How much protein is in an entire cooked chicken?

December 24, 2025 •

3 min read

According to USDA data, a single whole roasted chicken (meat and skin) provides around 163 grams of protein. However, this figure is highly dependent on the chicken's size, how it is cooked, and whether the skin is consumed.

Quick Summary

The total protein in a whole cooked chicken varies significantly based on size and preparation. The yield also depends on whether the skin is eaten and which cuts are favored, as white meat generally has more protein than dark meat per ounce.

Key Points

Total Protein Varies: The protein in a whole cooked chicken typically ranges from 150g to over 200g, influenced by the bird's size and preparation.
Weight Loss During Cooking: A whole chicken's protein is concentrated after cooking because it loses water weight, so the protein per gram increases.
White Meat is Leanest: Chicken breast is the highest-protein cut, offering around 32g of protein per 100g when cooked without skin.
Dark Meat is Nutrient-Rich: Dark meat contains slightly less protein than white meat but offers more iron and zinc.
Skin Adds Calories: Consuming the skin significantly increases the meal's fat and calorie content while adding a smaller amount of protein.
Cooking Method Matters: Boiling and roasting retain high protein content, while frying adds fat and changes the overall nutritional profile.
Portion Weighing is Key: For accurate tracking, weigh chicken after it's cooked to account for moisture loss and protein concentration.

Total Protein in a Cooked Whole Chicken

The protein content of a whole cooked chicken is not a single, fixed number. It varies considerably based on several factors, including the bird's initial size, the cooking method used, and whether the skin is eaten. For a standard-sized, 3- to 4-pound chicken, the total protein yield is substantial. For instance, a 3.5-pound (1.6 kg) raw broiler yields approximately 171 grams of protein when cooked with the skin on. A pre-cooked rotisserie chicken, which tends to be smaller, yields slightly less but is still a protein powerhouse, offering around 165 grams in some cases.

Factors Influencing a Chicken's Protein Yield

Original Raw Weight: The larger the chicken, the more edible meat it yields, and therefore, the more protein it contains. A small chicken (1.2kg raw) yields less edible meat than a large one (2kg raw).
Cooking Method: While cooking does not destroy protein, it does cause a reduction in water weight, concentrating the protein. For example, 100 grams of raw chicken breast has about 22.5 grams of protein, while 100 grams of cooked chicken breast contains around 32.1 grams. However, some cooking methods, like frying, add significant fat and calories, which can change the protein-to-calorie ratio.
Skin On vs. Off: The skin is primarily fat, but it does contain a modest amount of protein. Eating the skin adds protein, but also a considerable amount of fat and calories. For a skinless whole chicken, the total protein yield will be slightly lower than if the skin were consumed.
Bone Mass: Cooking yields only the edible meat, not the full raw weight. The bones account for a significant portion of the total weight, so it's important to differentiate between the raw weight and the final cooked, deboned weight.

Nutritional Breakdown: White Meat vs. Dark Meat

Not all chicken meat is created equal. The protein content and nutritional profile vary between white meat (breast and wings) and dark meat (thighs and drumsticks). This difference is due to the higher concentration of myoglobin in the muscles used more frequently, which gives dark meat its color and flavor.


Feature	White Meat (Breast)	Dark Meat (Thigh & Drumstick)
Protein per 100g	Approximately 31-32g (skinless)	Approximately 25-27g (skinless)
Calories per 100g	Lower (approx. 165 kcal)	Higher (approx. 176-209 kcal)
Fat Content	Lower, leaner	Higher, with more saturated fat
Micronutrients	Higher in niacin, B12, and phosphorus	Higher in iron, zinc, and B vitamins
Flavor/Texture	Milder, firmer, and drier	Richer, more tender, and juicier

Maximize Your Protein Intake

For those focused on maximizing their protein intake while minimizing fat, separating the white meat is the most effective strategy. A cooked chicken breast (skinless) delivers the most protein per 100 grams. If you're less concerned with fat content and prefer a richer flavor profile, including the skin and dark meat will increase both your overall protein and caloric intake. For a balanced approach, incorporating both white and dark meat can provide a wider range of nutrients and a more satisfying meal.

Preparing Chicken for Optimal Nutrition

Roasting: This is a common method for whole chickens. It concentrates the protein as water evaporates, yielding a high-protein-to-weight ratio in the final edible meat.
Boiling: Boiling can cause a minimal loss of soluble proteins into the cooking water, but the overall impact is negligible. Boiling is an excellent method for creating juicy, tender meat while retaining most of the protein.
Frying: While delicious, frying adds a significant amount of fat and calories. The protein content per 100g of the edible meat will be higher due to water loss, but the overall nutritional profile is less favorable for lean protein goals.
Weighing Your Portions: For precise macro tracking, it is recommended to weigh chicken after cooking. Since moisture is lost during the cooking process, the protein per gram is more concentrated in cooked chicken compared to raw.

Conclusion

In short, the amount of protein in an entire cooked chicken is substantial, typically ranging from 150 to over 200 grams, depending on its size and preparation. White meat offers the highest concentration of lean protein, while dark meat provides more iron and zinc. By considering the chicken's size, cooking method, and whether the skin is eaten, you can accurately estimate your total protein intake. A whole cooked chicken remains one of the most efficient and nutrient-dense sources of complete protein for a single meal or multiple meal preps.

Note: For an in-depth look at chicken nutrition facts, visit the National Chicken Council's website, a recognized authority on the subject.

Frequently Asked Questions

A standard rotisserie chicken, typically weighing around 2 pounds, yields approximately 165 grams of protein when the meat and skin are consumed.

The total amount of protein in a piece of chicken does not change significantly during cooking. However, because cooking causes moisture loss, the protein becomes more concentrated, resulting in more protein per gram of cooked meat compared to raw.

Yes. Per 100 grams, skinless white meat (breast) contains more protein (approx. 31-32g) than skinless dark meat (thighs and drumsticks, approx. 25-27g).

While mainly fat, chicken skin does contain some protein. For example, 1 ounce of chicken skin can provide around 5.7 grams of protein. However, it also adds substantial fat and calories to the meal.

For consistency and accuracy, it is best to track based on the weight of the food in the state you are eating it. Given that chicken loses water and shrinks during cooking, cooked weight will be more accurate if you are consuming cooked portions.

The cooking method primarily affects the fat and moisture content, not the protein. Boiling and roasting are best for retaining lean protein, while frying adds fat and calories. High-heat methods like frying or deep-frying can cause slight protein denaturation, but the nutritional value remains largely the same.

To maximize protein, focus on eating the leanest parts, like the breast meat, and remove the skin. Roasting or boiling are the best cooking methods for retaining lean protein, and ensuring you get all the edible meat from the carcass will maximize your total yield.