Chicken Breast Protein: Per 100g, Per Oz, Raw vs Cooked

Chicken breast protein is about 31 g per 100 g cooked (skinless, roasted) and about 22 to 23 g per 100 g raw, according to USDA FoodData Central. The difference is water: chicken loses roughly 25 to 30 percent of its weight when cooked, so the same protein sits in less meat. This page covers protein per ounce, per pound and per breast, how to log raw versus cooked, comparisons with other cuts and foods, and simple ways to fit it into high-protein meals.

Chicken breast protein at a glance

Cooked values are for roasted, skinless breast meat. Raw values are for raw skinless breast. Figures rounded from USDA data.

Why raw and cooked numbers differ

Cooking doesn't create or destroy much protein; it removes water. If 200 g of raw breast (about 45 g of protein) cooks down to 145 g, those 145 g still hold about 45 g of protein, which works out to 31 g per 100 g.

Cooking loss depends on method and time. Poached or sous-vide chicken loses less; grilled or air-fried chicken can lose more. The most consistent way to track is to weigh raw and use a raw entry. If you batch cook, weigh the total raw, weigh the total cooked, and divide.

Protein per chicken breast

Supermarket breasts range widely, from about 120 g to over 300 g each, partly because modern broiler chickens are large.

A single large breast can supply half of an active adult's daily protein. Many people split one between two meals. Check your own target with the protein intake calculator.

Chicken breast vs other cuts and proteins

Values approximate, from USDA FoodData Central. Chicken breast gives about 19 g of protein per 100 kcal, among the highest of everyday foods along with tuna, turkey breast, white fish, egg whites and non-fat Greek yogurt. See how much protein in an egg and lentils protein for other comparisons.

Rotisserie, deli and canned chicken

Deli meats vary the most because many contain added water and binders, so read labels.

How to cook chicken breast so it stays juicy

Lean chicken dries out easily. A few habits help:

1. Even thickness: pound or butterfly breasts so they cook evenly.
2. Brine or marinate: 30 minutes in salted water (about 1 tablespoon salt per litre) or yogurt marinade keeps moisture in.
3. Cook to temperature, not time: the USDA safe minimum for poultry is 74 °C (165 °F). Use a thermometer and stop as soon as it's reached.
4. Rest: let it sit five minutes before slicing.
5. Slice across the grain.

Meal prep ideas with chicken breast

For more recipes see easy high-protein meals, cheap high-protein meal prep and high protein lunch ideas for work. Scale a batch with the meal prep recipe scaler.

Cost per gram of protein

Chicken breast is often one of the cheaper animal proteins per gram of protein, though prices vary by country and season. Buying larger packs, whole chickens or frozen breasts usually lowers the cost. Thighs are often cheaper per kilogram but provide less protein per kilogram, so the gap per gram of protein is smaller than it looks. Compare actual prices in your shop with the protein cost calculator.

Chicken on the trail

Fresh chicken isn't practical beyond the first evening of a trip, but shelf-stable options work well:

• Chicken pouches (about 15 to 20 g protein per 70 to 85 g pouch) stir into couscous, ramen or tortillas.
• Freeze-dried chicken is very light and rehydrates in about 10 minutes.
• Home-dehydrated canned chicken works better than dried fresh breast because the canning process makes it rehydrate more easily.

See backpacking dinner ideas and dehydrating food for backpacking.

Is chicken breast a complete protein?

Yes. Like other animal proteins, chicken contains all nine essential amino acids in proportions close to human needs, and it's highly digestible. A 100 g cooked portion supplies about 2.5 g of leucine, comfortably above the 2 to 3 g per meal often mentioned in sports nutrition research for stimulating muscle protein synthesis. It also provides niacin, vitamin B6, selenium and phosphorus. What it lacks is fibre, so pair it with vegetables, beans or whole grains.

How much chicken breast per meal?

For most adults aiming for 25 to 40 g of protein per meal, 80 to 130 g of cooked chicken breast is enough on its own, or less if the meal includes other protein foods such as beans, yogurt or cheese. Eating more is fine, but very large portions crowd out vegetables and starchy foods that provide fibre and energy. If you eat chicken several times a week, rotating with fish, eggs, legumes and dairy gives a wider spread of nutrients and is easier to keep interesting.

Food safety

• Keep raw chicken below 5 °C (41 °F) and use within one to two days, or freeze.
• Don't wash raw chicken; it spreads bacteria around the sink.
• Use separate boards for raw chicken and ready-to-eat foods.
• Refrigerate cooked chicken within two hours and eat within three to four days, per FoodSafety.gov.

Quick reference

• Cooked: about 31 g protein per 100 g, 8.8 g per ounce.
• Raw: about 22.5 g per 100 g.
• Average breast: roughly 40 g protein.
• Best tracking method: weigh raw.

Sources: nutrient data from USDA FoodData Central (chicken, broilers or fryers, breast, meat only, raw and roasted). Safe cooking temperatures from the USDA Food Safety and Inspection Service. Storage guidance from FoodSafety.gov. General information, not personalised dietary advice.