, boneless, skinless chicken breast is a substantial and efficient source of this crucial macronutrient.

Raw vs. Cooked: How Water Loss Affects Per-Gram Concentration

One of the most common points of confusion for people tracking their food intake is the difference between raw and cooked protein values. When you cook chicken, it loses a significant amount of water content, which causes it to shrink and lose weight. This process does not destroy the protein. As a result, the same total amount of protein is packed into a smaller, cooked piece of meat.

A 300g raw chicken breast contains roughly 59 to 69 grams of protein.
When cooked, this piece of chicken might weigh around 225-250 grams (losing approximately 25% of its weight).
The total protein content remains the same, but the concentration per 100g increases. For instance, 100g of cooked chicken breast can contain over 30 grams of protein, while 100g of raw contains closer to 23 grams.

Other Key Nutrients in Chicken Breast

Beyond protein, chicken breast offers a host of other beneficial nutrients that contribute to a healthy diet. It's a lean meat, meaning it's low in fat and carbohydrates, making it ideal for those focused on weight management and muscle growth.

Vitamins: Chicken breast is a good source of B vitamins, particularly niacin (B3) and vitamin B6, which are crucial for energy metabolism.
Minerals: It provides essential minerals like selenium, phosphorus, and potassium, which support immune function, bone health, and nerve function.
Fats: A skinless chicken breast is very low in fat, with most of its fat content being healthier unsaturated fats.

How to Maximize Protein Intake from Chicken

To get the most out of your chicken breast, preparation is key. Opt for cooking methods that don't add excessive fats or calories. Grilling, baking, and steaming are excellent choices that preserve the nutritional integrity of the meat while keeping it flavorful. Avoiding heavy breading and deep-frying ensures you receive the lean protein benefits without unnecessary calories.

Comparison of Protein Content: Raw Chicken Breast vs. Other Sources

To put the protein content of 300g of raw chicken breast into perspective, here is a comparison with other common protein sources, demonstrating its density and effectiveness for dietary goals.


Protein Source	Approx. Protein per 300g (Raw)	Approx. Protein per 100g (Raw)	Notes
Chicken Breast	59-69 grams	20-23 grams	Very lean, high protein density.
Lean Beef	~60-75 grams	~20-25 grams	Protein content varies significantly with fat content.
Tofu (Firm)	~48 grams	~16 grams	Plant-based, lower in protein per gram.
Lentils (Cooked)	~27 grams	~9 grams	Plant-based, also provides fiber.
Salmon	~66 grams	~22 grams	Excellent source of omega-3 fatty acids.

The Role of Protein in Your Diet

Protein is an indispensable macronutrient for numerous bodily functions. It's not just for bodybuilders; it's vital for everyone. From repairing tissues to producing hormones and enzymes, protein plays a critical role in maintaining your health. Including high-quality sources like chicken breast helps support these functions effectively.

Conclusion

In conclusion, a 300g portion of raw, skinless chicken breast is a powerhouse of protein, delivering approximately 59 to 69 grams. Its high protein-to-calorie ratio, combined with its versatility in cooking, makes it a staple for anyone prioritizing fitness and health. By understanding how water loss during cooking affects its concentration, you can accurately track your intake and use chicken breast to its maximum potential. Whether you're aiming for muscle growth, weight loss, or simply a balanced diet, this lean meat is an excellent choice. For more details on the importance of macronutrients, you can consult reliable sources like the USDA National Nutrient Database.

Frequently Asked Questions

The total amount of protein does not change when chicken is cooked. However, because chicken loses water during cooking, the protein becomes more concentrated in the remaining mass. So, while a 100g portion of raw chicken has less protein per gram than a 100g portion of cooked chicken, the total protein from your starting raw amount is unchanged.

For many active individuals, particularly athletes and bodybuilders, a 300g portion can be a standard size for a high-protein meal. The optimal amount of protein depends on your total daily needs, which vary based on your weight, activity level, and fitness goals. It's a significant portion but not necessarily 'too much' depending on your dietary plan.

The calorie count for 300g of raw, skinless chicken breast is approximately 450 to 453 calories. This may vary slightly depending on the specific cut and fat content.

The cooking method primarily affects the calorie and fat content rather than the protein. Methods like grilling, baking, or steaming keep the chicken lean. In contrast, frying in oil will significantly increase the total calories and fat without changing the inherent protein amount.

No, it is extremely unsafe to consume raw chicken due to the high risk of bacterial contamination from pathogens like Salmonella and Campylobacter. Cooking chicken does not destroy its protein content and is essential for food safety.

You can use the raw weight and its corresponding protein value for the most accurate tracking. For example, if your raw chicken was 300g with 69g of protein, you can log that amount. If you only have the cooked weight, you can estimate that the protein concentration is higher due to water loss (approximately 25% weight loss during cooking).

While chicken breast with skin will have a higher overall calorie and fat count, the protein content is not significantly different from a skinless breast of the same muscle mass. The additional calories come primarily from the fat in the skin.