How much protein is in 650g of raw chicken?

November 27, 2025 •

3 min read

Raw, skinless chicken breast typically contains about 22 grams of protein per 100g. Given this, the amount of protein in 650g of raw chicken varies significantly depending on the cut you choose, from high-protein breast to richer thigh meat.

Quick Summary

The total protein in 650g of raw chicken depends heavily on the cut. Learn the difference between breast and thigh, how cooking affects density, and why raw weight is crucial for accurate nutritional tracking.

Key Points

Protein Varies by Cut: A 650g portion of raw chicken yields a different protein amount depending on the cut, with breast having the most.
650g Raw Breast is High Protein: A 650g raw, skinless chicken breast provides approximately 143g to 146g of high-quality protein.
Dark Meat Has Less Protein Density: Thighs and other darker meats contain less protein per gram and more fat compared to breast meat.
Cooking Concentrates Protein: As chicken cooks and loses water, its weight decreases, which increases the protein concentration per 100g, but the total protein in the portion remains the same.
Weigh Raw for Accuracy: To accurately track macros, always measure and log the raw weight of the chicken before cooking.
Complete Protein Source: Chicken is a complete protein, supplying all nine essential amino acids necessary for muscle repair and growth.

Determining the exact protein content in a 650g portion of raw chicken requires knowing the specific cut, as different parts of the bird have varying fat-to-protein ratios. Lean cuts like chicken breast are prized for their high protein density, while darker, fattier cuts like thighs offer less protein by weight but often more flavor. Understanding these differences is essential for anyone monitoring their macronutrient intake for health, fitness, or dietary goals.

The Protein Content by Chicken Cut

The most straightforward way to calculate the protein in 650g of raw chicken is to break it down by the most common cuts. Here's a look at the approximate protein you can expect from each, using average nutritional data.

Raw, Boneless, Skinless Chicken Breast

Based on data indicating about 22g of protein per 100g for raw, skinless chicken breast, a 650g portion contains approximately 143g of protein. Some sources may provide slightly different values, such as 146g for 650g of raw chicken breast.

Raw Chicken Thigh (Boneless and Skinless)

Chicken thighs have more fat than breast meat, resulting in less protein per gram. With approximately 18g of protein per 100g, 650g of raw, skinless chicken thigh contains about 117g of protein.

Raw Chicken Wings and Drumsticks

Wings and drumsticks also have higher fat content compared to breast. Raw drumsticks have about 18g of protein per 100g, meaning 650g provides roughly 117g of protein. Raw wings contain approximately 16g of protein per 100g, resulting in about 104g of protein in a 650g serving.

Raw vs. Cooked Weight: Why the Numbers Change

Cooking chicken causes it to lose water and therefore weight, but the total protein content remains unchanged. This concentrates the protein, so cooked chicken has a higher protein density per gram than raw chicken. For accurate tracking, measure and log the raw weight.

Factors Affecting Nutritional Value

Several factors can influence the nutritional makeup of chicken:

Diet and Breed: Can slightly affect fat and protein composition.
Skin and Bones: Including skin adds fat and calories; bones add weight but no protein.
Cooking Method: Frying adds fat, while grilling, baking, or poaching keep the meat leaner.

Comparison of 650g Raw Chicken Cuts


Chicken Cut (Raw, Skinless)	Protein per 100g (Approx.)	Protein in 650g (Approx.)	Calories in 650g (Approx.)	Fat in 650g (Approx.)
Chicken Breast	22g	143g	748 kcal	21.5g
Chicken Thigh	18g	117g	1398 kcal	108.8g
Chicken Drumstick	18g	117g	1144 kcal	59.2g
Chicken Wing	16g	104g	1430 kcal	110.5g

Note: Calorie and fat values are approximate, based on standard nutritional data for raw, skinless chicken cuts.

Conclusion: Making the Right Choice for Your Diet

Ultimately, how much protein is in 650g of raw chicken depends on the specific cut. Chicken breast offers the most protein with the least fat, providing around 143g to 146g. Fattier cuts like thighs, drumsticks, and wings will have less protein for the same raw weight. Always use raw weight for accurate macro tracking. Chicken is a complete protein and a valuable part of a balanced diet, offering essential amino acids for muscle health.

Best Practices for Cooking and Tracking

Use a food scale for accurate raw weight measurement.
Calculate protein for mixed cuts separately.
Choose low-fat cooking methods like baking or grilling.
Log raw weight using raw nutritional data.

Following these tips helps you maximize the nutritional benefits of your chicken. Track Macros Like a Pro: Raw vs. Cooked Weight

Frequently Asked Questions

No, cooking does not destroy the protein. It causes water loss, concentrating the existing protein, but the total amount remains the same.

Calculations are for boneless meat. For bone-in, subtract bone weight for accuracy.

Water loss during cooking concentrates the protein, increasing its density per 100g in cooked meat.

No. Always use raw nutritional data when weighing raw chicken for accurate tracking.

Approximately 108.8g in 650g of raw, skinless chicken thighs.

Chicken breast is often leaner than beef cuts, offering a higher protein-to-calorie ratio, though lean beef is also excellent.

Grilling, baking, air-frying, or poaching are best for nutrient retention and low added fat.