How much protein is in a small full chicken?

October 11, 2025 •

4 min read

A small full chicken, weighing approximately 1.2kg raw, can yield between 225 and 243 grams of protein after cooking. This makes a single small chicken an excellent source of high-quality protein for multiple meals, depending on your dietary goals.

Quick Summary

Estimate the total protein in a small full chicken by factoring its cooked weight and meat yield, as a typical 1.2kg raw chicken provides a substantial protein amount. Learn how cooking methods and specific cuts of chicken can affect the final nutritional value.

Key Points

Total Protein Calculation: A typical 1.2kg raw chicken yields about 900g of cooked, edible meat, translating to approximately 225–243 grams of total protein based on an average protein density of 25-27g per 100g.
Cut-Specific Variation: Protein content differs significantly by cut; skinless breast meat is the leanest and highest in protein (~32g/100g), while thighs and drumsticks offer slightly less protein with more fat (~24-25g/100g).
Factors Affecting Protein: The chicken's genetics, diet, age, and environmental conditions all play a role in its final nutritional composition, including protein and fat levels.
Cooking Matters: Healthy cooking methods like baking, grilling, poaching, and steaming help retain the chicken's protein and minimize the addition of unhealthy fats.
Versatile Protein Source: As a complete protein with a favorable amino acid profile, chicken is a staple for building and maintaining muscle mass, promoting satiety, and supporting overall health.

Estimating the Total Protein in a Small Whole Chicken

Calculating the precise protein content of a whole chicken can be complex, as it varies depending on the bird's size, age, fat content, and preparation method. However, by using average figures and understanding the cooking process, it's possible to create a reliable estimate. A standard 'small' whole chicken typically weighs around 1.2kg (approximately 2.6 lbs) before cooking. Cooking meat, including chicken, causes it to lose mass primarily due to water evaporation, with a typical loss of about 25%. This means a 1.2kg raw chicken will yield approximately 900g of edible cooked meat and skin. The protein content per 100 grams of cooked, mixed chicken meat (including both white and dark meat, and potentially the skin) is generally estimated to be between 25 and 27 grams. Based on these figures, a small whole chicken could provide a total of around 225 to 243 grams of protein (e.g., 9 x 25g to 9 x 27g).

Protein Breakdown by Chicken Cut

Not all parts of a chicken have the same nutritional profile. The protein density and fat content differ significantly between white meat (like the breast) and dark meat (like the thighs and drumsticks). The cooking process also plays a crucial role in the final nutritional makeup.

Chicken Breast (Cooked, Skinless): The leanest part of the chicken, highly favored by those on high-protein, low-fat diets. A 100-gram serving offers approximately 32 grams of protein, with minimal fat.
Chicken Thigh (Cooked, Skinless): Slightly higher in fat but more flavorful and juicy than breast meat. It provides about 25 grams of protein per 100 grams.
Chicken Drumstick (Cooked, Skinless): A good balance of protein and flavor, with a moderate fat content. A 100-gram serving typically contains around 24 grams of protein.
Chicken Wings (Cooked, Skinless): While smaller, they still pack a good protein punch. A 100-gram portion offers about 24 grams of protein but is also higher in fat.

Factors Influencing Chicken's Nutritional Value

The nutritional profile of a chicken, and thus the amount of protein it contains, is not fixed and can be affected by several variables before it reaches your plate:

Genetics and Breed: Different chicken breeds have been selectively bred for specific traits, influencing their muscle mass, growth rate, and fat deposition. Modern commercial broilers are bred for rapid growth and larger size, particularly the breast meat.
Diet and Nutrition: The quality of the feed directly impacts the bird's final composition. A diet higher in protein and lower in energy can result in leaner meat. Conversely, a low-protein diet can lead to higher fat content.
Age and Sex: Younger birds and males generally have a higher percentage of lean muscle mass, leading to slightly higher protein content compared to older or female birds.
Environment and Stress: Factors like temperature and stress before slaughter can also affect the meat's quality and composition.

Healthy Cooking Methods to Retain Protein

While cooking doesn't destroy protein, certain methods can concentrate it by removing water, while others may add unnecessary fat or harm nutrient quality. Here are some healthy cooking methods to get the most out of your chicken:

Roasting or Baking: A simple and effective method. Roasting a whole chicken or its parts in the oven with minimal added oil retains moisture and flavor while providing a healthy meal.
Poaching: Arguably the healthiest method, as it involves boiling the chicken in water or broth, adding no extra fat. This is ideal for salads, wraps, and soups.
Grilling: Grilling removes excess fat while imparting a smoky flavor. Be cautious not to char the meat, which can produce harmful compounds.
Stir-frying: Quick and efficient, stir-frying in a small amount of healthy oil (like olive oil) with plenty of vegetables is a nutritious option.

Comparison: Whole Chicken vs. Other Protein Sources

To put the protein content of a whole chicken into perspective, here is a comparison with other popular meat options, based on typical cooked nutritional values per 100g:


Protein Source (Cooked)	Approximate Protein per 100g	Key Nutritional Differences
Chicken Breast (Skinless)	~32g	Highest in protein, very low in fat. Excellent source of Niacin and Selenium.
Chicken Thigh (Skinless)	~25g	Higher in fat and flavor than breast. Good source of B vitamins.
Lean Beef	~26g	Generally higher in iron, zinc, and vitamin B12 than chicken.
Lean Pork	~29g	Rich in Thiamine (B1) and Potassium.
Salmon	~25g	Contains beneficial Omega-3 fatty acids, which chicken lacks.

Conclusion: A High-Protein Staple

In summary, a small whole chicken weighing approximately 1.2kg raw can provide around 225-243 grams of high-quality, complete protein after cooking. This makes it an excellent, cost-effective, and versatile option for families and individuals aiming to meet their daily protein requirements. By opting for cooking methods like roasting, grilling, or poaching, you can maximize the nutritional benefits and minimize added fat. Understanding the variations in protein content across different cuts allows for more strategic meal planning, whether you're prioritizing lean muscle growth or overall satiety. Incorporating a variety of protein sources, including both lean white meat and flavorful dark meat, can ensure a balanced and nutritious diet for optimal health.

Frequently Asked Questions

No, removing the skin does not significantly impact the protein content of the meat itself. Chicken skin contains very little protein (around 8-12%) but is very high in fat and adds a considerable number of calories.

Yes, chicken meat is considered a high-quality, complete protein, meaning it contains all nine essential amino acids necessary for the body to function, repair tissues, and grow muscle.

While cooking does not destroy protein, it does cause water loss, which concentrates the remaining nutrients, including protein. However, excessive heat can degrade protein quality slightly, so gentler methods are often preferred.

While both are excellent protein sources, lean chicken breast typically offers slightly more protein per 100g than lean beef. However, beef provides a richer source of nutrients like iron and vitamin B12.

White meat, such as chicken breast, is leaner and has a higher protein concentration per 100g. Dark meat, like thighs and drumsticks, has less protein per 100g but contains more fat and is often considered more flavorful.

The best choice depends on your goals. For the highest protein-to-calorie ratio, the breast is ideal. However, eating the whole chicken provides a more balanced nutritional intake, including different vitamins and minerals found in various parts, while also being more cost-effective.

Yes, a chicken's diet, including the levels of protein, energy, and amino acids in its feed, directly influences its final muscle mass and fat content. Better-quality feed can lead to higher protein and lower fat in the meat.