How Much Protein is in a 1/2 Cup of Chicken?

January 3, 2026 •

4 min read

According to nutritional data, a half-cup serving of cooked, chopped, skinless chicken breast contains approximately 22 grams of protein. The total amount can vary slightly depending on the cut of meat and preparation method, highlighting the importance of understanding specific nutritional details.

Quick Summary

A 1/2 cup of chicken breast offers about 22g of high-quality protein, but the amount varies by cut, preparation, and inclusion of skin. Leaner cuts provide more protein per calorie, supporting weight management and muscle maintenance.

Key Points

Protein per 1/2 cup: A cooked, skinless chicken breast offers approximately 22 grams of protein in a half-cup serving.
Cut matters: The breast is the leanest cut with the highest protein density, while darker meats like thighs contain more fat and less protein per volume.
Cooking concentrates protein: Methods like roasting, grilling, or boiling increase protein concentration by removing water, whereas frying adds significant fat.
Canned chicken varies: Processed forms like canned chicken can have different protein and sodium levels; a 1/2 cup might contain around 26 grams of protein but also higher sodium.
Maximize leanness: To get the most protein for the fewest calories, always choose skinless chicken breast and use cooking methods that don't add extra fat.
Precise measurement is key: For accurate macro tracking, weighing chicken in grams is more reliable than using cup measurements, which can vary based on how the meat is chopped and packed.

Protein Content: What's in a 1/2 Cup?

When calculating macros for a meal, a 1/2 cup of chicken is a common measurement, but the protein content isn't a one-size-fits-all number. A standard 1/2 cup of cooked, chopped, skinless chicken breast contains roughly 22 grams of protein. This is a lean, nutrient-dense serving, with the majority of its calories coming from protein. However, other cuts and preparation methods will alter this figure due to varying fat and water content.

Factors Influencing Protein in Chicken

Several key factors affect the final protein count in your half-cup serving of chicken. Understanding these nuances helps you make more precise nutritional decisions for your dietary needs.

Cut of Chicken: The cut plays a significant role in the protein-to-fat ratio. Chicken breast is the leanest cut, offering the most protein per calorie. Darker meat, like thighs and drumsticks, contains more fat and, therefore, a lower protein concentration by weight compared to the breast.
Cooking Method: The way chicken is cooked can also impact its density and nutritional value. For instance, cooking concentrates protein as moisture is lost. Frying chicken in oil will increase the fat and calorie content, while boiling, roasting, or grilling will typically preserve its lean nutritional profile.
With or Without Skin: Including the skin drastically changes the nutritional profile, adding a significant amount of fat and calories. A skinless chicken breast is a much leaner option than one cooked with the skin on.
Preparation: Processed chicken products, like canned chicken, can have different nutritional profiles due to added ingredients. For example, a 1/2 cup of canned chicken (without broth) can contain around 26 grams of protein, slightly more concentrated than some home-cooked preparations.

Comparison Table: Protein in 1/2 Cup Chicken

To illustrate the differences, here is a comparison of the approximate protein content in a half-cup serving based on various cuts and preparations. Remember, cup measurements can vary based on how tightly packed the chicken is, so weighing is the most accurate method.


Chicken Type (1/2 Cup Cooked)	Protein (approx.)	Calories (approx.)
Skinless Chicken Breast (Roasted, Diced)	22g	116
Skinless Chicken Thigh (Stewed, Diced)	19g	129
Canned Chicken (No Broth)	26g	190
Chicken Breast with Skin (Stewed)	19g	129

Benefits of Chicken Protein

Beyond its high quantity, the protein found in chicken is of exceptional quality. It is a 'complete protein,' meaning it contains all nine essential amino acids that your body cannot produce on its own. These amino acids are vital for numerous bodily functions, including:

Muscle Building and Repair: The high protein content, particularly the amino acid leucine, is crucial for muscle synthesis, making chicken a staple for athletes and fitness enthusiasts.
Weight Management: Protein promotes satiety, the feeling of fullness, which can help reduce overall calorie intake and support weight loss efforts.
Bone Health: Adequate protein intake is associated with better bone mineral density, reducing the risk of osteoporosis.
Nutrient Density: Chicken is also a good source of essential vitamins and minerals, including B vitamins (B6, B12), selenium, phosphorus, and niacin, which are crucial for energy production and overall health.

Maximizing Your Protein Intake

If your goal is to maximize your protein intake, especially from a low-calorie source, here are some actionable tips:

Choose Lean Cuts: Opt for skinless, boneless chicken breast over fattier cuts like thighs or wings to get the most protein per calorie.
Use a Kitchen Scale: For the most accurate measurement, weigh your chicken in grams instead of using volumetric cups, as packing density can vary. A 100g serving of cooked chicken breast contains about 31g of protein.
Use Lean Cooking Methods: Grilling, baking, or boiling chicken are the best methods to keep the fat content low and the protein high.
Pair with Other Protein Sources: Combine your chicken with other protein-rich foods like quinoa, lentils, or beans to create a balanced meal.
Monitor Sodium in Processed Products: If using canned or pre-shredded chicken, be mindful of the added sodium content, which can be high in some processed options.

Making Informed Dietary Choices

Knowing the precise nutritional content of your food is a powerful tool for achieving health goals. The protein content in a 1/2 cup of chicken, while a convenient reference point, is just one piece of the puzzle. Factors like the cut of meat, cooking method, and whether skin is included all play a role in the final macronutrient count. By paying attention to these details, you can ensure your meals are aligned with your fitness and nutrition targets.

For additional nutritional resources, consider consulting the detailed food composition data from reliable sources like the USDA. Nutrition & Health - National Chicken Council

Conclusion

In summary, a 1/2 cup of cooked, skinless chicken breast provides a robust amount of high-quality protein, around 22 grams, making it an excellent choice for a lean, muscle-building diet. While this figure is a solid benchmark, remember that variations exist depending on the chicken cut and preparation. Always prioritize lean cooking methods and precise measurement, especially if you have strict dietary goals. Integrating this nutritional knowledge will help you make more intentional and effective dietary choices for a healthier lifestyle.

Frequently Asked Questions

Yes, cooking methods affect protein concentration. Boiling or roasting removes moisture, concentrating the protein, while adding fats during frying will increase calories without significantly changing the protein grams for the same weight.

No, the protein content differs by cut. Chicken breast is leaner and has a higher protein-to-fat ratio. Chicken thigh is darker meat with more fat, so it contains less protein per volume or weight compared to the breast.

A 1/2 cup of cooked, diced, skinless chicken breast has approximately 116 calories. The total calorie count increases significantly with fattier cuts or if the skin is left on.

Raw chicken has more water content. When cooked, water evaporates, so the protein becomes more concentrated. This means a 100-gram portion of cooked chicken breast will have more protein than a 100-gram portion of raw chicken breast.

The most accurate method is to use a digital kitchen scale to measure the chicken in grams after cooking. Volumetric measurements like cups can be inconsistent due to packing density.

Yes, chicken is a complete protein, meaning it contains all nine essential amino acids necessary for your body's functions, including muscle building and repair.

While the protein content of the meat itself is largely unchanged, adding the skin dramatically increases the fat and calorie content of your serving. For a lean protein source, it is best to remove the skin.