Understanding Your Macros: How much protein is in 400g of chicken breast cooked?

October 22, 2025 •

3 min read

According to nutritional data, a 100-gram serving of cooked, skinless chicken breast typically provides around 31 grams of high-quality protein. This means that knowing precisely how much protein is in 400g of chicken breast cooked allows for accurate meal planning, which is essential for achieving fitness goals and maintaining a balanced diet.

Quick Summary

A 400g portion of cooked chicken breast contains approximately 124 grams of protein. This high concentration is due to water loss during cooking, which makes weighing the final cooked portion key for accurate macro tracking.

Key Points

Protein Content: 400g of cooked chicken breast contains approximately 124 grams of protein, based on the average of 31g per 100g.
Raw vs. Cooked Weight: Chicken loses about 25% of its weight due to water evaporation when cooked, concentrating the protein. Always weigh cooked chicken for accuracy.
Cooking Methods Matter: Gentle methods like steaming and poaching preserve protein quality and moisture best, while high-heat methods like frying can degrade some amino acids and add excess fat.
High-Protein, Low-Fat: Chicken breast is a premier source of lean protein, making it ideal for muscle building and weight management by providing a high protein-to-calorie ratio.
Essential for Nutrition: As a complete protein containing all nine essential amino acids, chicken breast provides the building blocks necessary for various bodily functions.

Calculating the Protein in 400g of Cooked Chicken Breast

For those meticulously tracking their macronutrients, a simple calculation can determine the protein content of a serving of chicken breast. Based on standard nutritional figures, cooked, skinless chicken breast contains an average of 31 grams of protein per 100 grams. Therefore, to find the protein in 400g, you multiply the protein-per-100g value by four.

400g cooked chicken breast x (31g protein / 100g) = 124 grams of protein

This straightforward method provides a reliable estimate, but it's important to remember that the exact amount can vary slightly depending on factors like the chicken's fat content and the cooking method used.

The Difference Between Raw and Cooked Weight

One of the most common points of confusion when tracking chicken's nutritional information is the weight difference between its raw and cooked states. Chicken, like most meats, loses a significant amount of its weight during cooking, primarily due to the evaporation of water. The protein content itself remains largely unchanged in the portion, but it becomes more concentrated in the final, lighter product.

For example, if you start with 533g of raw chicken breast, it will typically cook down to approximately 400g, while still containing the same 124g of protein. This is why most nutritionists and dietitians recommend weighing your food after it has been cooked, as the cooked weight provides a more accurate representation of the nutritional density you are consuming.

The Influence of Cooking Methods

While cooking doesn't significantly alter the total protein amount, the method of preparation can affect its quality, digestibility, and overall nutritional profile. Choosing the right cooking method is essential for maximizing both health benefits and flavor.

Steaming and Poaching: These gentle, moist-heat methods are ideal for retaining the protein structure and minimizing nutrient loss. Some water-soluble proteins may leach into the cooking liquid, but these can be consumed by using the liquid for a sauce or soup.
Baking and Roasting: Dry-heat cooking methods like baking or roasting at moderate temperatures effectively preserve protein quality. Using lower temperatures for longer durations helps retain moisture and prevent excessive protein breakdown.
Grilling and Broiling: While popular for flavor, high-heat grilling can lead to moisture loss and the formation of Advanced Glycation End Products (AGEs), which are linked to inflammation. Using marinades can help mitigate this effect.
Frying: Deep-frying involves very high temperatures and added oils, which can degrade protein quality and significantly increase the fat and calorie content.

Comparison of Protein in Different Chicken Cuts (per 100g cooked)


Cut	Approx. Protein (per 100g)	Approx. Calories (per 100g)
Chicken Breast	31-32g	~165 kcal
Chicken Thigh	25-26g	~176 kcal
Chicken Drumstick	24g	~149 kcal
Chicken Wing	24g	~254 kcal

Making the Most of Your Chicken Breast

Incorporating chicken breast into your diet effectively involves more than just knowing its protein content. It is a versatile, lean protein source that can be adapted to many meal plans.

Essential tips for high-protein meals:

Prioritize lean cuts: Opt for skinless, boneless chicken breast to maximize protein while minimizing fat and calories.
Weigh consistently: Always measure your chicken after cooking to get the most accurate macro counts for your logs.
Balance with other nutrients: Pair your cooked chicken breast with complex carbohydrates and healthy fats to create a complete and balanced meal that supports your goals.
Use it creatively: Cooked chicken is a perfect addition to salads, stir-fries, wraps, sandwiches, and casseroles. Prepping a large batch at the start of the week can simplify healthy eating.

Conclusion

For those pursuing a nutritious diet, understanding your macronutrients is vital. A 400g portion of cooked, skinless chicken breast is a potent source of high-quality protein, offering approximately 124 grams. The key takeaway is that cooking removes water, concentrating the protein, so always measure your food after it's cooked for accuracy. By choosing mindful cooking methods and integrating this versatile protein into balanced meals, you can effectively fuel your body for muscle growth, weight management, and overall health. For more detailed nutritional information on various cuts, you can consult a trusted source like Healthline's guide on protein in chicken.

For a deeper dive into how cooking affects protein quality and for more meal ideas to incorporate chicken breast into your daily diet, check out the in-depth nutritional resources provided by D&D Poultry.

This article provides general nutritional information. Always consult a healthcare or dietary professional for personalized advice.

Frequently Asked Questions

No, cooking chicken does not significantly reduce its protein content. The protein becomes more concentrated because water evaporates, causing the weight to decrease.

A piece of chicken breast weighs less after cooking because it loses water weight. The protein content doesn't change, but it is distributed within a smaller mass, so the protein per gram is higher in the cooked product.

Gentle cooking methods such as steaming, poaching, or baking at moderate temperatures are best for preserving protein quality. These methods minimize moisture loss and protein degradation.

Yes, 124g is a substantial amount of protein, often exceeding the daily requirements for many adults. It can be particularly beneficial for athletes or individuals with high protein needs.

For the most accurate tracking, weigh your chicken after it has been cooked. This accounts for the moisture loss that occurs during the cooking process.

To get 124g of protein, you would need to start with approximately 533g of raw chicken breast, as it will lose about 25% of its weight during cooking.

While 400g provides a large protein dose, consuming excessive protein in one sitting may not be maximally utilized for muscle repair. Spreading protein intake across multiple meals is generally recommended.