How much protein is in 300g of diced chicken?

November 26, 2025 •

4 min read

A 100-gram serving of cooked, skinless chicken breast offers roughly 31 grams of protein. This information provides a base understanding of the protein content in 300g of diced chicken. The actual amount varies depending on the cut and if the chicken is weighed raw or cooked.

Quick Summary

The protein in 300g of diced chicken depends on the cut (breast vs. thigh) and if it is raw or cooked. Cooked chicken breast yields the most protein, over 90 grams per 300g portion, while darker cuts have less.

Key Points

Protein in Cooked Breast: 300g of cooked, skinless, diced chicken breast has approximately 93 grams of protein.
Raw vs. Cooked Weight: Protein is more concentrated in cooked chicken due to water loss, making the meat weigh less.
Breast vs. Thigh: Chicken breast is leaner and higher in protein per gram compared to chicken thigh, which contains more fat.
Cooking Method: How chicken is cooked impacts its final weight and protein concentration per gram.
Complete Protein: Chicken is a complete protein, providing all essential amino acids for bodily functions like muscle repair.
High-Protein Planning: A 300g portion of chicken breast is a substantial protein source, ideal for active people or those aiming for fitness goals.

Calculating the protein in 300g of diced chicken

Calculating the precise protein in 300g of diced chicken is not uniform because the protein yield changes depending on variables such as the part of the chicken (breast or thigh) and whether it's measured raw or after cooking. Cooking causes moisture loss, increasing the protein concentration by weight. Lean, skinless chicken breast provides the highest protein yield, making it popular for high-protein, low-fat diets.

Cooked chicken breast

For 300g of cooked, diced, skinless chicken breast, the protein content is substantial. Sources indicate that 100g of cooked, skinless chicken breast contains around 31 grams of protein. This makes a 300g serving a potent source of complete protein. The calculation is:

$31 \text{ grams protein per } 100\text{g} \times 3 = 93 \text{ grams of protein}$.

This high concentration makes it an ideal food for muscle building and repair.

Raw chicken breast

If you start with 300g of raw, diced chicken breast, the final protein content will be different. One source suggests that 100g of raw, skinless chicken breast contains approximately 23 grams of protein. As the chicken cooks, it loses weight from water content, so the final cooked weight will be less than the initial 300g. Therefore, 300g of raw diced chicken will yield less than 93 grams of protein after cooking, as the final cooked weight will be lower. The most accurate way to measure is after cooking.

Comparing different cuts of chicken

Not all diced chicken is created equal when it comes to protein. Chicken thighs, for example, have a different macronutrient profile. They contain more fat and fewer grams of protein per 100g compared to chicken breast.

Chicken breast: The leanest cut, highest in protein per gram.
Chicken thigh: A fattier cut with a different flavor profile and slightly lower protein density.

The impact of cooking methods on protein content

The cooking method also affects the final protein content. While the total protein doesn't change, the concentration per gram of the final product does, because different methods cause different levels of moisture loss. For instance, roasting or grilling might concentrate protein more than boiling or steaming due to greater water evaporation. Searing or pan-frying, often with added oils, will change the overall nutritional profile, including the calorie count. A cooking method that retains moisture, such as sous vide, may result in a different final protein-to-weight ratio than methods that rely on dry heat.

Why protein is crucial for health

Protein is an essential macronutrient that plays a vital role in numerous bodily functions. It provides the amino acids needed to repair and build tissues, produce enzymes and hormones, and support immune function. For athletes and those with active lifestyles, consuming adequate protein is especially important for muscle synthesis and recovery. Chicken is considered a 'complete protein' because it contains all nine essential amino acids required by the body.

Cooking suggestions for 300g of diced chicken

Here are some simple and healthy ideas for using 300g of diced chicken in your meals:

Stir-fry: Quick and versatile, a stir-fry with a variety of vegetables and a light sauce is a healthy way to use diced chicken.
Salad: A great meal-prep option, cooked and cooled diced chicken can be added to salads for a high-protein lunch.
Pasta or rice bowl: Mix the chicken into a pasta dish or a rice bowl with vegetables for a complete meal.
Fajitas or tacos: Season the diced chicken with spices and sauté with onions and peppers.
Soup or stew: Adding diced chicken to a soup or stew can increase the protein content and make it a more substantial meal.

Diced Chicken: Breast vs. Thigh Comparison


Feature	Diced Chicken Breast (Skinless)	Diced Chicken Thigh (Skinless)
Protein Content (per 100g cooked)	Approximately 31g	Approximately 25g
Fat Content (per 100g cooked)	Lower (~3.6g)	Higher (~8g)
Calories (per 100g cooked)	Lower (~165 kcal)	Higher (~176 kcal)
Flavor	Milder, less intense	Richer, more succulent due to higher fat content
Best For...	Calorie-controlled diets, lean muscle building	Flavor-driven dishes, adding richness to meals

Conclusion

In conclusion, 300g of diced chicken breast offers a significant amount of protein, with approximately 93 grams when cooked and skinless. This quantity can vary based on whether the measurement is raw or cooked and if breast or thigh meat is used. As a complete protein source, chicken is an excellent addition to a balanced diet, supporting muscle health, recovery, and weight management. By understanding the nutritional differences between cuts and how cooking affects the final numbers, it is possible to make informed choices to meet specific dietary goals. The most accurate approach involves weighing the portion after cooking to obtain the most precise protein count.

Frequently Asked Questions

Yes, the protein content per 300g will differ. While the protein itself remains the same, cooking reduces water, thus concentrating the protein. If the starting point is 300g raw, the cooked portion will weigh less than 300g, thus resulting in a lower total protein count. For the most accurate measure, weigh the chicken after cooking.

Yes, 300g of cooked chicken breast offers about 93 grams of protein, a high amount for a single meal. This could fulfill a significant portion of the daily protein goal, particularly for athletes or those with muscle-building goals.

Diced chicken breast has a significantly higher protein content per gram than diced chicken thigh. Approximately 31g of protein is in 100g of cooked breast, while 100g of cooked thigh offers about 25g of protein.

No, adding oil, spices, or seasonings does not change the amount of protein in the chicken itself. However, it will alter the total calories and fat content.

Yes, chicken is a complete protein source, containing all nine essential amino acids that the body cannot produce on its own.

To maximize protein per serving, use a lean cut like skinless chicken breast. Cooking methods such as grilling, roasting, or baking, which lead to moisture loss, will concentrate the protein, increasing the protein-to-weight ratio.

No. Due to moisture loss, 300g of raw chicken breast will result in a cooked portion that weighs less than 300g and has less total protein. The highest protein concentration is obtained by measuring the 300g after the chicken is fully cooked.