How much protein is in a whole roasted chicken? A definitive guide

October 25, 2025 •

3 min read

According to one dietary analysis, a typical 598-gram chicken can provide approximately 160 grams of protein. The total amount depends heavily on the bird's size and how much of it you consume, which is essential to understanding how much protein is in a whole roasted chicken?.

Quick Summary

The total protein in a roasted chicken varies significantly based on size and cut, with leaner breast meat offering more protein per gram than fattier dark meat. Roasting concentrates protein by reducing water content.

Key Points

Protein Varies by Cut: Chicken breast is the leanest and most protein-dense cut (~31g per 100g cooked), while dark meat like thighs and drumsticks contains slightly less protein due to higher fat content (~24-25g per 100g cooked).
Roasting Concentrates Protein: The cooking process removes water from the meat, which increases the protein concentration per gram of the final cooked product, but does not add or remove protein from the overall piece.
Estimation is Key: To find the total protein in a whole bird, you must estimate based on the weight of the edible meat, as the total varies with the chicken's size and breed.
Complete Protein Source: Chicken is a complete protein, meaning it provides all nine essential amino acids necessary for human health, muscle building, and tissue repair.
Maximize Protein Intake: For a higher protein-to-calorie ratio, focus on consuming the white meat (breast) and remove the skin.
Weigh Cooked Meat: The most accurate way to calculate your protein intake is to weigh the cooked, edible portion of chicken, as the water loss from roasting alters the weight.

Total Protein in a Whole Chicken: An Estimation

Determining the total protein in a whole roasted chicken is not a straightforward calculation, as the amount varies with the size of the bird, the ratio of white to dark meat, and whether you consume the skin. A good starting point is to consider the average breakdown. As a general estimate, a medium-sized bird contains roughly 160 to 170 grams of protein in the edible meat. However, focusing on the protein density of individual cuts provides a more accurate way to track your intake.

Protein Content Varies by Cut

The amount of protein per 100 grams of cooked, skinless chicken varies across different parts of the bird. This is because muscles used more frequently, like those in the legs, contain higher levels of myoglobin and fat, making them darker and slightly less protein-dense per gram than the breast.

Chicken Breast (White Meat): Widely regarded as the leanest cut, a 100-gram serving of cooked, skinless chicken breast offers the highest protein concentration, at around 31 grams. This makes it a top choice for those aiming for high protein with low-fat intake.
Chicken Thigh (Dark Meat): Thighs contain more fat, which adds flavor and moisture, but slightly less protein per gram. A 100-gram serving of cooked, skinless thigh meat contains approximately 25 grams of protein.
Chicken Drumstick (Dark Meat): Similar to thighs, drumsticks are richer in flavor due to higher fat content. A 100-gram serving of cooked, skinless drumstick meat provides about 24 grams of protein.
Chicken Wings (Dark Meat): Often consumed with the skin, wings have a higher fat-to-protein ratio. Per 100 grams of cooked, skinless meat, they offer around 24 grams of protein.

How Roasting Affects Protein Concentration

Contrary to a common misconception, cooking does not destroy or reduce the protein content of chicken. In fact, the roasting process removes water from the meat, causing it to lose weight and concentrating the protein. For example, if you start with 100 grams of raw chicken that has 22 grams of protein, after roasting, it might weigh 75 grams but will still contain the same 22 grams of protein. This means the protein density (grams of protein per gram of meat) is higher in cooked chicken than in raw chicken.

Maximizing Your Protein Intake from a Roasted Chicken

To make the most of your roasted chicken for a high-protein diet, focus on a few key areas:

Prioritize lean cuts: If your goal is to maximize protein while minimizing fat, prioritize eating the white breast meat without the skin.
Accurately measure portions: Use a food scale to weigh the edible portion of the meat after cooking. This provides the most accurate data for tracking your protein intake.
Don't discard the juices: The flavorful juices that render from the chicken during roasting contain some protein and many nutrients. Incorporate them into a sauce or use them for cooking other components of your meal.

Comparison: Roasted Chicken vs. Other Protein Sources

Roasted chicken is an excellent protein source, but it is useful to see how it stacks up against other common options. The comparison below is based on a 100-gram cooked serving.


Protein Source (Cooked)	Protein per 100g	Calories per 100g	Notes
Chicken Breast (Skinless)	~31g	~165	Highest protein-to-calorie ratio; very lean.
Chicken Thigh (Skinless)	~25g	~179	More flavorful and moist due to higher fat content.
Beef (Lean Steak)	~26g	~205	Provides higher levels of iron, zinc, and Vitamin B12.
Pork (Lean Loin)	~25g	Varies by cut	A good alternative, but with a different nutritional profile.
Salmon (Cooked)	~22g	~208	Excellent source of heart-healthy Omega-3 fatty acids.

Conclusion: Your Guide to a Protein-Rich Meal

Roasted chicken is a highly versatile and complete protein source, offering all the essential amino acids needed for muscle repair and growth. While the exact amount of protein in a whole bird depends on its size and the cuts you eat, understanding the protein density of each part allows for precise dietary planning. By prioritizing leaner cuts, weighing your cooked portion, and enjoying the concentrated protein that results from roasting, you can make this delicious meal a powerful part of your nutritional diet. Choosing chicken breast provides the highest protein-to-calorie ratio, making it an excellent choice for fitness enthusiasts and those managing their weight. As part of a balanced meal with vegetables and whole grains, a properly portioned roasted chicken can be a cornerstone of a healthy lifestyle. For more information on nutritional values, you can consult reliable sources such as the USDA Food Composition Databases.

Frequently Asked Questions

To calculate the protein, first weigh your portion of cooked, skinless chicken meat. Then, use the protein values per 100 grams for the specific cut (e.g., ~31g for breast, ~25g for thigh) to determine the total protein in your serving. For example, 150g of cooked chicken breast would provide about 46.5g of protein.

Removing the skin does not change the protein content of the meat itself. However, it significantly reduces the overall fat and calorie count of your meal. The protein is concentrated in the muscle tissue, not the skin.

No, cooking does not destroy protein. Roasting causes the meat to lose water, which concentrates the protein in the remaining mass. Minor amounts of protein may be lost in the rendered juices, but this is negligible and can be recaptured by using the juices in a sauce.

Yes, a whole roasted chicken is an excellent source of high-quality, complete protein for muscle building. The varying cuts provide a balance of amino acids, and the concentrated protein after roasting is easily digestible, supporting muscle repair and growth.

As an animal product, chicken is a complete protein source, containing all nine essential amino acids. Many plant proteins are incomplete, meaning they lack certain essential amino acids and must be combined to form a complete profile. Chicken protein also has a high biological value, meaning the body uses it very efficiently.

The protein amount per 100 grams of cooked meat is largely consistent across different chicken sizes and breeds, though factors like feed and genetics can cause minor variation. The total protein in the whole bird is what changes with its size.

Cooking methods like roasting, grilling, and boiling all preserve the protein content effectively. High heat can cause minor losses of specific amino acids or vitamins, but the overall nutritional value of the protein remains intact. Roasting is a flavorful way to prepare the chicken while retaining moisture and nutrients.